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2023-10-10 
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Many are interested in looking for the right foods to keep blood sugar levels in the right range. Below, a report published by Zee News provides a list of 10 foods that do not lead to high blood sugar and how to incorporate them into the diet.
1. Dark leafy vegetables
It is rich in vitamins A, C and K as well as minerals such as iron and calcium. They are also low in carbohydrates and high in fiber, which helps control blood sugar. Cabbage can be mixed into a bean and whole vegetable salad or into soup. Spinach or arugula can add fresh flavor to savory sandwiches.
2. Spices
Some types of spices help lower blood sugar. Therefore, adding some to foods may help control blood sugar at meal times. Some hypoglycemic spices include cinnamon, turmeric, and ginger. Cinnamon can be added to oatmeal with fruit and nuts or you can simply drink ginger tea or turmeric tea.
3. Non-starchy vegetables
Non-starchy vegetables are high in fiber, low in carbohydrates and blood sugar friendly. Because they are not starchy and contain a lot of fiber, they will not cause a spike in blood sugar. Some examples of non-starchy vegetables are onions, mushrooms, zucchini, cauliflower, and celery. Some fried vegetables such as onions, garlic and cauliflower can be mixed into a pasta dish.
4. Low-sugar fruits
Low-glycemic fruits taste sweet without causing your blood sugar to spike. Most fruits naturally have a low glycemic index due to their fructose and fiber content. Examples include apples, pears, oranges, berries, and grapefruit.
5. Whole grains
Whole grains are known to be low on the glycemic index. Unlike processed and refined grains (such as white flour), whole grains are unrefined and therefore contain a portion of the grain germ and bran. These parts provide fiber, which helps slow the release of sugar into the bloodstream.
6. Healthy fats
Fats help slow digestion, delaying the absorption of carbohydrates into the blood. Adding healthy fats to meals helps you feel full longer and prevents high blood sugar. Some examples of healthy fats include olive oil, avocado, chia seeds, flax, sunflower, and pumpkin.
7. Protein sources
Protein, like fat, helps slow digestion, delaying the absorption of carbohydrates into the blood. Because protein takes longer to break down, it helps you feel full longer. The list of protein-rich foods includes quinoa, Beans, rice, soy products, eggs and dairy.
8. Unsweetened drinks
While it has become increasingly known that sugar-sweetened beverages are unhealthy, they are especially unhealthy for people trying to control their blood sugar. Unlike the natural sugars found in fruit, the sugar in sugar-sweetened beverages is refined sugar, which causes an immediate spike in blood sugar.
You can focus on drinking plenty of water as an alternative, and for fun flavors without the sugar, you can add fruit to water to make a refreshing, naturally sweetened drink.
9. Beans, peas and lentils
Legumes are nutrient-dense and have a low glycemic index, making them a great addition to diabetic diets. Common legumes include lentils, beans, peas, and chickpeas. Legumes are also high in fiber, which helps prevent high blood sugar because fiber slows the digestion of foods.
10. Nuts
Nuts are high in unsaturated fats, namely monounsaturated and polyunsaturated fats, which are generally considered healthy fats.
Research has shown that unsaturated fatty acids may play a role in blood sugar control by reducing insulin resistance. The list includes walnuts, almonds, pistachios, pecans and peanuts. Pair peanut butter with celery for a fresh, satisfying snack, or add walnuts or pecans to your oatmeal mix.
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