The word diabetes is as common as it can get. It has become a worldwide problem with more and more people being diagnosed at younger ages. How does this occur? When glucose builds up in your bloodstream, your blood sugar rises. This is because diabetics can’t use up insulin effectively. In the case of Type 1 diabetics, their bodies can’t make insulin. Rest assured, with some lifestyle changes, exercising, and proper diet control, type II diabetes can be controlled.
Here are a few ways to control your blood sugar levels with home ingredients.
Foods that help control your Blood Sugar Levels
Cinnamon
Cinnamon is known to have many health benefits, and one of them is shown to improve insulin sensitivity. This is done by decreasing insulin at a cellular level. It is a delicious spice and has good antioxidant properties.
In a study in which diabetic patients took cinnamon for around 90 days, it showed a marked improvement in the reduction of Hemoglobin A1c. Blood sugar had lowered by more than 29% for them. Cinnamon is also known to act like insulin, albeit more slowly.
An ideal dosage is around 1-2 teaspoons of cinnamon per day.
Jamun/Black Plum
Jamun is known to greatly improve blood sugar control. The fruit contains no sucrose, and with its hypoglycemic effect, it’s great to reduce blood sugar levels. It’s not just the pulp; even the seed is good for diabetics due to the presence of jamboline, which prevents the conversion of starch to sugar, thus controlling the sugar levels. Several studies indicate that jamun causes up to a 30 percent reduction in blood sugar due to hypoglycemic effects.
Few fruits per day/ dried seeds powder three times a day(1 gm. per dose)
Chia Seeds
Chia seeds are extremely high in fiber, making them a great choice for diabetics. The excessive fiber content does not raise the blood sugar and can actually lower it. These seeds slow down the rate at which food is absorbed in your gut. The fiber can decrease the calories you absorb from other foods eaten at the same time. Hence, they are great for weight loss too. They are also known to reduce blood pressure.
About 1 tablespoon of chia seeds per day is sufficient.
Fenugreek Seeds
The seeds contain soluble fiber, which is known to reduce sugar levels. They can be added to baked goods and Indian curries and brewed with tea. Along with the jamun seeds, these are considered one of the best seeds for diabetes. Studies in India indicate that consuming a daily recommended dose of fenugreek reduced the rise of post-meal sugar levels.
The daily recommended 5-10 grams of fenugreek seeds soaked in hot water controls type 2 diabetes.
Fatty Fish
Fatty fish is one of the healthiest foods around. So it’s no surprise that they are great for controlling blood glucose levels too. Fish such as salmon, herring, and mackerel are big sources of Omega-3 fatty acids DHA and EPA which are very important for diabetics. The best part is that seafood is tasty, and loaded with vitamins and minerals.
Around two portions of fish, a week is a minimum intake recommended.
These are the top foods to reduce blood glucose levels. Other foods include apple cider vinegar, chromium-rich foods, cherries, Vitamin C rich foods etc. </em
Try them and let us know the results. We recommend taking a doctor’s advice first before you consume these foods because what works for one might not work for another. And spiked sugar levels are dangerous! Enjoy a diabetic-free life!