Diabetes poses significant health risks, including potential complications such as heart disease, kidney damage, nerve damage, and vision problems.
Over 34 million people in the United States have diabetes–comprising 10.5% of the population–of which the majority have type 2 diabetes. People with type 1 and type 2 diabetes require lifestyle adjustments, medication, and most importantly, foods with low glycemic index, to manage the condition.
Consuming high-glycemic foods such as white bread and rolled oats can lead to elevated blood sugar levels. However, making conscious choices and opting for low-glycemic food items can help reverse this situation.
Explore these examples of low glycemic foods that can effectively help in managing your diabetes levels.
1. Porridge: It’s always a good idea to swap greasy breakfast options for porridge because a bowlful has way less glycemic score. With its high fiber content, oatmeal, made using steel cut oats, helps regulate blood glucose levels and improve insulin sensitivity. “[Oats] are complex carbohydrates meaning they are full of fiber,” says Leah Johnston, registered dietitian at wellness agency SRW, told Eat This, Not That. “It’s the beta-glucan fiber in oats that has a significant effect on reducing blood sugar and insulin response. Carbs with fiber take longer to digest and metabolize and, in turn, blood glucose doesn’t rise as quickly.
2. Blueberries: Fresh fruits, especially those with low GI scores, are recommended for people with diabetes. Incorporating fruits like blueberries, grapes, and apples into your diet can really make a difference. A 2013 study conducted in the U.S. found that these fruits were linked to a reduced risk of developing diabetes, with blueberries being the star of the show.
So, it’s a good idea to aim for about three servings of these diabetes-friendly fruits each week. You can easily add them to your morning porridge or find other tasty ways to enjoy them.
3. Sweet potato: Sweet potatoes can be a…
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