With the tremendous variety of foods available, many of us find it challenging to keep our blood sugar at appropriate levels. Maintaining proper blood sugar control is integral to safeguarding our well-being and managing diabetes and its effects on overall health. With diabetes, the body does not effectively use insulin or is unable to produce enough of it.
This allows glucose to build up, which can cause significant issues throughout the body, including pain and inflammation, severe fatigue, and heart disease. Consuming foods that help lower blood sugar can act as a form of supportive care, helping with energy, inflammation, and overall wellness.
The glycemic index (GI) measures how different foods affect blood sugar levels. When food is absorbed slowly, large spikes and crashes are less likely, helping maintain a steady glucose level. Foods with low-to-medium GI values are best for people who need to manage their blood sugar. Consider incorporating these nine foods to support healthy blood sugar levels and improve energy.
1. Pumpernickel or Whole Wheat Bread
Less processing generally results in healthier bread because processing removes fiber, which helps regulate blood sugar. Stone-ground pumpernickel and whole wheat breads are typically less processed than standard whole wheat options.
2. Most Fruits
Most fruits (with the exception of pineapple and some melons) contain high amounts of water and fiber, which help balance their natural sugars. GI values increase as fruit ripens. Because juicing removes skins and fiber, fruit juice has a much higher GI than whole fruit.
3. Sweet Potatoes and Yams
Sweet potatoes and yams have relatively low GI values and high nutritional content. Their fiber content helps slow absorption and supports steadier blood sugar levels.
4. Oatmeal and Oat Bran
Oats have a low GI and contain beta-glucans, a type of soluble fiber that helps regulate glucose levels and improve insulin response.
5. Most Nuts
Whole, minimally processed nuts provide fiber, healthy fats, and essential nutrients that help support stable blood sugar.
6. Legumes
Lentils, chickpeas, peas, and beans are rich in fiber, complex carbohydrates, and protein. They have low GI values and support steady glucose control.
7. Garlic
Garlic may help improve insulin sensitivity and has long been used in traditional diets to support overall metabolic health.
8. Cold-Water Fish
Fish contain no carbohydrates and provide healthy fats that may support metabolic and cardiovascular health.
9. Yogurt
Plain, unsweetened yogurt appears to be associated with a lower risk of diabetes. Avoid flavored or sweetened varieties, which can raise blood sugar.
If, after enriching your diet with the above foods, you need additional help, contact 1 on 1 Physical Therapy in Asheville NC for your physical therapy needs.
