7. Beans and lentils
by Admin
Posted on 05-01-2023 09:41 PM
All carbs affect blood glucose levels so it’s important to know which foods contain carbohydrates. Choose the healthier foods that contain carbs and be aware of your portion sizes.
Here are some healthy sources of carbohydrate:
whole grains like brown rice, buckwheat and whole oats
fruit
pulses such as chickpeas, beans and lentils
dairy like unsweetened yoghurt and milk. At the same time, it’s also important to cut down on foods low in fibre such as white bread, white rice and highly-processed cereals. You can check food labels when you’re looking for foods high in fibre if you’re unsure.
Beans, lentils, and peas make a high-fiber, high-protein addition to your diet. Legumes are also a very low-glycemic food, helping to prevent blood sugar and insulin spikes. They have been shown to decrease blood pressure and lower ldl cholesterol levels. And, in one small 2014 study , participants with type 2 diabetes who replaced red meat for legumes in their diets for eight weeks had decreased blood glucose, insulin, and ldl cholesterol compared to those not on a legume-based diet. Working legumes into your diet, especially if you're adhering to a mediterranean diet, can also help bolster your cardiovascular health , provide antioxidants, and is associated with a lower risk of developing type 2 diabetes. https://f004.backblazeb2.com/file/glfius/low-carb-foods-for-diabetics-list/index.html
13. Oats and oat bran
Seafood, including fish and shellfish , offers a valuable source of protein, healthy fats, vitamins, minerals, and antioxidants that may help regulate blood sugar levels.
Protein is essential for blood sugar control. It helps slow digestion and prevents post-meal blood sugar spikes, as well as increases feelings of fullness. Plus, it may help prevent overeating and promote excess body fat loss, two effects that are essential for healthy blood sugar levels (
). A high intake of fatty fish like salmon and sardines has been shown to help improve blood sugar regulation. For example, a study in 68 adults with overweight or obesity who consumed 26 ounces (750 grams) of fatty fish per week had significant improvements in post-meal blood sugar levels, compared with those who consumed lean fish (.
Exercise : regular exercise can help maintain a moderate weight and increase insulin sensitivity. Increased insulin sensitivity makes the cells use the available sugar in the bloodstream. Moreover, exercise helps your muscles use blood sugar for energy and muscle contraction. Useful forms of exercise include weightlifting, brisk walking , running , biking, dancing, hiking, swimming , etc. Low-carb diet: the body breaks down carbohydrates into sugars (mostly glucose), and then insulin helps the body use and store sugar for energy. Having too many carbs can cause insulin levels to fluctuate and may reduce insulin sensitivity. A low-carb diet is beneficial in controlling blood sugar in the long run.