8 Low Glycemic Foods to Keep Your Blood Sugar Levels Down

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Glycemic is related to the effects of foods on your blood sugar levels. The word is derived from glycemia, which refers to the amount of glucose in your body. In order to avoid diabetes or keep your blood sugar levels down you need to eat food low in sugar content. Glycemic Index is a scale that measures the sugar content of food in the scale of 0 to 100. Anything under 55 is a low glycemic food, food that measures 55-65 is medium glycemic food, and anything higher than 65 is high glycemic food.

If you are under the risk of diabetes or are already battling with diabetes, here is a list of 8 foods with the low and medium glycemic index.

1. Avocados

In diabetic condition, your body develops insulin resistance. However, polyunsaturated fatty acids and monounsaturated fatty acids found in avocados improve insulin sensitivity. Thus, reducing blood sugar levels substantially. Avocados are also found to reduce the risk of developing metabolic syndrome.  Metabolic syndrome refers to the various factors that lead to diabetes.

2. Fish

Protein does not react with blood sugar. Therefore, if you are under the risk of high blood sugar, you will have to include a lot of protein in your diet. Fish is one of the great sources of protein. If you have a high blood sugar level, you will have to include fish in your diet. Another benefit of eating fish is because it contains omega-3 fatty acids. Omega-3 improves adiponectin level, a hormone that improves insulin sensitivity and lowers the risk of developing diabetes. Try eating salmon, albacore tuna, mackerel, trout, and halibut.

3. Garlic and Onion

Garlic has zero carbohydrates and no sugar content. You can add a lot of garlic to flavor your food without worrying about sugar content. Studied have found that garlic and onion help to lower blood sugar levels. Garlic and Ginger are not only good for diabetic patients but also for heart patients. Ginger and garlic are said to lower blood sugar levels, lower bad cholesterol and maintain blood pressure. Ginger and garlic are good for heart health.

4. Sour Cherries

Sour cherries measure low on the glycemic index, therefore, sour cherries are perfectly safe for pre-diabetes or diabetes. Sour cherries contain a compound called anthocyanin which is good to prevent diabetes and obesity. The only fruit that scores lower glycemic index than sour cherries is grapefruit. Sour cherries are a good substitute for sweet fruits like bananas, mangoes, and apples.

5. Leafy Greens Vegetables

Leafy greens vegetables like lettuce, spinach, collards, kale, Swiss chard, and turnip greens are high in fiber and antioxidants. Fiber and antioxidants are good to reduce blood sugar levels. Green vegetables also contain magnesium and vitamin A, which lower blood sugar level. Whether you want to avoid diabetes or manage your diabetes, you have to include a lot of green vegetables. Studies have found that eating green leafy vegetables every day can reduce the risk of Type-2 diabetes by 14 percent.

6. Chia Seeds

Chia seeds measures 1 on the glycemic index. Therefore, if you eat chia seeds you do not have to worry about your blood sugar levels. Furthermore, chia seeds contain fiber, antioxidants, omega-3 fatty acids, and calcium, which are good at reducing blood sugar levels. Chia seeds also contain healthy fats that help in lowering LDL cholesterol and triglyceride levels.

7. Blueberries And Blackberries

Blueberries and blackberries, both rank around 40 on the glycemic index. Therefore, you can eat a lot of blueberries and blackberries without having any adverse effect on your blood sugar levels.  Blueberries and blackberries contain a compound called anthocyanins that prevents blood sugar spike as well as improve insulin sensitivity in those who have developed insulin resistance because of diabetes.

Conclusion

In order to manage diabetes, reverse pre-diabetes, or lower the risk of developing diabetes, you have to eat food that is low with carbohydrate and sugar levels. You have to eat foods that measure less than 55 on the glycemic index. Having said that carbohydrates are still important as they provide energy. The main idea is to eat carbohydrates in moderation. Apart from eating foods low in Glycemic Index, you might also start taking herbs for controlling blood sugar levels.

Diabetes is a progressive degenerative disorder. If you don’t maintain blood sugar levels, your life will become short. Therefore, for healthy living, you need to eat foods low in the Glycemic Index.

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