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Diabetes, often known as diabetes mellitus, is a chronic illness marked by excessive blood glucose levels. The condition interferes with the body’s capacity to turn food into energy. Inside the body, food is broken down into simpler compounds, the most prevalent of which is glucose. The body produces a hormone called insulin into the bloodstream when blood glucose levels rise. Insulin helps to restore normal blood glucose levels. There is either an insulin shortage or the body’s inability to respond to insulin in diabetes (insulin resistance). Hyperglycemia is a condition in which blood sugar levels are abnormally high.
What should you do if you have diabetes?
If you have diabetes, you should monitor your blood sugar levels frequently to ensure they are not too low (hypoglycemia) or too high (hyperglycemia). Your doctor may advise you to keep your blood sugar level in a range that is safe and healthy for you, depending on your age and any other health concerns you may have.
If your blood sugar level is more than 240 mg/dL, you should use an over-the-counter (OTC) ketone test kit to check for ketones in the urine. Ketone levels that are too high can indicate diabetic ketoacidosis, a major medical emergency. If you have any signs of ketoacidosis, such as quick breathing, nausea, vomiting, stomachache, headache, or a fruity odor from your mouth, get immediate medical attention.
Keep your blood safe, how to control your sugar levels?
Maintaining a healthy blood sugar level is critical to eating correctly, staying active, managing stress, and taking your medications as prescribed.
how to reduce blood sugar levels?
To quickly lower a high blood sugar level, rapid-acting insulin might be utilized. Consult your doctor about the amount to be administered to avoid dangerously low blood sugar levels. If you have diabetes, how to control sugar level? exercise can help you lower your blood sugar levels. Hyperglycemia that occurs frequently or regularly necessitates medical attention to establish the source of the hyperglycemia.
Although diet plays an important part in controlling blood sugar levels, there are no foods that may fast lower blood sugar levels. You may, however, add things to your diet that will help you maintain a healthy blood sugar level and avoid high blood sugar episodes. A balanced diabetes meal plan includes a variety of nutrients in appropriate amounts. Some of the meals can help you maintain a healthy blood sugar level.
Here are the 10 most effective foods to control blood sugar levels:
1-Pumpkin
Pumpkin is a fantastic choice for blood sugar control because of its bright color and high fiber and antioxidant content. In many countries, including Mexico and Iran, pumpkin is utilized as a traditional diabetes cure.
- Polysaccharides, a type of carbohydrate that has been studied for their capacity to manage blood sugar, are prevalent in pumpkin. Both human and animal research has demonstrated that treatments with pumpkin extracts and powders significantly lower blood sugar levels.
- More research is needed, however, to see if eating entire pumpkins, such as when roasted or steamed, will help lower blood sugar levels.
- Pumpkin seeds are high in healthful fats and proteins, making them a good option for blood sugar management.
2- Broccoli
- Sulforaphane is an isothiocyanate that helps to lower blood sugar levels.
- When broccoli is chopped or chewed, a reaction between glucoraphanin, a glucosinolate molecule, and the enzyme myrosinase, both of which are concentrated in broccoli, produces this plant chemical.
- Sulforaphane-rich broccoli extract has been proven to have substantial anti-diabetic effects in test tubes, animals, and humans, helping to improve insulin sensitivity and lower blood sugar and oxidative stress markers.
- Broccoli sprouts are high in glucosinolates like glucoraphanin, and when taken as a powder or extract, they’ve been demonstrated to improve insulin sensitivity and lower blood sugar levels in persons with type 2 diabetes.
3- Berries
- Berry eating has been linked to better blood sugar control in several studies. Berries are high in fiber, vitamins, minerals, and antioxidants, making them a wonderful choice for persons who struggle with blood sugar control.
- Berry eating has been linked to better blood sugar control in several studies. Berries are high in fiber, vitamins, minerals, and antioxidants, making them a wonderful choice for persons who struggle with blood sugar control.
- In trials, strawberries, blueberries, and blackberries, as well as raspberries, have been shown to help with blood sugar management by increasing insulin sensitivity and glucose removal from the blood.
