Fish With Omega-3 Fatty Acids  | Fruits and Berries  | Avocados  | Garlic  | 

Leafy Greens  | Chia Seeds  | Almonds and other Nuts  | Whole Grains  | 

Eggs  | Coffee  | Conclusion

Who’d dare to say no to those mouth-watering sweets? They look so amazing that we can’t even live without them. But we all know that these sweets aren’t good for our health. In fact, these sweets play the role of poison for diabetes or prediabetes patients.

Unfortunately,  there is no treatment for this health condition. But you can control your blood sugar levels by maintaining your diet. It’s considered to be the most effective way of controlling this disease.

So, you need to set your diet with proper care and attention. Glycemic Index Scoring has proved to be very helpful in choosing the most appropriate diet for diabetics. We’ve prepared a list of healthy food items you can eat without worrying about health issues.

So, without any further ado, let’s take a look at the 10 healthy and tasty meals that can control your blood sugar levels because of the low glycemic index.

Fish with Omega – 3 Fatty Acid

Omega-3 fatty acids play a vital role in decreasing the risk of developing diabetes while improving insulin sensitivity by boosting the level of a hormone called adiponectin. Moreover, the fish doesn’t affect the blood sugar levels because it’s high in protein. It means it can boost our body’s ability to repair itself.

The diabetics must consider eating mackerel, albacore tuna, salmon, halibut, and trout as they are a great source of omega-3 fatty acids.

Fruits and Berries

Although some fruits and berries can boost your blood sugar levels, there are several fruits and berries that aren’t harmful to diabetics. For instance, the sour cherries do not boost your blood sugar. In fact, they protect you against diabetes because they are rich in anthocyanin.

Grapefruits are also recommended for diabetics because they have a lower GI score compared to sour cherries. Although the blueberries and blackberries have a higher GI rating, you can eat them without fearing about blood sugar. They are highly recommended for people who have insulin resistance because they are high in fiber.

Avocados

Avocados have the ability to control the risk of developing metabolic syndrome because they contain fats like MUFAs and PUFAs. It means it has the ability to control the risk factors that lead to diabetes. Avocados can reduce inflammation while improving blood pressure and insulin sensitivity. The important thing about avocados is that they can increase the feelings of satiety.

Garlic

Garlic isn’t featured on the glycemic index and it’s free from carbohydrates. So, we can say it’s the best spice for diabetics. The garlic adds a unique taste and smell to the food because it contains allicin. Moreover, it can control fasting blood glucose. You won’t have to worry about your blood sugar if you use garlic in your food.

Leafy Greens

No matter what’s your health condition, the leafy greens bring you a lot of benefits. That’s why health experts often recommend using these vegetables. Collards, Swiss chard, kale, Lettuce, Spinach, and turnip greens contain critical nutrients like Vitamin A and Magnesium. And they are also rich in fiber. It means these vegetables have the ability to control blood sugar. You can ultimately reduce the risk of developing type 2 diabetes by 14% if you consider using these vegetables every day.

Chia Seeds

Chia seeds are a great source of omega-3 fatty acids, antioxidants, healthy fat, calcium, and lots of fiber. The chia seeds can lower the triglyceride levels and LDL cholesterol if you make them a part of your daily diet. You won’t have to worry about your blood sugar if you’re regularly consuming chia seeds.

Almonds and other Nuts

One of the best ways to control diabetes is you add a range of nuts and almonds into your daily diet. With regular consumption of almonds and nuts, you can keep your blood sugar levels under control. The glucose and insulin levels are significantly reduced when you eat 2 ounces of almonds every day. The nut boosts insulin sensitivity. Therefore, it’s considered to be an ideal option for prediabetes.

Whole Grains

Make sure that you avoid using refined grains because they lose their nutritional value during the process. Instead, you should consider using whole grains because they contain a lot of nutrients, fiber, and phytochemicals. However, the bread made of whole grains has a glycemic index score of 51. Therefore, you must use it moderately.

Eggs

People usually think that the eggs boost the bad cholesterol numbers but that’s not true. You’d be surprised to know that egg score 0 on the glycemic index and it’s really good for diabetics.

Coffee

Coffee can reduce the risk of type 2 diabetes by 10% no matter whether it’s caffeinated or decaffeinated. However, you must avoid adding tons of sugar and cream to your cup of coffee as it’s not good for your health.

Conclusion

We’ve added information about food items that have a lower GI score. But you can also consume other food items that score lower than 55 on GI. These food items can reduce the risk of developing diabetes while fighting prediabetes.

Make sure that you do not eliminate the carbs from your daily diet as they’re a great source of energy. The only reason we recommend low GI diets is that they can prevent extra sugar from floating in your bloodstream while fulfilling your daily needs of carb consumption.