When blood sugar is not controlled, it can easily become elevated. If it is elevated consistently, diabetes may develop. There are lifestyle changes you can make to help you control your blood sugar levels. Moderate exercise, along with a healthy diet, are the first steps to take. Plan healthy menus and try adding a few foods that are known to help regulate insulin levels.
Fiber Foods
Eating foods high in fiber is one of the best ways to control blood sugar levels. There are 2 types of fiber: soluble and insoluble. Insoluble fiber, such as the skin of apples and grapes, does not digest and moves food quickly through the digestive tract. Soluble fiber absorbs water, and develops a gel like consistency during digestion. According to the University of Maryland Medical Center, this slows the rate at which food is digested, and how fast sugars are absorbed into the bloodstream. A lower rate of sugar absorption helps control the body's blood sugar levels. Examples of soluble fiber foods are oatmeal, applesauce or apple pulp, rice bran, oat bran, peas, barley, beans, psyllium husks, flax seed, strawberries and citrus fruit.
Garlic
Garlic is an excellent food choice to aid in the control of blood sugar. A study in the November 2007 issue of "Molecular Nutrition and Food Research" states that garlic plays a role in preventing the progression of diabetes because of its ability to protect the body from inflammation and to stop sugar from binding to proteins (antiglycative.) Garlic has even been found to be more effective than some leading medications in the control of blood sugar. According to a report in the November 2006 issue of "Phytomedicine," research shows that an extract of garlic significantly reduces blood sugar, while naturally increasing the body's insulin levels. It was found to be more effective at controlling diabetes than glibenclamide, a diabetes medication. Other members of the garlic or allum, family such as onions, shallots and leeks, also help control blood sugar.
Cinnamon
Adding cinnamon to your diet can also help control your blood sugar. The May 2006 issue of the "European Journal of Clinical Investigation" finds that cinnamon or cinnamon extract has the effect of reducing blood sugar in patients that have found it difficult to control their blood sugar.
Green Tea
Green Tea contains a compound called epigallocatechin-3-gallate, better known as EGCG. EGCG has been found by researchers with the Hammer Institute for Health Sciences, in North Carolina, to prevent the conversion of non-carbohydrate compounds, for example amino acids and fats, into sugar in the liver. A report published in the August 2007 issue of the "Journal of the American College of Nutrition" states that green tea should be considered as a food that is useful for maintaining metabolic health. If metabolic health is not maintained, it can lead to the development of diabetes, as well as heart disease.
