Monitoring your blood sugar level is imperative for diabetics, as well as those at risk of diabetes. Diabetes is a chronic disease in which you have an excess of glucose in the blood. Common symptoms include increased thirst, extreme hunger, frequent urination, infections and blurred vision according to MayoClinic.com. If left untreated, diabetics can develop cardiovascular disease, nerve, kidney, eye and foot damage, bone and joint problems, and skin and mouth conditions. Eating certain foods can help keep blood sugar levels down to a healthy level.
Fiber-Rich Foods
Eating foods high in fiber can help diabetics or pre-diabetics to control and lessen blood sugar levels. Alan Pressman and Sheila Buff say in the book "The Complete's Idiot's Guide to Vitamins and Minerals" that consuming up to 50 g of dietary fiber a day can help slow the digestion carbohydrates, and therefore sugars, to keep glucose levels low. Pressman and Buff recommend eating a diet of at least 8 g soluble fiber and 16 g insoluble fiber. Fiber-rich foods include whole grains like wheat, bran, oats and barley, commonly found in cereals and oatmeal.
Dark Green Leafy Vegetables
Vegetables are naturally low in fat, sugar and calories. Saturated fats, for example, are responsible for increasing insulin resistance, which is detrimental to diabetics. Dark green leafy vegetables are particularly nutritive in that they provide an ample amount of fiber, vitamins A, C and K, magnesium, potassium and folate, according to the Center for Young Women's Health. The cellulose that comprises the cell wall of vegetables is insoluble and quickly moves through the digestive tract, encouraging regular bowel movements. The low-fat, low-sugar and low-calorie benefits ensure blood sugar levels are low, while providing essential nutrients. Dark green leafy vegetables include spinach, collard greens, arugula, romaine lettuce and chard.
Chicken Breast
Chicken breast is lean meat that is not only low in saturated fat, but also an excellent source of protein. Grilled chicken breast does not have any carbohydrates that can spike blood sugar levels. Instead, eating grilled chicken breast in lieu of breaded, fried and fatty meat varieties can help keep glucose levels down while providing a necessary nutrient for healthy living, according to Annette Natow, et al., in the book "The Diabetes Carbohydrate and Calorie Counter." For flavor, use fresh herbs like rosemary and dill to flavor your chicken breast to keep calories and fat at a minimum.
References
- MayoClinic.com: Diabetes Complications
- "The Complete Idiot's Guide to Vitamins and Minerals"; Alan Pressman and Sheila Buff; 2007
- The Center for Young Women's Health: Dark Green Leafy Vegetables
- "The Diabetes Carbohydrate and Calorie Counter"; Annette Natow, et al.; 2006
