If you live in a condition that affects your blood sugar, such as diabetes, prediabetes, or hypoglycemia, keeping your sugar content constant is a top priority. For people with diabetes, long-term elevated blood sugar levels can cause problems in the form of an increased risk of heart disease, kidney disease, and loss of vision. And if you have pre-diabetes, you definitely want to monitor sugar levels and avoid ending up with a full-blown version of the disease.
Of course, reducing sweets plays a major role in managing your sugar-it can feel like a real mood killer. However, it is not always necessary to mix all sweet foods to keep sugar levels black. Some fruits can be a surprisingly useful choice! Sure, no fruit actually lowers blood sugar (because it contains sugar after all), but some options are better than others.
As a dietitian, here are six fruits I recommend to keep your blood sugar low. Then don’t miss this list of the best drinks to lower sugar.
Who can resist a bowl of fresh blackberries during the summer? If you’re concerned about your blood sugar, you don’t have to. Blackberry has a very low glycemic index (GI) of 25.
Are you familiar with the glycemic index? This is a measure of how much a particular food raises blood sugar levels. According to the Mayo Clinic, foods with a score of 1 to 55 have a low GI, foods with a rank of 56 to 69 have a medium GI, and foods with a score of 70 or higher have a high GI. A modest score for blackberries means that they do not raise blood sugar as much as high GI fruits such as mango and grapes.
In addition to low blood sugar levels, blackberries contain dietary fiber. Studies show that a high-fiber diet can combat insulin resistance and reduce the risk of developing type 2 diabetes.
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Berry Bonanza continues. Blueberries have a sufficient fiber content of 3.5 grams per cup and a low glycemic index of 53, making them the best fruit roster for blood sugar levels. A 2016 review of multiple studies found that indigo berries could have anti-diabetic effects in humans and animals (although they emphasized the need for further research on this topic).
Want to further amplify these effects? Choose wild blueberries. Due to its small size, the ratio of skin to fruit is high. The skin is where the fibers are. Wild blueberries contain more than 6 grams of fiber per cup. They are also full of antioxidants that can reduce overall inflammation.
Under the daily persona of apples, there are abundant benefits to blood sugar levels. In addition to high fiber content and low GI score, apples are rich in polyphenols, antioxidant compounds that can help rationalize blood sugar levels.According to the journal’s 2016 review NutrientsPolyphenols stimulate insulin production and help prevent blood sugar spikes and drops.
Let’s solve the debate about whether tomatoes are fruits or vegetables at once. They are fruits, people! (But maybe … again … vegetables?)
To control blood sugar, I call them members of a fruity family. Tomatoes have a low GI scale and low carbohydrates, so they do not significantly increase blood sugar levels.
Keep in mind that tomato sauces and other tomato products often add sugar. Choose raw tomatoes to take advantage of most nutrients and antioxidants.
If you believe that orange is no no to lower your blood sugar, you are not alone. Orange juice can definitely raise blood sugar levels very high, but oranges as a whole are a different story. Their exact glycemic index score, which is discussed depending on the variety, falls into the low category between about 33 and 52. It also has anti-inflammatory vitamin C and many other antioxidants, as well as enough fiber to sunbathe blood sugar levels. sugar.
As the fruits progress, dates aren’t that sugary, but in fact as a dietitian I recommend them. Is it confusing?
This is a transaction. Instead of eating a handful of dates, we recommend using them as a natural sweetener for foods such as baked goods, energy bites, and smoothies.
Using granulated sugar instead of other high glycemic index sweeteners like white sugar or corn syrup will give you the sweetness you crave and will be better with your blood sugar levels. For example, the date palm glycemic index of Mejour is about 55.
Therefore, unlike refined sweeteners, sugar does not soar like rockets and are sent to the moon. In addition, choosing dates instead of other less nutritious sweets will increase fiber, magnesium, and potassium.
Try blending the date and a small amount of water until smooth to create a date paste. Add this paste to your recipe and taste it instead of other sweeteners.
For healthier tips, be sure to read the # 1 best juice to drink every day.
