Harianjogja.com, JAKARTA – Diabetics must eat foods that have low sugar levels to reduce blood sugar levels.
Reporting from Insider, Monday (10/8/2020), for example, consuming carbohydrates, fiber-rich foods, and other low-fat foods will help you lower blood sugar levels. However, enjoying carbohydrate foods which have a high sugar composition will also make it difficult for you to control diabetes.
According to dr. Deena Adimoolam, an Assistant Professor of Medicine, Endocrine, Diabetes and Bone Diseases at the Icahn School of Medicine, on Mount Sinai, states that there are several types of foods that are best for lowering blood sugar levels and controlling them.
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First, you must first identify the glucose index in food which will greatly help you in compiling a diet plan and reducing diabetes.
This is because the glucose index shows the level of carbohydrates by showing how quickly and how high the food raises your blood sugar on a scale of 1-100.
Foods with a low glucose index are usually rich in fiber, vitamins and minerals. This is because it is high in fiber, making food easier for the intestines to digest and will gradually affect blood sugar levels. People who suffer from diabetes, should eat this low sugar food.
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For example, foods that are low in sugar are pistachios, carrots, and bananas. While foods with high sugar numbers are white rice, bread, and potatoes.
If you have diabetes, it is also important that you keep a good record of the types of food and carbohydrates you consume. If you consume excess carbohydrates, it will immediately increase the level of sugar in the blood. But if you don’t have diabetes, enjoying foods from the high glucose index group can also increase your risk of stage II diabetes, obesity, and heart attacks.
Here are some foods on the low glucose index list;
Enjoying whole grains, like brown rice, will have a lower impact on your blood sugar levels. Moreover, according to dr. Adimoolam, this food is easier to digest because it is rich in fiber.
Based on a study of hormones and body metabolism in 2007, eating foods rich in fiber more than 30 grams per day can reduce the risk of diabetes.
2. Vegetables and fruits
Vegetables and fruit are two examples of foods with good carbohydrates that are high in fiber. For diabetics, doctors recommend eating five servings of two servings of fruit and three servings of vegetables to reduce blood sugar levels. You also need to consult a doctor to compile your meal plan according to your energy needs.
The fruits are also useful for smoothing the skin. According to dr. Adimoolam, the fiber contained can regulate blood sugar levels. Of all the nutrient-rich fruits, dehydrated fruit and foam juices have many sugar-producing effects. If possible you can choose real fruit, fresh or chilled.
Adimoolam also added that vegetables are good for diabetics such as potatoes as long as you enjoy them according to portions.
For diabetics, oatmeal is a food on the low glucose index list with high fiber. In a 2015 study, it was stated that enjoying 3 grams of oatmeal alone can be a genuine fiber solution in the body. These foods control the potential for stage 2 diabetes because they are able to control insulin.
You also need to ensure that the oatmeal is well managed, so that it is properly absorbed in the blood. Try not to add sugar in the oatmeal blend, or other carbohydrates.
Nuts are a low-sugar food, high in fiber, and a great source of calories. Nuts are also rich in vitamins such as vitamin E, omega 3, and magnesium which contribute to helping the diet. In a 2011 study published in the Journal of the American College of Nutrition, eating a quarter of nuts per liver can reduce the risk of diabetes.
There is a lot of evidence that garlic helps control blood sugar levels by increasing insulin in the body. This is because a number of components in garlic can increase insulin sensitivity.
In a study from Food and Nutrition Research in 2017, consuming 0.05 to 1.5 grams of garlic can reduce blood sugar levels, especially the potential for stage II diabetes. Try to always add onions to your cooking. You also need to consult a doctor if you want to consume garlic, because these foods can trigger gas, bad breath, and heartburn if consumed in excess.
If you have acute diabetes, you should consult your doctor first about what diet is right for you.