Before discussing some of the low glycemic foods to keep the level of blood sugar down you should also know the effect of blood sugar if its level is too low.
When the levels of blood sugar are too low then it is known as Hypoglycemia. HYPOGLYCEMIA NOT DIABETIC people can be found in rare circumstances. The main reasons behind HYPOGLYCEMIA LAB VALUES can be a mismatch of food, exercise, and medicines. Non-diabetic people should rarely worry about the MANAGEMENT OF HYPOGLYCEMIA. Sometimes HYPOGLYCEMIA IN NEWBORN is also found due to the low level of their blood sugar. Hypoglycemia can be caused due to too much use of diabetic medication and insulin as well as CONSTANT LOW BLOOD SUGAR levels.
Non-diabetic hypoglycemia is of two types – REACTIVE HYPOGLYCEMIA and Fasting hypoglycemia
REACTIVE HYPOGLYCEMIA: It happens a few hours after eating meals
FASTING HYPOGLYCEMIA: It can be related to some health problem
Fatigue, a fast or irregular heartbeat, shakiness, pale skin, sweating, anxiety, irritability, numbness or tingling of the tongue, cheek or lips are some of the EARLY SIGNS OF HYPOGLYCEMIA. Visual blurriness, confusion, loss of consciousness, and seizures are the signs of MILD HYPOGLYCEMIA.
IMPORTANCE OF GLUCOSE IN YOUR MEALS
The food you eat produces glucose as a source of energy for your brain and body. The level of sugar in your blood is maintained by a hormone, insulin, to maintain a properly working body. Though insulin helps your cells to consume glucose as energy but if the level of glucose is too low in your body then you will be suffering from hypoglycemia even if you are non-diabetic. If you are diabetic and use diabetes medication too much to control it even then you can have hypoglycemia.
So to avoid such conditions you must manage your diet to keep your blood sugar levels down. Some of the low glycemic foods to keep your blood sugar levels down are briefly discussed in this write-up for your consideration.
Avocados are considered as a source of good fat because they include fats in the form of PUFAs or polyunsaturated fatty acids and MUFAs or monounsaturated fatty acids. So when you eat them, they can improve your blood pressure, sensitivity to insulin, satiety feeling, and reduce inflammation. According to researchers, being a low glycemic food, it can reduce the risk of diabetes.
FISH WITH OMEGA-3 FATTY ACIDS:
Protein-rich food helps in maintaining the level of blood sugar along with repairing and maintaining your body being one of the building blocks of your body cells. Moreover, it also makes you feel satisfied for a longer time than meals with carbs. Fish with omega-3 fatty acids can be the right food for you to get protein along with maintaining your blood sugar levels. Albacore tuna, salmon, halibut, and trout are some of the fish rich in omega-3 fatty acids.
These small seeds include a lot of nutritional elements including healthy fat and fiber as well as omega-3 fatty acids, calcium and antioxidants. According to experts, regular use of chia seeds can reduce the levels of triglycerides, and LDL cholesterol as well as maintain the levels of blood sugar.
Usually natural sugar in fruits can increase the level of sugar in your blood but the low glycemic index of certain fruits like sour berries and grapefruit makes them safe for diabetic people. Anthocyanin found in these berries helps in protecting from obesity and diabetes. So instead of eating pears, apples, and bananas, you can eat grapefruit and sour berries to lower the level of blood sugar.
Garlic is the tasty spice of life that neither has carbohydrates nor glycemic index. You can use it not only to make your food tasty but also to control the levels of blood sugar. It can also lower fasting blood sugar like done by onions due to the allicin compound found in them which gives them a different smell and taste.
BLUE AND BLACK BERRIES:
Though the rank of black and blueberries is a bit higher than sour berries in the glycemic index still they can be used as low glycemic food as their score on GI is nearly 40. They can prevent the increase in blood sugar levels due to anthocyanin and high fiber in them. According to a study sensitivity for insulin can be improved by adding blueberries in smoothies.
Leafy greens like spinach, lettuce, kale, collards, turnip greens, and Swiss chard, etc. are normally recommended to eat in any kind of health problem due to their nutritional values and high fiber. Moreover, they can also lower the levels of blood sugar due to vitamin A and magnesium present in them.
Though eggs are considered high in cholesterol still it has been proved through various studies that they cannot increase the number of bad cholesterol even after eating them regularly. Eggs can be a healthy food for pre-diabetic or diabetic people due to their 0 GI score and lots of protein.
ALMONDS AND OTHER NUTS:
The GI score of different types of nuts can be different still you can eat them to lower blood sugar levels because they are low glycemic food. Diabetic people can eat almonds because they can control their blood sugar level and their 0 GI score. According to certain studies, the level of insulin and fasting glucose can be reduced by eating 2 ounces of almonds every day.
If you like to drink coffee then it can be a great chance for you to remain healthy as it can reduce the chances of diabetes type 2 by more than 10%. However, while brewing coffee you should not add a lot of cream or sugar in it.
You should be careful while choosing carbohydrates to eat if you are worried about the levels of your blood sugar. Instead of eating extensively processed and refined grains, you should prefer to eat whole grains because they retain their nutritional values. Moreover, whole grains have a lot of nutrients, chemicals naturally found in plants known as phytochemicals and fiber. But you should eat then moderately as their GI score is nearly 50.
Thus you can lower your blood sugar levels by eating low glycemic foods discussed in this write-up.