Want to know how many diabetics globally? According to the World Health Organization record, at least currently there are about 422 million people suffering from diabetes. Of these, there are about 1.6 million deaths directly associated with diabetes annually.
Speaking of diabetes, there is one condition that always surrounds it, which is a high blood sugar level in the body. This is a condition that triggers or is commonly experienced by diabetics.
Remember, high blood sugar levels can lead to fatal. Ranging from triggering diabetes, kidney failure, to cardiovascular disease. So, how the hell to lower blood sugar?
Well, here are some foods that can lower blood sugar body.
Nuts are one of those foods that can lower blood sugar. These foods are rich in fiber and low glycemic index. In addition, legumes also contain high-level vegetable proteins, unsaturated fatty acids, and other nutrients, including:
- Antioxidant vitamins;
- Phytochemicals, such as flavonoids;
- Minerals, including magnesium and potassium.
- According to systemic studies in 2014 concluded, legumes are beneficial for diabetic-craving. Things to keep in mind, beans that are well consumed are whole nuts and not the nuts that have been processed. Nuts that have been processed or contain taste have a high glycemic index score.
2. Blueberry and Blackberry
Blackberry and blueberries do not increase blood sugar levels like most other fruits. Fruits give this rich fiber and have the highest concentrations of anthocyanins. Anthocyanins are known to facilitate digestion.
In addition, anthocyanins can also prevent blood sugar spikes after consuming foods rich in starch. Interestingly again, according to a journal in the U.S. National Library of Medicine-National Institutes of Health, adding blueactive Blueberry (22.5 grams) to smoothies can increase insulin sensitivity in insulin resistance.
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Oatmeal is a food with a relatively low glycemic index. Oatmeal is suitable used to help lower blood sugar. Interestingly again, the oatmeal contains B-gin, which has benefits, such as:
- Reduce the response of glucose and insulin after eating.
- Increases insulin sensitivity.
- Helps maintain glycemic control.
- Reduce blood fat (fat).
- Oatmeal also has beneficial effects for controlling blood glucose in type 2 diabetes. Nevertheless, doctors recommend diabetes should limit the consumption of oatmeal because a cup of oatmeal contains about 28 grams of carbohydrates.
4. Tuna Fish
How to lower blood sugar can also be through tuna intake. Foods that contain these proteins help the body retain and repair itself. Protein does not increase the glycemic index, so there is no increase in blood sugar when consuming it.
Moreover, the protein also enhances the feeling of satiety. So, relying on protein to feel full rather than bread, rice, or pasta can be a good way to manage blood sugar.
Tuna fish is a good source of protein. Low fat unhealthy and a good source of omega-3 fatty acids. Some of the types of fish that are also recommended are trout, pufferfish, and salmon.
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Cocoa is a nut-like seed that is used to make chocolate butter and sweets such as brown butters. Before processing, cocoa has a bitter taste. Cocoa beans are rich in antioxidants and contain flavanols called epicatechin, which regulate glucose production. This condition can help stabilize blood sugar, even for diabetics.
That's some kind of food that is known to lower body blood sugar. If you have a health complaint, you can also ask a doctor directly.
Other blood sugar lowering foods are avocado. Avocados contain polyunsaturated fatty acids and monounsaturated fatty acids that are able to increase the body's sensitivity to insulin.
It can also help increase satiety and have a positive effect on inflammation and blood pressure. In addition, avocado can also lower the risk of metabolic syndrome, which is one of the main triggers of the appearance of diabetes.
Garlic also becomes one of the other blood sugar lowering foods. Garlic does not contain carbohydrates so it will not increase blood sugar levels in your body.
The result of the study mentions garlic can lower fasting blood sugar, which is your blood sugar level before meals. Similar studies also show that onions have a positive effect on blood sugar levels.
So, don't forget to add more garlic to your food menu, yes!
8. Other Fruits
All kinds of fruits, except melon and pineapple, have a low glycemic index. This is because most of the fruits contain a lot of fiber and water which helps balance the intake of other sugars that go into the body, such as fructose.
The glycemic index of the fruit can increase when it is ripe or when you process the fruit into juice.
To lower blood sugar, you are advised to eat the type of fruits, such as apples, grapes, or blueberries, which are shown to reduce the risk of type 2 diabetes disease.
A variety of blood sugar lowering foods above you can eat. Remember, however, you are still advised not to overconsume it.
Eating blood sugar lowering foods is one of the keys to keeping your blood sugar levels steady. However, blood sugar-lowering foods are not the only way to treat diabetes effectively.
Some of the ways to lower blood sugar are:
- Drink a lot of fluids.
- Sports in a tertaur.
- Eat a small portion with more frequencies.
- Don't miss eating a snack.
- Reduce stress.
If you have eaten blood sugar lowering foods and you are still having trouble controlling blood sugar levels, you should consult a doctor immediately. With this, the doctor will give you another option in lowering your blood sugar.