4- Eggs
Eggs are a highly healthy food since they include a concentrated amount of protein, beneficial fats, vitamins, minerals, and antioxidants. Egg eating has been linked to better blood sugar control in several studies.
Furthermore, in a 14-year follow-up study of 7,002 Korean adults, frequent egg consumption of two to less than four servings per week was linked to a 40% decreased incidence of diabetes in males but not women, compared to eating eggs once or fewer per week.
5- Chia seeds
- Consumption of chia seeds may aid with blood sugar management. Chia seed consumption has been related to lower blood sugar levels and improved insulin sensitivity, according to research.
- Chia seeds may assist enhance insulin sensitivity and blood sugar control, as well as potentially reduce illness risk, such as diabetes risk, according to a study of 17 animal studies published in 2020.
- In addition, a study of 15 healthy people found that giving 1 ounce (25 grams) of crushed chia seeds with 2 ounces (50 grams) of sugar solution reduced blood sugar levels by 39% compared to giving the sugar solution alone.
6- Nuts butter & Nuts
Nuts have been shown in research to be an effective way to help manage blood sugar levels.
A study of 25 persons with type 2 diabetes found that eating peanuts and almonds throughout the day as part of a low-carb diet decreased blood sugar levels both fasting and post-meal.
7- Seafood
Seafood, such as fish and shellfish, is an excellent source of protein, good fats, vitamins, minerals, and antioxidants, all of which may aid in blood sugar regulation.
Protein is necessary for blood sugar regulation. It helps digestion and reduces post-meal blood sugar spikes while also increasing feelings of fullness. It may also help with overeating prevention and body fat reduction, both of which are crucial for maintaining healthy blood sugar levels.
Salmon and sardines, for example, have been shown to help manage blood sugar levels. In one research of 68 overweight or obese people, those who ate 26 ounces (750 grams) of fatty fish per week had considerably lower post-meal blood sugar levels than those who ate lean fish.
8- Lentils & beans
Beans and lentils are high in minerals that can help reduce blood sugar, such as magnesium, fiber, and protein. They’re high in soluble fiber and resistant starch, which aid digestion and may enhance blood sugar response after meals.
In a study of 12 women, adding black beans or chickpeas to a rice meal decreased post-meal blood sugar levels much more than eating rice alone.
Many other studies have found that eating beans and lentils can help not just with blood sugar regulation, but also with diabetes prevention.
9- Oats
Including oats and oat bran in your diet may help you improve your blood sugar levels due to its large amount of soluble fiber, which has been shown to have significant blood sugar-lowering properties.
According to a study of 16 trials, oat eating significantly lowered HbA1c and fasting blood sugar levels when compared to control meals.
Furthermore, small research of ten persons revealed that drinking 7 ounces (200 mL) of water mixed with 1 ounce (27.3 grams) of oat bran before eating white bread considerably lowers post-meal blood sugar levels than drinking plain water.
10- Apples
Apples are one of the fruits that lower blood sugar, because of high in soluble fiber and plant components such as quercetin, chlorogenic acid, and gallic acid, which may all aid to decrease blood sugar and preventing diabetes.
Although eating fruits has been shown to reduce diabetes risk in general, specific fruits, such as apples, may be especially beneficial for lowering blood sugar and reducing diabetes risk.
Some of the reasons that cause high blood sugar levels
- Missing a diabetic medication dose
- Failure to adhere to the diabetes meal plan
- insufficient physical activity
- Existence of an infection
- Insulin shots are administered incorrectly (your doctor will teach you how to inject insulin properly)
- Diabetes drugs are given in the wrong dosage or at the wrong time (during a meal).
- Any type of adversity or injury, including surgery
The Final word
A healthy dietary pattern is necessary for appropriate blood sugar management. If you have prediabetes or diabetes, or if you wish to lessen your risk of developing these disorders, incorporating the items listed above into a well-balanced diet will help lower your blood sugar levels. Keep in mind that your complete dietary intake, as well as elements like your activity level and body weight, are most important when it comes to improving blood sugar regulation and preventing chronic disease.
