5 Best Foods For Controlling Blood Sugars
Diabetes is out of control in the United States. In 2001, there were approximately 16 million diabetics in the country. Today, only 12 years later, that number is threatening to reach 25 million Americans with an increase of nearly 2 million more people per year. (Source: WebMD). While the problem exists, the solution is not to have an entire nation addicted to expensive insulin shots – even though I am certain the drug companies would prefer that answer. Diet and exercise are the only true way to head off diabetes and there are some foods that have been known to help control your blood sugars. While these foods may help maintain your blood sugars, no food is a “wonder drug”, nor should it be used in place of monitored medicine or your doctor’s advice. Still, the following have been shown to help when making healthy food choices, look at these natural options:
EAT YOUR GREENS
It seems simple enough. We’ve been told to eat broccoli, spinach, and other green vegetables since we were kids, but eating these foods is difficult for many of us. Many people look at you as if you are crazy when you tell them that you enjoy a vegan lifestyle, but, according to DiabetesCare magazine, 43% of people with Type 2 diabetes who stuck to a low-fat vegan diet were able to stop taking all diabetic medicine after 22 weeks! It might give you a second thought when you are considering adding cheese sauce to those Brussels sprouts.
LEAN MEATS AND FISH
You don’t have to be vegan to control your blood sugars. in fact, while meats, which have their own inherent problems, are high in proteins, they actually effect your diabetes very little. The key is to find a type of meat that is also low in fat. These choices can be fish, turkey or chicken without the skin. Fish is especially good for you because it contains Omega-3 Fatty acids which have been shown to make your heart healthy against heart attacks and strokes, which are a major cause of death for diabetics. Lean meats also contain chromium which has been shown to control blood sugars.
Strawberries might seem to be a strange food to have on this list. They are already sweet and delicious and most people enjoy this fruit, so usually, experts would tell you to avoid eating it. That’s not the case with strawberries, though. They are good for you! You will find that the strawberry is low in sugar and carbohydrates and is a healthy snack food when you need to eat something sweet. Strawberries are also a dense sort of water and fiber which will keep you full longer.
You don’t want to get the sugary version of oatmeal when putting this in your diet. While most diabetics want to stay away from carbohydrates (like white bread) because they turn into glucose in your body, oatmeal is complex and gradually gives you energy over a longer period of time. This doesn’t happen with processed foods which will spike your energy (and sugar levels). An added benefit of oatmeal is that it is fiber-soluble so it keeps you full for a longer period of time. This becomes helpful when you are trying to lose weight, since this is a common problem for people with Type 2 diabetes. Note: if you put your oatmeal in a cookie, it isn’t as good for you as enjoying a bowl of this food with your morning breakfast.
This spice has been getting a lot of press recently because it has an insulin-like effect on the body. This is based on a German test that showed people with Type II diabetes who consumed an cinnamon extract were able to lower their blood sugars by 10% more than those taking a placebo. While the studies in cinnamon use have to be studied more, the use of this spice is delicious in different foods and drinks so it isn’t a great sacrifice to use cinnamon to stay healthy. Put a dash on your unsweetened oatmeal and add some strawberries and you’ll be giving yourself a triple benefit!