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What is Diabetes?
Diabetes is a physical condition. It is a disease that involves insulin, which is a hormone that regulates glucose in the bloodstream. The hormone is produced in the pancreas and makes it possible for cells to absorb glucose from the bloodstream, and store the excess in the liver. A person with diabetes is unable to regulate the production of insulin. They have too little insulin, which might be because they cannot produce enough and/or they cannot use the amount that is produced. Therefore, their bodies cannot effectively conduct important tasks that require healthy insulin regulation.
As a result, glucose builds up in the bloodstream, which causes blood vessel damage and further complications, like kidney disease, heart disease, and stroke.
People with diabetes can take insulin injections, but they can also look at their diet and try to eat healthier foods. This, however, might be outside of the person's control. Nevertheless, it is important to be aware of which foods can help regulate blood sugar levels, and which foods can hurt. Eating foods that do not have high glucose levels is a step in the right direction, but the research goes much deeper. It is not enough to eat foods that are low in glucose. People must also regulate their intake of foods that metabolize into glucose.
How Does Food Play a Role in Blood Sugar?
Blood sugar is used for energy, and it comes from the food that we eat. Anything that is not used is stored in the cells for later. Too much blood sugar causes problems, so it is important to eat foods that naturally balance the amount of blood sugar.
Food consists of carbohydrates, proteins, fats, and vitamins and other nutrients.
Carbohydrates get broken down into blood glucose, therefore, it is important to look at the type of carbohydrates you are consuming. Liquid carbohydrates, like soda and juices, get absorbed much more quickly than a solid carbohydrate, like oats or an apple.
The body needs carbohydrates in order to survive, and nature helps us out here. Some foods that are high in carbohydrates are also high in fiber, which is a component that cannot be digested, and therefore, it does not turn into sugar. Because carbohydrates are so important for our survival, it is important that we eat the right amount of carbohydrates and the right kind. Otherwise, we will be doing our bodies a disservice. We cannot omit them completely.
In fact, studies show that carbohydrates should make up 40-60% of our total calorie intake. This is because we need the energy that carbohydrates provide. So, how is it possible to control blood sugar levels with carbohydrates?
The key is to eat carbohydrates that are in whole food form, like whole fruits and vegetables, beans, and whole grains. Sugar should be eaten in moderation, or not at all. You also need to increase your fiber intake, as fiber helps regulate blood sugar levels.
It can be hard to make these changes, but luckily, the body is very good at adapting, and taste buds will change quite quickly.
What Foods are Good for Controlling Blood Sugar Levels?
There are many foods that you can eat that will help you control your blood sugar levels. Foods that are high in fiber should also be high on your list.
There are two types of fiber: insoluble and soluble. Soluble fiber has been proven to lower blood sugar levels.
Here is a list of some high fiber carbohydrate foods that you should include in your diet in order to control your blood sugar levels:
- Cooked, raw, or roasted vegetables
- Greens
- Berries or Melons
- Whole Grains
- Legumes and Lentils
Cooked, Raw, or Roasted Vegetables
You cannot go wrong with a plate of roasted vegetables. Here is a wonderful list of vegetables to choose from:
- Carrots
- Broccoli
- Zucchini
- Yellow squash
- Bell peppers
- Eggplant
- Cauliflower
- Okra
- Green beans
- Artichokes
- Celery
- Tomatoes
- Brussels sprouts
- Beets
Vegetables are loaded with a lot of healthy vitamins and minerals. They are great at balancing blood sugar levels because they are high in fiber and are a very healthy source of carbohydrates.
You can easily jazz up a meal with a little bit of salt, pepper, oregano, olive oil, and garlic. Vegetables are easy to make as a side for hummus, roasted or stir-fried with dinner, steamed, and added raw in salads.
Greens
Greens are perhaps your best friend when it comes to regulating your blood sugar levels. This is because sometimes, vegetables like potatoes can spike your blood sugar. Greens, however, provide you with many of your much-needed vitamins and minerals, without the added blood glucose load. You are in luck because there are a lot of greens to choose from:
- beet greens
- kale
- lettuce
- cabbage
- collars
- swiss chard
- spinach
- arugula
- romaine
- turnip greens
Some of these greens are delicious eaten raw on top of a sandwich or tossed into a salad. Others, however, do well boiled, steamed, roasted, or added in with soups. There are many recipes online for how to prepare these foods, so get creative and do some research.
Whole Grains
Whole grains take longer for the body to break down. Some, like rye, are actually great for regulating blood sugar. They help you to feel full for longer, and they provide you with the needed blood glucose to keep you fueled for the day. Here are some great choices:
- Oats
- Barley
- Rye
- Quinoa
- Teff
- Amaranth
- Buckwheat
- Millet
- Rice
Some of these grains are even gluten-free, which means that they are safe for people who need to avoid gluten in their diets.
Rather than eating a bowl of cereal for breakfast, you should make a bowl of oatmeal or buckwheat, top it with a little bit of butter, cinnamon, nuts, and seeds, and enjoy with a side of berries.
You can add barley, rice, and quinoa to salads, or mix them into soups and curries. Eat it plain with your lunch and dinner.
If you make your own bread, you can try using a bunch of different types of flours, like adding in some rye to help with the spike in blood sugar levels that can come from eating too much-processed wheat.
Sourdough bread has been shown to help control blood sugar spikes. This is because the yeast in the dough works to break down the sugar, thus decreasing the glycemic impact on your body.
Legumes and Lentils
Legumes are an excellent source of fiber, making them a great choice for people trying to control their blood sugar levels. There are so many different types of beans and lentils, which makes it easy to have a variety at all your meals. Some people even eat beans for breakfast with their eggs.
Lentils are also a great source of fiber and can be easier to digest than beans.
What Foods should be Avoided for Controlling Blood Sugar Levels?
Carbohydrates are incredibly important to the body's natural processes, but only when they are the right kind. You should avoid many of the foods that are packaged in boxes and plastic, as these products are more than likely manufactured and loaded with unhealthy carbohydrates that are sure to spike your blood sugar.
You should avoid fruit juices, sodas, and baked goods like cinnamon rolls, cookies, and breakfast pastries. They might taste good, but they do not nourish the body. In fact, they are hurting your body. Replacing these foods with foods that nourish the body, like an apple, a slice of sourdough bread, or some tea will actually help heal you.
You should also avoid eating too many foods that are high in sugar. Bananas, potatoes, honey, and winter squash are all very beneficial foods, but only in moderation. Rather than filling up on these foods, you should eat them towards the end of your meal.
It is entirely possible to use food to control your blood sugar levels. If you think about it, you are either helping or hurting your body based on what you eat. When in doubt, you should always stick to food as nature intended it, going for fruits and vegetables, grains and beans, and high fiber foods.
Disclaimer: This article is for informational purposes only and is not intended to be a substitute for professional consultation or advice related to your health or finances. No reference to an identifiable individual or company is intended as an endorsement thereof. Some or all of this article may have been generated using artificial intelligence, and it may contain certain inaccuracies or unreliable information. Readers should not rely on this article for information and should consult with professionals for personal advice.
