Eating a healthy diet is one approach to keep blood sugar under control. Foods and liquids that the body absorbs slowly are better because they don't induce blood sugar spikes and troughs.

1. 9 foods to help
balance blood
sugar levels

2. When a person has diabetes, their bodies either don't create enough insulin or
can't use it properly, causing glucoseto build up in the blood. High blood
glucoselevels can result in a variety of symptoms, ranging from tiredness to
heart disease.
Eating a healthy diet is one approach to keep blood sugar under control. Foods
and liquids that the body absorbs slowly arebetter because they don't induce
blood sugar spikes and troughs.
The glycaemic index (GI) is a scale that analyses how foods affect blood sugar
levels. People who want to keep their blood sugar under controlshould choose
foods with a low or medium GI score.
1. Whole wheat or pumpernickel bread
Many types of bread are heavy in carbohydrates, which causes blood sugar
levels to spike quickly. As a result, a great deal of bread should be avoided.
Pumpernickelbread and 100% stone-ground wholewheatbread, on the other
hand, have low GI scores of 55 or less on the GI scale.

3. Because the components are processed less, pumpernickeland stone-ground
whole wheat breads havelower GI scores than conventional whole wheat
bread.
The fibrous outer shells of grains and cereals are removed during processing.
Fiber aids in the stabilisation of blood sugar levels by slowing digestion.
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2. Fruits
Most fruits, with the exception of pineapples and melons, have a GI of 55 or
less.
This is due to the fact that most fruits include a lot of water and fibre to
balance out their naturally occurring sugar, fructose.

4. Fruits'GI scores, on the other hand, risewhen they ripen. Fruit juices have a
high GI becausethe fibrous skins and seeds are removed during the juicing
process.
According to a big 2013 study, persons who ateentire fruits, particularly
blueberries, grapes, and apples, had a decreased chance of acquiring type 2
diabetes.
Drinking fruitjuice, according to the study, increased the likelihood of
developing the disease.
3. Sweet potatoes and yams
Sweet potatoes and yams, on the other hand, havea low GI scoreand are
extremely healthy.
According to some studies, the flesh of the sweet potato has more fibre than
the skin, implying that the entire vegetable may be advantageous to diabetics.
The researchers also indicated that sweet potato eating may lower some
diabetes indicators, based on the findings of an animal study.

5. While there is no compelling proof that sweet potatoes can help individuals
stabilise or lower blood sugar levels, they are unquestionably a healthy,
nutritious food with a low GI score.
Sweet potatoes or yams can be used in place of potatoes in a number of
cuisines, fromfries to casseroles.
4. Oatmeal and oat bran
Oats have a GI scoreof 55 or lower, making them less likely to cause spikes and
dips in blood sugar levels.
Oats also contain B-glucans, which can do the following:
 reduce glucoseand insulin responses after meals
 improveinsulin sensitivity
 help maintain glycemic control

6.  reduce blood lipids (fats)
Doctors still recommend that people with diabetes limit their consumption of
oatmeal because1 cup contains roughly 28 grams of carbohydrates.
5. Most nuts
Nuts are very rich in dietary fiber and have GI scores of 55 or less.
Nuts also contain high levels of plant proteins, unsaturated fatty acids, and
other nutrients, including:
 antioxidant vitamins
 phytochemicals, such as flavonoids
 minerals, including magnesium and potassium
A 2014 systemic review concluded that eating nuts could benefit people with
diabetes.
Nuts with coatings or flavourings havehigher GI scores than plain nuts.

7. 6. Legumes
Legumes, such as beans, peas, chickpeas, and lentils, havevery low GI scores.
They are also a good sourceof nutrients that can help maintain healthy blood
sugar levels. These nutrients include:
 fiber
 complex carbohydrates
 protein
Avoid legume products that contain added sugars and simple starches, such as
those in syrups, sauces, or marinades. Theseadditions can significantly
increase a product’s GI score.
You Can Lower Blood Sugar While Eating
Sugar!

8. 7. Garlic
Garlic is a popular ingredient in traditional medicines for diabetes and a wide
variety of other conditions.
The compounds in garlic may help reduce blood sugar by improving insulin
sensitivity and secretion. People who took metformin and garlic saw a more
significant reduction in their fasting and post-meal blood sugar levels.
People can eat garlic raw, add it to salads, or useit in cooked meals.
8. Yogurt

9. Consuming plain yogurton a daily basis may help to lower the risk of type 2
diabetes.
According to the authors of a major meta-analysis published in 2014, yogurt
may be the only dairy productthat reduces the risk of having the disease.
Other dairy products do not appear to enhance a person's risk, according to
the researchers.
Why yogurtcan reduce the incidence of type 2 diabetes is still a mystery to
researchers.
Plain yogurt, on the other hand, is a low-GI meal. The GI scoreof most
unsweetened yogurts is 50 or less.
Sweetened or flavoured yogurts should beavoided if you'retrying to lower
your blood sugar levels because they often contain too much sugar. Greek
yogurtis a healthy alternative to regular yogurt.
9. Cold-water fish

10. Because fish and other meats do not include carbs, they do not havea GI
score.
Cold-water fish, on the other hand, may be more effective at managing or
preventing diabetes than other meats.
A five-year research from2014 contained data from 33,704 Norwegian
women. Researchers discovered that daily consumption of 75–100 grammes of
cod, saithe, haddock, or pollock lowered the incidence of type 2 diabetes.
However, the researchers couldn'tsay if the lower risk was due to eating the
fish or if other healthy living variables, such as exercise, could have influenced
the results.
Other ways to lower blood sugar levels
Eating a healthful, well-balanced diet is key. Additional blood sugar-lowering or
management techniques include:

11.  Drink plenty of clear liquids to remain hydrated.
 consistently exercise,
 eating modestquantities morefrequently,
 do not skip meals,
 stress managementor stress reduction,
 maintaining a healthy body weight or, if necessary, reducing weight.