How to Choose Right Foods To Lower Blood Sugar Levels

Choosing foods that help you to lower blood sugar levels can be a tough task. Let’s make it easy for you with simple explanations, backed with evidence. Diet plays a major role in managing your blood sugar. Although a single diet cannot be suitable for all, knowing what to include and what to avoid in your daily food is necessary. 

In this blog, we’ve covered some crucial factors like protein, fat, and carbs that you need to look for while choosing foods that lower blood sugar. Read on to know more. 

Choose foods with low glycemic index: 

The Glycemic index ( GI)  is a number ranging from 1 to 100 given to foods according to how much it is likely to increase blood sugar level. The GI values fall into three categories: 

• Low GI – 1 to 55
• Medium GI – 56 to 69
• High GI – 70 and above 

You might wonder what’s there with the values and how to choose foods with the glycemic index. Let’s dig in.

Foods with a low GI have many benefits that you would love to add to your diet. A study concluded various benefits of low GI foods including prevention of heart-related problems, lowered blood glucose, increased satiety, and glycemic control. 

According to another study, the blood glucose response was 29% less in people who incorporated a low glycemic diet. 

On the other side, high GI means a higher risk of hiking your blood glucose rapidly. So, you might not want to include foods with high GI in your diet. 

Try to include more foods with low GI to yield the maximum benefits. Here’s a list of commonly available low GI foods;

Examples of foods with low GI: 

Here are some low GI foods that keep blood sugar levels within a safe range.

• Pulses
• Lentils
• Green vegetables
• Coconut
• Mushrooms 
• Barley 
• Whole wheat kernels 
• Whole grain pasta
• Plain yogurt
• Grapes
• Apples
• Oranges
• Cherries
• Strawberries

Choose healthier carbs: 

Carbohydrates or carbs are powerhouses of energy and an important part of a balanced diet. However,  I’m sure you must have been told to avoid carbs if you have high blood sugar. 

But, is it necessarily true? 

It’s a common myth that people with diabetes or high blood sugar should opt for a no-carb diet. In fact, carbs can help you to lower blood sugar levels. 

But there’s a catch – you need to be aware of which type of carbs you’re eating. 

Carbohydrates consist of starch, sugar, and fiber. Also, carbs are divided into two categories- simple carbs and complex carbs. Sugar comes under simple carbohydrates, and starch and fiber fall into complex carbs.

Simple carbs can be digested quickly, so the chances of spiking your blood sugar level are high. Whereas, complex carbs digest slowly and take time to increase blood glucose levels. Thus, complex carbs are ideal for people looking to tame their blood sugar levels. 

The key is to limit unhealthy simple carbs and shake hands with healthier complex carbs which are gentle on your glucose levels.

There is one more thing you need to watch for in carbs – refined and unrefined carbs. Refined carbs are filtered carbs that are rapid to digest and don’t give you long-lasting energy. 

So, it’s no secret that you feel hungry again after eating refined carbs such as white rice, cakes, and cookies. The fix? Choose unrefined carbs like whole grains and wheat bread that are filling and energy bombs.

Healthy carb foods: 

Let’s see some unrefined complex carbs that lower blood sugar levels to include in your diet.

• High-fiber fruits 
• Vegetables including cruciferous veggies such as cauliflower, broccoli, and kale
• Whole grain bread
• Nuts 
• Brown rice
• Lentils and Beans
• Oatmeal 

Switch to smart-snacking options: 

Snacking some unhealthy fries, chips, and soda in between meals? It’s time to pause, observe, and switch to healthier options. 

If you are taking medications or insulin for diabetes, you might feel like losing energy between your meals. Snacking is always a great idea to balance your energy drain between meals. 

It’s even better to get this energy from healthy sources rather than packed, processed, and ready-made foods. They not only increase your blood sugar but might also bring on some additional harm to your body. 

Switch to healthy snacking that aids in managing your blood sugar level. And when I say about healthy snacks, it doesn’t have to be boring. Healthy snacks can be equally fun, delicious, and appetizing as ready-made snacks.

Also, don’t even bring packed snacks into your home. If they are around, you might be more tempted to eat them. 

We’ve curated some tasty as well as equally healthy snacks that can help you lower blood sugar levels. 

Smart snacks options: 

Who said snacks can’t be healthy? Here’s  the list of smart and health-friendly snacks that don’t raise your blood sugar levels

• A handful of Almonds – A study confirms the role of almonds in improving glycemic control in type 2 diabetic people.
• An apple with peanut butter 
• Hard-boiled egg
• Roasted chickpeas
• Popcorn 
• Mixed nuts
• Dark chocolate 
• Avocado 
• Unsweetened greek yogurt 

Embrace Healthier Fats:

Confused about if or not you should include fats in your diet? We’ve got you covered. 

