High blood sugar can be life-threatening for diabetics and cause complications that include cardiovascular disease, high blood pressure, stroke, nerve damage, kidney disease, blindness, hearing loss and amputations. When your blood sugar is high, you can lower it by increasing your insulin levels through medication. The glycemic index measures how foods containing carbohydrates raise blood sugar. Eating low glycemic foods that slow down the absorption of sugar can help you control your blood sugar. Consult your doctor about your diet.
Peanuts
Peanuts are a legume and among the foods with the lowest glycemic index, a measurement of how slowly or quickly your body digests and absorbs sugars from foods into your blood. Eating peanuts may help you not only control your blood sugar, but also reduce your risk of cardiovascular disease. Research by scientists at the Marmara University in Istanbul, Turkey and published in "Phytotherapy Research" in 2008 found that diabetic rats who ate peanuts had significantly higher levels of HDL cholesterol, the good cholesterol and A1, a measurement of blood sugar, compared with diabetic rats who did not eat peanuts. The research concludes that peanut consumption may have a protective effect against cardiovascular complications of diabetes. When eating peanuts, it is important that you eat unsalted peanuts because salt can increase your sodium levels and blood pressure and elevate your risk of stroke.
Soy Foods
Soy nuts, soy ice cream and soy yogurt are healthy snack foods made from soybeans, a legume with a low glycemic index. Soybeans are a source of complete protein as they contain all the essential amino acids your body cannot produce. They also healthy fats, calcium and isoflavones, which are antioxidants. Eating snack foods made from soy may reduce your cholesterol and risk of heart disease, osteoporosis and cancer. Research by scientists at Newcastle University in Tyne, England and published in "Diabetes Care" in 2010 found that consuming a high-protein pre-breakfast snack with soy-yogurt results in almost a 40 percent reduction of blood sugar after breakfast in type 2 diabetics.
Soups
Snacking on soups with a low glycemic index can help lower your blood sugar. Soups like split pea, lentil and vegetable barley made with carrots are particularly beneficial. Peas and lentils are legumes that contain soluble fiber, an indigestible substance that slows down the absorption of sugar from foods and enable you to control your blood sugar. Barley is a grain that has a low glycemic index. Vegetables, such as carrots, also have a low glycemic index and contain vitamins, minerals and fiber to increase your intake of micronutrients.
Low Fat Yogurt
Low fat peach, pear and apple yogurts are healthy snacks to eat between meals. Low-fat yogurt is a low glycemic food made from cow's milk, which contains protein and calcium to help you maintain strong bones. Peaches, pears and apples are low glycemic fruits that contain vitamins, minerals, antioxidants and soluble fiber. Increasing your intake of soluble fiber can help control your blood sugar because fiber slows the absorption of sugar from food into your blood.
References
- American Diabetes Association; Complications; 2010
- American Diabetes Association; Living with Diabetes; 2010
- Linus Pauling Institute at Oregon State University; Glycemic Index and Glycemic Load; 2010
- University of Wisconsin Hospitals and Clinics Center for Integrative Medicine; Glycemic Index; 2010
- "Phytotherapy Research"; Peanut (Arachis Hypogaea) Consumption Improves Glutathione and Hdl-Cholesterol Levels in Experimental Diabetes; Ebru Emekli-Alturfan, et al.; Feb 2008
- Centers For Disease Control and Prevention; Sodium: The Facts; 2010
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