What to eat to lower blood sugar?

What to eat to lower blood sugar?

High blood sugar is one of the increasingly common health problems today. If not controlled and treated promptly, it can lead to dangerous complications such as diabetes, cardiovascular disease, stroke, and kidney failure. Therefore, maintaining a healthy and balanced diet is very important to control blood sugar. In this article, we will learn about foods that can help lower blood sugar and how to add them to your daily menu.

Foods that effectively lower blood sugar

Foods rich in fiber

Fiber is an important nutrient for health, especially for people with high blood sugar. Fiber helps slow down the absorption of sugar in the blood, thereby helping to control blood sugar. In addition, fiber also helps improve digestive function, lose weight and reduce the risk of intestinal diseases.

Fiber-rich foods include:

Green vegetables: mustard greens, broccoli, pumpkin, tomatoes, carrots, white radish, sugar beet, purple radish.
Fruits: apples, pears, strawberries, raspberries, blueberries, oranges, grapefruit, lemons, kiwi.
Whole grains: whole wheat, brown rice, oats, barley, organic barley.
Beans and seeds: black beans, soybeans, soybeans, peanuts, chia seeds, flax seeds, walnuts.

Foods rich in unsaturated fats

Unsaturated fat is a type of fat that is beneficial for health, especially for people with high blood sugar. Unsaturated fats help reduce bad cholesterol in the blood, thereby helping to reduce the risk of cardiovascular disease and stroke. In addition, unsaturated fats also help improve cardiovascular and nervous system health.

Foods rich in unsaturated fats include:

Types of fish: salmon, mackerel, herring, tuna, sardines, sardines.
Fat-rich seeds and fruits: almonds, chestnuts, walnuts, flaxseeds, avocados, pineapples, strawberries.
Olive oil, coconut oil, flaxseed oil, chia seed oil.

Diet menu for people with high blood sugar

To control blood sugar, choosing the right foods and having a healthy diet is very important. Below are some suggestions for diets for people with high blood sugar:

Breakfast

A bowl of oatmeal with chia seeds and fresh fruit.
Two boiled eggs or grilled sweet potatoes.
One cup of flaxseed milk or unsweetened soy milk.

Lunch

A bowl of green salad with chicken or salmon and olive oil.
A bowl of sour soup with vegetables, tomatoes and shrimp.
Two pieces of whole grain bread with low-fat cheese and fresh fruit.

Dinner

A bowl of brown rice or brown rice with stir-fried vegetables and chicken or fish.
A bowl of vegetable soup with beans and mushrooms.
Two pieces of grilled beef or grilled salmon with sauteed vegetables.

Foods to avoid when having high blood sugar

In addition to adding healthy foods, eliminating foods that are not good for blood sugar is also important. Here are some foods to avoid when you have high blood sugar:

Fast food and fried foods: these foods often contain a lot of fat and sugar, causing sudden increases in blood sugar.
Carbonated drinks and soft drinks: these drinks contain a lot of sugar and have no nutritional value.
Foods rich in sugar: candy, ice cream, chocolate, jam, sugary fruit juices, sweets, snacks.
Foods with a high glycemic index: white bread, white rice, potatoes, sweet bread, cookies, sandwiches.

Foods contain a low glycemic index

The glycemic index is an indicator of how quickly blood sugar increases after eating a food. Foods with a low glycemic index will be absorbed more slowly, thereby helping to control blood sugar. Here are some foods with a low glycemic index:

Green vegetables: mustard greens, broccoli, pumpkin, tomatoes, carrots, white radish, sugar beet, purple radish.
Fruits: apples, pears, strawberries, raspberries, blueberries, oranges, grapefruit, lemons, kiwi.
Whole grains: whole wheat, brown rice, oats, barley, organic barley.
Beans and seeds: black beans, soybeans, soybeans, peanuts, chia seeds, flax seeds, walnuts.

The role of fiber in controlling blood sugar

Fiber-rich foods include:

Green vegetables: mustard greens, broccoli, pumpkin, tomatoes, carrots, white radish, sugar beet, purple radish.
Fruits: apples, pears, strawberries, raspberries, blueberries, oranges, grapefruit, lemons, kiwi.
Whole grains: whole wheat, brown rice, oats, barley, organic barley.
Beans and seeds: black beans, soybeans, soybeans, peanuts, chia seeds, flax seeds, walnuts.

These fruits are good for people with high blood sugar

Fruit is an important part of the diet of people with high blood sugar. However, not all fruits are good for their health. Here are some fruits that are good for people with high blood sugar:

Raspberries

Raspberries have a low glycemic index and contain lots of fiber, which helps reduce the rate of blood sugar absorption. In addition, raspberries also contain lots of vitamin C and potassium, which help improve heart health.

Blueberry

Blueberries have a low glycemic index and are high in antioxidants, which help protect cells from damage. In addition, blueberries also help reduce bad cholesterol in the blood.

Lemon

Lemons have a low glycemic index and contain lots of vitamin C, which helps strengthen the immune system and reduce the risk of cardiovascular diseases. In addition, lemon also helps lose weight and reduce muscle pain.

What to eat to lower blood sugar?

Green vegetables are an important part of the diet of people with high blood sugar. They have a low glycemic index and are high in fiber, which helps control blood sugar and improve digestive function. Here are some green vegetables that help lower blood sugar:

Cabbage

Kale is a green vegetable rich in fiber and has a low glycemic index. It also contains many vitamins and minerals, which help boost heart health and the immune system.

Broccoli

Broccoli is a green vegetable rich in fiber and has a low glycemic index. It also contains many vitamins and minerals, which help protect cells from damage and reduce the risk of cardiovascular diseases.

Tomato

Tomatoes are a green vegetable rich in fiber and have a low glycemic index. It also contains many vitamins and minerals, which help reduce the risk of cardiovascular diseases and stroke.

Foods rich in protein and hypoglycemic effects

Protein is an important nutrient for health, especially for people with high blood sugar. Protein helps maintain blood sugar balance and helps the body control blood sugar levels. Here are some foods rich in protein and their blood sugar-lowering effects:

Chicken

Chicken is a nutrient-rich source of protein and has a low glycemic index. It also contains many vitamins and minerals, which help boost heart health and the immune system.

Salmon

Salmon is a nutrient-rich source of protein and has a low glycemic index. It also contains lots of omega-3 fatty acids, which help reduce the risk of cardiovascular disease and stroke.

Soy bean

Soybeans are a nutrient-rich source of protein and have a low glycemic index. It also contains a lot of fiber, which helps control blood sugar and improve digestive function.

Nutritional advice for people with high blood sugar

In addition to eating foods that lower blood sugar, people with high blood sugar need to follow some of the following nutritional advice:

Limit your intake of sweets and foods high in sugar.
Increase your intake of green vegetables and fresh fruits.
Choose whole grains and beans to replace white starches.
Drink enough water every day to help the body detoxify and maintain stable blood sugar.
Do regular exercise to lose weight and control blood sugar.
Consult your doctor and follow the correct dosage if prescribed.

Conclude

What to eat to lower blood sugar? Foods with a low glycemic index and rich in fiber and protein will help maintain stable blood sugar and improve health. In addition, following nutritional advice and performing regular exercise are also important to control high blood sugar. Always pay attention to your diet and monitor your blood sugar to maintain good health.

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What to eat to lower blood sugar?