We all know that our body works tirelessly to keep blood sugar levels in check. But when we indulge in a brownie or pasta, our pancreas swings into action and releases insulin to control the sugar. Overeating sugar or carbs can make our blood thicker – a problem you should definitely avoid. This sugar rush often leads to a drop in your blood sugar, leaving you craving food and feeling sluggish. Over time, these fluctuations can lead to serious health problems, including heart, kidney or nerve problems. That’s why keeping blood sugar levels stable is crucial for overall health. The good news? Small changes in diet can make a big impact.
If you are worried about the spike in sugar levels after eating, you are in the right place! Keep reading to know about three foods that can help you control the spike in sugar levels.
Also read: Why are diabetics at higher risk for heart disease?
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Here are three foods that help control sugar spikes
Ayurvedic health coach Dr Dimple Jangda lists three foods that can help reduce sugar levels and pre-diabetic symptoms.
1. Lemon
Lemon is a staple in Indian kitchens, and it can do wonders if you are trying to control sugar levels. Rich in vitamin C and having a low glycemic index, lemon is a great addition to your diet. According to Dr Jangda, the fibre in lemon slows down the digestion of carbohydrates, which in turn slows down the release of glucose into your bloodstream. This can help prevent sudden sugar spikes after meals. A simple way to incorporate lemon into your diet is to drink a glass of lemon water before or after meals.
2. Blackberry/Black Plum
Blackberries or black plums, known as kala jamun in India, are rich in bioactive compounds that improve insulin sensitivity, making them essential for managing blood sugar levels. With their low glycemic index, these berries slowly release glucose into the bloodstream, helping to prevent sugar levels from rising. To keep your blood sugar levels in check, try incorporating blackberries or black plums into your diet—perhaps with a pinch of salt to enhance the taste.
3. Cinnamon
Cinnamon is a common spice found in Indian kitchens, but did you know that it can also help control blood sugar levels? Dr. Jangda explained that cinnamon contains a compound that mimics insulin, helping your body use glucose more effectively and help lower blood sugar levels. Drinking a glass of water with a pinch of cinnamon before meals can help stabilize glucose levels. You can sprinkle cinnamon on fruits or add it to your morning oatmeal to enhance the taste and keep your blood sugar under control.
5 Tips to Manage Blood Sugar Levels Naturally
Now that you know which foods can prevent sudden spikes in blood sugar, here are some additional tips to keep your levels balanced naturally:
1. Start your day with a nutritious breakfast
Controlling blood sugar levels starts with a nutritious breakfast. A healthy morning meal can regulate your metabolism and help keep your blood sugar under control.
2. Add protein and fiber to your diet
A balanced breakfast should include carbohydrates, fibre, protein and essential vitamins and minerals. While some people avoid carbohydrates and proteins, thinking they will spike blood sugar, it’s all about moderation. Opt for whole grains, cereal fibres, protein and healthy fats in controlled amounts.
3. Do not eat sweet food in the morning
It’s common to reach for packaged fruit juices or sweetened cereals early in the morning, but these contain sugar and can cause a rapid spike in blood sugar levels. Try to avoid these.
4. Reduce caffeine consumption
If you want to control blood sugar levels, reduce your morning coffee intake. Regularly consuming high amounts of caffeine can reduce insulin sensitivity, especially in people with type 2 diabetes. It can also cause dehydration.
5. Stay hydrated
It’s very important to drink enough water every day. Staying hydrated not only helps your body function well, but it also helps control fluctuations in your blood sugar levels, preventing potential damage to your kidneys, nerves, and cardiovascular system.
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Also read: Diabetes Diet: 5 Whole Grain Desi Flat Bread Recipes For Diabetics