For people who are or have been suffering from Prediabetes, Diabetes Mellitus or any other such chronic medical condition that affects blood sugar level, diet is obviously a major part of maintaining a healthy and normal blood sugar level.
This does not mean that a person’s diet or food choices are the only factors for his medical condition there are many other factors like genetics, body weight, stress and physical activities.
These factors too contribute a lot in maintaining a proper balance in the blood sugar level following a proper and healthy diet of foods, beverages and roughage.
Food can control and optimize sugar levels
There are certain types of foods consuming which can raise or cause unnecessary fluctuations in the blood sugar level of a person’s body like food items high in sugar and refined carbs.
On the other hand, there are food items and beverages which can help in controlling and optimizing blood sugar level while promoting overall health as well.
When it comes to fruits most people think that fruits are a natural source of sugar and hence, it might trigger their diabetic condition. But what they don’t know is that there are certain fruits that won’t raise your blood sugar. Let’s see which four fruits won’t add to your blood sugar –
Berries – Numerous studies have linked berry intake with improved blood sugar control. Berries are loaded with fiber, vitamins, minerals, and antioxidants, and they make an excellent choice for people with blood sugar management issues.
A 2019 study found that eating 2 cups (250 grams) of red raspberries with a high carb meal significantly reduced post-meal insulin and blood sugar in adults with prediabetes, compared with a control group.
In addition to raspberries, studies have shown that strawberries, blueberries, and blackberries may benefit blood sugar management by enhancing insulin sensitivity and improving glucose clearance from the blood.
Avocados – In addition to being creamy and delicious, avocados may offer significant benefits for blood sugar regulation. They’re rich in healthy fats, fiber, vitamins, and minerals, and adding them to meals has been shown to improve blood sugar levels.
Numerous studies have found that avocados may help reduce blood sugar levels and protect against the development of metabolic syndrome, which is a cluster of conditions, including high blood pressure and high blood sugar that increases chronic disease risk.
However, keep in mind that many studies that have investigated the effects of avocado intake on blood sugar levels were funded by the Hass Avocado Board, which could have influenced aspects of the studies.
Citrus fruits – Although many citrus fruits are sweet, research shows that they may help reduce blood sugar levels. Citrus fruits are considered low glycemic fruits because they don’t affect blood sugar as much as other types of fruits like watermelon and pineapple.
Citrus fruits like oranges and grapefruit are packed with fiber and contain plant compounds like naringenin, a polyphenol that has powerful anti-diabetic properties. Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against the development of diabetes.
Apples – Apples do contain sugar, but much of the sugar found in apples is fructose. When fructose is consumed in a whole fruit, it has very little effect on blood sugar levels. Also, the fiber in apples slows down the digestion and absorption of sugar.
This means sugar enters the bloodstream slowly and doesn’t rapidly raise blood sugar levels. Moreover, polyphenols, which are plant compounds found in apples, also may slow down the digestion of carbs and lower blood sugar levels.
Apples score relatively low on both the glycemic index (GI) and the glycemic load (GL) scales, meaning that they should cause a minimal rise in blood sugar levels.