Being able to maintain a proper glycemic control is critical for people’s health; such and other similar conditions are diabetes or prediabetes. There is a lot of control towards what specific foods that can be allowed in the diet to manage the blood glucose levels; hence, super foods can be incorporated during preparation. The following is the list of five superfoods with references to their effects on glucose control based on which they can be consumed to achieve the maximum benefits.
Cinnamon
First, cinnamon is a delicious spice which, additionally, includes qualities which can help to correct the blood sugar levels. The investigation has shown that this spice—cinnamon, has an impact on insulin especially on the blood sugar level. You can incorporate it into your diets through garnishing of oatmeal, inclusion of the nut in your blended oatmeal or simply sprinkling it on your coffee.
Benefits
- Improves insulin sensitivity
- Aids in lowering glycosylated haemoglobin acentres
- Has antioxidant properties
Berries
Succulent fruits such as berries with subtypes like strawberry, blue berry, raspberry, and black berry have always been known to be comprised of fiber, vitamins, and antioxidants. These are low GI foods, therefore they do not cause a spike in the blood sugar level. Also, the fiber element will delay the breakdown of the proteins and carbohydrates in the foods hence, maintain steady energy.
Benefits
- High in fiber
- Rich in antioxidants
- Low glycemic index
Leafy Greens
Spinach, kale and Swiss chard are some of the dark green vegetables categorized as nutrient-dense vegetables, they contain nutrient such as A, C, K, magnesium among others. These vegetables have low calorific value and glycemic index, hence suitable to support the needs of diabetic patients. Still, it also has to be pointed out that fiber containing foods help to regulate healthy or normal blood glucose or sugar levels.
Benefits
- Lacking in calories and carbohydrates as well as a serving of fruit.
- As a result, it aptly contains all natural organic vitamin and mineral needs of the human body.
- Help in modulating the level of glucose in the blood
Nuts and Seeds
The other nutrients that an individual is likely to get when taking almonds, walnuts, flaxseeds, and chia seeds are fat in moderation and protein as well as fiber. They help in slowing down the rate at which sugar enters the bloodstream, therefore, diminishing the fluctuations in glucose. Presumably, consuming nuts or seeds not more than 3 portions every day could go a long way in improving blood glucose control and energy.
Benefits
- Completely soaked in the heathy fat and protein.
- High in fiber
- Helps to slowly meter out sugars into the blood stream.
Legumes
Legumes such as beans, lentils and chickpeas are examples of CVA foods and they are packed with fiber, protein and complex carbohydrates. These nutrients slow down the sho rate and the sho rate at which glucose infiltrates the bloodstream hence addressing issues such as blood sugar. They are also a good source of non-animal protein preferably beans, peas and lentils to mention but a few.
Benefits
- Lowers cholesterol and is a fighter of cancer, High in dietary fiber as well as protein
- Contains complex carbohydrates
- To prevent an elevated level of blood sugar from becoming out of control.
Top Superfoods that Can and Should, Be Eaten on Daily Basis
The mentioned superfoods can be incorporated very easily in the daily diet and are also tasty. Here are some ideas:
- Breakfast: Cinnamon can be taken with breakfast foods like; cinnamon with oat meal that is prepared for the morning breakfast or with a tablespoon of yoghurt blended with some portions of berries.
- Lunch: Boil a generous amount of beans of our choice evergreens and some chickpeas; top the salad with small nuts.
- Snack: Eat five dried apricots or have a serving of walnut; or try half a cup of raw almonds, or a serving of chia seed jelly.
- Dinner: Take vegetables, bland preferably spinach and kale and see to it that you include lentils in your preparation.
Other Useful Information for the Improved Blood Glucose Control
While incorporating these superfoods into your diet is a great step toward better glucose control, here are some additional tips to help manage your blood sugar levels:However, to add them to your diet is a good idea towards managing the glucose level, here are more tips that will be of great help:
Stay Hydrated
Drinking large amounts of water helps the kidney to extract more sugars through urine. When one wants to quench his or her thirst, the recommended amount of water to take is eight glasses in a day provided with the type of work done or the weather.
Exercise Regularly
From the analysis, it is evident that physical activity help the body to better use insulin as claimed by Mayo Clinic. The guidelines also recommend that most days of the should include 30 minutes of moderate exercise such as brisk walking or biking. Other exercise that is recommended includes, Aerobics exercise and strength training because the muscles that are produced when exercising help in the management of insulin.
Watch Your Blood Sugar
Preliminary, the blood sugar levels need to be checked so as to determine the impact of certain foods and physical activities in the body. The best ways are to use a glucose meter, and keep record of the results and present it to your health care provider.
Eat Balanced Meals
Consume protein, healthy fats, and fiber along with carbohydrates so that you do not get a rush in the breadth of the sugary material. Leave out the processed foods as well as foods high in their sugar content since among the symptoms is a high level of glucose within the body.
Get Enough Sleep
Lack of sleep alters metabolism and other effects that are capable of spiking blood sugar and the capacity to regulate insulin. Get about 7-9 hours of sleep every day to enhance one’s physical and psychological well-being as well as having a healthy level of glucose.
Possible Food Plan for a Day in the Management of Blood Sugar Level
Below is a sample menu plan that uses the identified super foods and is effective in regulating blood glucose:
Breakfast
One of the meals is prepared without taste additions and it is called Greek yogurt bowl that contains strained yogurt, fresh fruits, a teaspoon of chia seeds and a pinch of cinnamon.
Morning Snack
A few Almonds – of a handful or less.
Lunch
Chickpea and quinoa salad with Mediterranean vegetables; kale, cherry tomatoes, cucumber and lemon-tahini dressing.
Afternoon Snack
Spinach vegetable juice a medium sliced banana almond milk and one spoonful of flaxseeds.
Dinner
Some of the Possibilities Include: Grilled salmon with broccoli as the first vegetable dish and lentil and spinach stew as the second vegetable dish.
Evening Snack
Starchy: jacket potato with a spoon of almond butter and 5 slices of apple.
Conclusion
It is advised that these superfoods and healthy habits are integrated into the diet in order to improve the glucose control and the patient’s quality of life. Absolutely relevant and again, one more time, rather significant is to adhere to the gradual process of the changes and to avoid going for the shifts within the long-term periods. One also must point to the fact that any and all changes to the diet or training must be first cleared by a primary care physician in case the primary has some ailment or disease.
Cinnamon, berries, greens, nuts and seeds, and legumes combined with healthy lifestyles can be used to regulate one’s blood sugar leading to a healthier life. Happy eating!
