5 Foods With Low Glycemic
Diabetes poses significant health risks, including potential complications such as heart disease, kidney damage, nerve damage, and vision problems.
Over 34 million people in the United States have diabetes–comprising 10.5% of the population–of which the majority have type 2 diabetes. People with type 1 and type 2 diabetes require lifestyle adjustments, medication, foods with low glycemic index, to manage the condition.
Consuming high-glycemic foods such as white bread and rolled oats can lead to elevated blood sugar levels. However, making conscious choices and opting for low-glycemic food items can help reverse this situation.
Explore these examples of low glycemic foods that can effectively help in managing your diabetes levels.
1. Porridge: It’s always a good idea to swap greasy breakfast options for porridge because a bowlful has way less glycemic score. With its high fiber content, oatmeal, made using steel cut oats, helps regulate blood glucose levels and improve insulin sensitivity.
2. Blueberries: Fresh fruits, especially those with low GI scores, are recommended for people with diabetes. Incorporating fruits like blueberries, grapes, and apples into your diet can really make a difference.
3. Sweet potato: Sweet potatoes can be a good choice for people with diabetes, but it’s important to enjoy them in moderation. These delicious veggies are packed with vitamin, and minerals that offer great health benefits.
4. Garlic: Garlic is helpful in controlling blood sugar levels, particularly for individuals with type 2 diabetes. A 2013 study in India showed that combining garlic capsules with the medication metformin resulted in lower fasting and post-meal blood glucose levels compared to metformin alone.
5. Yogurt: Many people can be under the impression that since yogurt is a high-fat dairy product, it should be avoided in the diets of people with high blood sugar.