Keep blood sugar levels in check by adding these foods to your diet

Blood sugar or blood glucose is sugar that the bloodstream carries to all the cells in the body to supply energy. Blood glucose regulation is the result of teamwork between the fat tissues and muscles in the body, along with the brain, liver, pancreas and the small intestine, as well as a host of hormones, including insulin. Diabetes develops when the efficiency of one or more members of the regulating team is compromised, leading to elevated blood glucose. If it’s too high over time, it can damage the eyes, kidneys, nerves and blood vessels; and if it’s too low, it can cause extreme fatigue.

Blood glucose temporarily rises after a meal, as food is broken down for use by the body. This surge triggers the production of insulin, which signals the cells in the body—particularly those in fat, muscles, and the liver—to absorb any extra blood glucose, either burning it as energy or storing it for later use. As cells absorb glucose, its concentration in the bloodstream stops increasing and starts to move towards the target range, explaining why blood sugar tests are taken before and after fasting.

Key to blood sugar regulation: Follow the middle path

“Keeping blood sugar level is of utmost importance,” states nutritionist Dr Siddhant Bhargava. “The normal values range between 70-100 mg/dl. Higher levels of glucose require more insulin to break it down, putting additional pressure on the pancreas to generate more of the hormone. The only way to keep insulin secretion moderated is to not keep spiking your blood glucose levels and maintaining a balance,” he adds. This increase can result in type 2 diabetes and PCOS (in women). Elevated blood sugar levels can also cause increased triglycerides, which are not great for cardiac health. Talking about the complications that crop up when blood sugar is not maintained, Gita Ramesh, joint managing director, Kairali Ayurvedic Group, says, “Besides the most obvious diabetes, you may suffer from heart ailments, kidney failure, eye problems, obesity, neurological disorders and various gastrointestinal diseases.” On the other side, falling blood sugar levels mean your body will not have enough energy to perform daily tasks. Blood sugar determines how you age and which diseases you can prevent.

Increased thirst, frequent headaches, blurred vision, weak bladder and fatigue are the early signs of imbalance in blood sugar levels. The liver controls blood sugar when you are not eating, and the pancreas controls blood sugar when you are. When glucose and insulin levels are high, the liver responds by absorbing glucose. If there is excess sugar already stored, then the liver doesn’t even get to burning fat. If you increase the functionality of the liver, by lowering your consumption of alcohol and junk food, you can reduce the stress on the pancreas (which produces insulin).

Foods that are proven to lower blood sugar

The key to managing blood sugar levels, especially if you are dealing with aberrations, is to be conscious of what’s on your plate. Plan small, regular meals so that there is no drastic insulin surge (often post binge eating) that your system has to deal with. What you get from carbohydrates, fats and proteins are sufficient for someone leading a moderately active life. If you have too much sugar in your body, and not enough potassium, it gets converted to fat. That’s why it pays to include potassium-rich sources in your diet. If you are trying to maintain blood sugar levels, the best diet is one which is your basic, healthy diet. “According to Ayurveda, food is the primary medicine that helps to normalise any health-related issue. Type 2 Diabetes can be managed and even reversed with modifications in one’s lifestyle habits,” explains Ramesh, who authored The Ayurvedic Cookbook with the aim to offer traditional recipes that are high in nutritional and medicinal values. Traditional Indian recipes, wherein meat is cooked with spices, has its roots in food compatibility. For instance, cinnamon improves insulin sensitivity and lowers blood glucose levels.

Since lowering blood sugar levels also helps in weight loss, many weight watchers look to a diabetic diet (one which restricts insulin spikes) for reference on what to eat. A nutrient-rich, low-carb diet works best for those diagnosed with diabetes. The core of a diabetes diet actually is the glycemic index (GI), which is a value given to foods based on the influence they have over blood sugars in the body. In simple terms, foods low on GI (55 or lesser) tend to release glucose slowly and steadily into the bloodstream, thereby balancing the insulin levels. Foods with a high GI spike insulin production as they release sugar immediately. However, the focus of a diabetic diet should not be just on GI values but preparing meals with a low GI load. “Never ever have simple sugars like honey or jaggery alone. These should always be coupled with another food source, or there will be an instant elevation in blood sugar levels,” advises Dr Bhargava.

Here are some foods that can help more than others to prevent and even reverse diabetes. And what’s more? They also help you manage weight and get healthier and smoother skin.

Vegetables

All diets, whether low-carb, high-fat, Mediterranean or keto have one thing in common—a high quantity of  vegetables. Spinach, chard, broccoli, kale are good sources of vitamins, antioxidants and polyphenols—which all help reduce inflammation, blood pressure and blood sugar levels. Liver loves all that is bitter—so add bitter gourd and fenugreek to your intake too.

Fatty fish

Fatty fish are high in omega 3 fatty acids and are a good source of protein. Balance your white rice with a serving of mackerel, salmon, anchovies or sardines.

Nuts

They are high in fibre, low in carbs and contain healthy essential fats. Reach for hazelnuts, walnuts and almonds. Try to eat them raw, as roasting them changes their fat structure. Keep portion control in mind too, because these ingredients are dense in calories.

Good fats 

Anything that you see bearing the words ‘lite’, ‘skimmed’ or ‘low-fat’ is best avoided, as they lower the fat and replace it with carbohydrates. You might want to go on a low-fat diet if you are watching your weight, but if you are a diabetic, you need the good fat to be able to heal the entire system. Olive oil contains oleic acid, which is a type of monosaturated fat that’s been shown to improve triglycerides and HDL—which in turn regulate type 2 diabetes. Avocado helps control blood sugar levels, as its fat and fibre content takes longer to digest and slows the absorption of other carbohydrates at the same time.

Berries

Berries are excellent additions to any diet since they have a low glycemic index, so they don’t raise your blood sugar very much. These are the healthiest, as not only are they low in calories, but also feature higher levels of antioxidants. Look for blueberries, raspberries and strawberries.

Sweet potatoes

When it comes to foods for type 2 diabetes, not all potatoes are created equal. “These are found in boiled and then cooled potatoes, boiled and cooled rice, raw plantains and some yams. Once you cool these foods—potatoes and rice—the starch gets resistant to enzymes and digests slowly, releasing glucose gradually in the bloodstream. Hence they become low glycemic,” explains nutrition consultant Sangeeta Khanna. Sweet potatoes are perfect for any plate, but especially for people with diabetes. Compared to white potatoes, sweet potatoes are lower on the glycemic index and high in Vitamin A. The fibre helps with blood glucose control and weight management, and the potassium helps control blood pressure.

Millets

To minimise insulin-spikes, try to avoid refined and/or heavily processed carbohydrates. Millets like bajra, jowar and ragi are the ones to pick.

Seeds

Raw seeds such as flax, sunflower, pumpkin, chia and sesame seeds are high in fibre, minerals and vitamins.

Legumes

A study from Harvard University proved that a cup of beans or lentils each day, when combined with a low glycemic diet, helped lower blood sugar levels and coronary artery disease risk in patients with type 2 diabetes. Beans are good sources of fibre and help lower cholesterol. They (including rajma, chickpea, black chana) have an ideal mix of high quality carbohydrates, lean protein, and soluble fibre, which helps stabilise your body’s blood sugar levels and keeps hunger in check.

Also read:

What your blood sugar level means for your health, and how to control it

The diet that can relieve hypertension and high blood pressure

The only health supplements you need to take based on your age

The diet swaps to make for cholesterol, blood pressure and thyroid issues

Dairy: The good and bad effects of this staple on your health