Fats provide your body cells with energy and add a protective layer to your vital organs. If included appropriately it can be a boon to your health. 

There are two types of fat available: Saturated and unsaturated fats. Saturated fats increase bad cholesterol and fatty acids in your body. 

Unsaturated fats, on the other hand, are healthy and can be included in your diet doubt-free. 

Foods With Healthy Fats: 

You can go with following food containing unsaturated fats to exercise good control over your sugar levels

• Tofu 
• Canola oil
• Nuts like almonds, peanuts, and walnuts 
• Avocado 
• Oily fish ( Salmon, tuna) 
• Chia seeds 
• Sunflower seeds 
• Eggs 

Foods With Unhealthy Fats (To Avoid):

• Red meat
• Pork
• Beef
• Cheese
• Butter
• Coconut oil
• Palm oil
• Biscuits 

Pick Powerful Lean Proteins: 

Proteins are essential macronutrients and are the building blocks of our body. Your body needs protein to build, repair and manage the growth of tissues and organs. 

So why protein has been pushed aside for diabetes people besides having numerous health benefits? The problem is not with protein, but with other factors that come along with protein-rich foods. 

Protein-rich foods are high in saturated fats and cholesterol. As we have already seen above, intake of high saturated fats is not advised for people with high blood sugar.

But that doesn’t need to restrict you from having protein foods. Instead of choosing any random protein, go for lean protein foods that are low in cholesterol and saturated fats. 

According to the ADA, including plant-based proteins and fish, avoiding red meat and processed meat can be beneficial to lower blood glucose levels. 

Examples of lean protein foods: 

• Fish 
• Tofu 
• Low-fat milk
• Beans and lentils 
• Low-fat cottage cheese
• Egg whites 
• Legumes 

Be Strict With Added/Refined Sugars:

Added sugar or refined sugar are processed sugars used in foods such as cakes, cookies, soda, and beverages. Added sugars contribute to diabetes both directly and indirectly. 

Direct way: Sugar contains glucose and fructose. While glucose is digested in the stomach, fructose is taken to the liver for digestion. Sometimes fructose is also associated with interfering with the production of insulin. 

Indirectly, sugar can cause weight gain and body fat which then increases the risk of diabetes. Hence it’s always safe to stay away from this enemy called added sugars. 

Now, I can hear you asking about artificial sweeteners. Artificial sweeteners are substitutes for sugar that tastes like actual sugar. While it is considered safe and is used commonly now, its effect on health is still a matter of question. 

According to a study, artificial sweeteners can alter insulin sensitivity too. It’s better to avoid them as well and opt for some natural options. 

Some alternatives for sugar: 

• Date syrup
• Rock sugar (mishri)
• Raw honey ( pure one) 
• Maple syrup
• Coconut sugar 
• Blackstrap molasses
• Jaggery 

How Eyva Helps You Choose Foods That Lower Blood Sugar Levels 

Let’s say you have carefully picked blood-sugar friendly foods. Your new diet chart is ready. 

Now, you’re eating only healthy foods that are good for your blood glucose levels and restricting the ones that are not so good. But, how to know your efforts are getting the results you want? 

There must be something that shows the effect of what you eat on your health, tracks how your results regularly, and can help you keep blood glucose within optimum levels.

Eyva is here for you. The health and wellness gadget that makes sure the foods you choose benefit you and lowers your blood sugar levels.

It’s only the gadget to tell you about your blood sugar status with just a touch. Yes!

No pain. No prick. No hassle. Only a gentle touch. 

Touch. Get your readings. Have a meal. Then see your readings again by touching Eyva. And you have insights on the connected Eyva app to make right decisions for your health.

Opposite to old ways, getting your blood sugar readings doesn’t have to be painful or hassle. 

Being healthy can be effortless. With the Eyva app, it’s fun and interactive too. This one of its kind gadget is here to make you reimagine your health and wellness routine.

The Wrap-Up Note: 

Diet plays a major role in managing blood sugar. Eating healthy food should be a habit, it doesn’t matter if you have any disease or not. Make it a part of your lifestyle.

Eat healthy even if you’re not obese. Take care of your blood sugar even if you’re not diabetic or pre-diabetic.

In case you are diagnosed with diabetes, no worries. You can manage it with few lifestyle changes. Eating the right food is one of them. 

You should stay away from foods that worsen your condition and concentrate on foods that keep your sugar levels calm. Foods with low GI, complex carbs, and healthy fats can help you to lower blood sugar levels. 

If you still have room for doubt, consulting a doctor is always the best option. Never hesitate or delay seeking professional advice for an assured decision.