Health issues related to high blood sugar can be prevented with certain activities and lifestyle changes. If the case is not genetic, it can be managed. And even in cases where it is genetic, some lifestyle changes can be just the hack you need.
To control high sugar issues, one has to keep a strict tab on diet. While fruits are very good for health, people with elevated blood glucose levels have to select fruits with low Glycemic Index. Glycemic index refers to a value used to measure how much specific foods increase blood sugar levels.
High blood sugar and food Glycemic indexes
GI scores are rated as low when the score is 55 or below. It is considered moderate when it’s between 56 to 69, but when it hits 70 and above, it is high and should be avoided.
People with diabetes and high blood sugar are often advised to include a lot of vegetables in their diet. This is because veggies can control blood glucose levels, as they are rich in fibre. Thus, diabetics should include such vegetables in their daily diet.
No food item is strictly forbidden for people with diabetes. Healthy eating for people with diabetes is all about portion control and preparing a careful balance of nutrients.
The best vegetables for people with diabetes are low on the glycemic index (GI) scale. Meaning these foods are rich in fibre, or high in nitrates. With these properties, they work to reduce blood pressure.
Here are 8 vegetables that help you manage high blood sugar:
Spinach is a nutritious and plant-based source of iron, a mineral that is crucial in transporting oxygen in the blood. This vegetable contains an antioxidant known as alpha-lipoic acid, which studies suggest lowers glucose levels, increases insulin sensitivity, and prevents oxidative, stress-induced changes in patients with diabetes.
Cucumber is known to be super-healthy for everyone. Cucumbers have a high water content that can keep you hydrated for a long time. This further supports the blood sugar level in check.
Zucchini is high in carotenoids that can help control blood sugar levels.
Carrots are known to be rich in fibre and full of vitamins and keep you full for long hours while boosting immunity.
Cabbage – You would be surprised to know that these cruciferous vegetables have a low glycemic index and rich antioxidant properties that make them ideal vegetables for people with diabetes.
Green beans – Due to the high fibre and glycemic index (GI) level, evidence suggests that green beans can benefit people with type 2 diabetes.
Tomatoes – The rich-coloured vegetable has a very low GI and is non-starchy, which means it slowly releases its sugar into the bloodstream and can help in getting balanced blood sugar levels.
Eggplant, or Aubergine provides fibre and a range of nutrients. Many of us are most familiar with the large and dark purple eggplants. However, the shape, size, and colour can vary from small and oblong to long and thin and from shades of purple to white or green.
To see the list of fruits you need and the foods to avoid, read more in our latest issue. Click here to get your copy.