10 healthy foods and drinks that help                      manage blood sugar

It can be difficult to determine which foods and drinks are the healthiest options if you have prediabetes or diabetes. However, Dr Ganesh Kadhe, assistant director, Abbott Nutrition Medical and Scientific Affairs, has compiled a list of ten tips to help you keep your numbers in check.

1. Beans 

     Low glycemic index foods include lentils, kidney beans, black beans, and chickpea beans. It implies that their carbohydrates are released gradually, making blood sugar rises less likely. They're so good that eating a cup of beans every day for three months as part of a low-glycemic diet reduced (haemoglobin A1c) HbA1c levels by half a percentage point, according to a recent study.

Give it a shot: From time to time, replace your regular dal with rajma in your next dinner.

2. Apples  

You might think that fruits have no place in a diabetic diet, however apples are also low in glycemic index. One strategy to control blood sugar levels is to eat foods with a low or medium glycemic index. Apples are abundant in fibre, vitamin C, and are fat-free, so eating one every day has significant advantages. Not to mention a convenient and portable snack.

Toss an apple in your lunch pack or snack on one in between meals. When you're craving something toasty, try baking them with a dash of cinnamon.

3. Almonds

Magnesium is abundant in these crunchy nuts, and it may help your body utilise its own insulin more effectively. To get your daily dose of this blood sugar-balancing mineral, try include more almonds in your diet.

Pack 30g quantities of almonds into single-serve containers for healthful on-the-go eating.

4. Spinach

This leafy green vegetable has only 21 calories per cooked cup and is high in magnesium and fibre, all of which are beneficial to blood sugar levels. You may also eat spinach raw, sautéed with olive oil, in your favourite palak paneer, or blended, making it a versatile option!

Give it a shot: Add a handful of baby spinach to your next smoothie or use it in salads instead of lettuce.

5. Chia seeds

You may have heard that decreasing or controlling weight is one of the most effective ways to lower blood sugar. Chia seeds can assist you with this. People with diabetes who added around an ounce of chia seeds to a calorie-controlled diet for six months lost four pounds and an inch and a half off their waistlines, according to one study. Apart from being high in fibre, these little jewels are also high in protein and contain 18% of your daily calcium requirement.

Give it a shot: Combine a quarter cup of chia seeds, one cup of low-fat or fat-free milk, and one-half cup of diced fruit in a blender. Refrigerate overnight and eat the next morning for breakfast.

6. Include a diabetes-specific recipe.

A diabetes-specific formula should be added to your meal plan in addition to lifestyle changes and regular exercise. To help manage the continuous flow of glucose, look for a mix that has unique nutrients such as complex carbs, vitamins, and anti-oxidants. In order to keep blood glucose and weight under control, the formula should be used as a partial meal replacement in one of your adjusted meals for breakfast, lunch, or dinner.

Give it a shot: Keep a serving of the formula in your shaker (to be consumed with water) so you'll always have a healthy snack on hand, no matter how hectic your schedule is.

7. Blueberries

Another fruit choice is blueberries, which have a lot of data supporting their health advantages. Blueberries contain chemicals that have been demonstrated to help lower heart disease risk and enhance insulin sensitivity. In one study, consuming the equivalent of around 2 cups of blueberries every day enhanced insulin sensitivity in obese adults with insulin resistance. They're also high in fibre, as well as other minerals like vitamin C and antioxidants.

Give it a shot: Spoon half a cup of fresh blueberries (or defrosted, frozen blueberries) over plain, unsweetened yoghurt. Alternatively, a cup of blueberries can be added to your smoothie.

8. Oatmeal 

Oatmeal is excellent for more than just your heart. It can also help with blood sugar levels. Steel-cut and rolled oats, like apples, have a low glycemic index. Keep in mind that, while steel-cut and rolled oats are excellent choices, highly processed instant and quick oats have a higher glycemic index, making them less blood sugar friendly.

Give it a shot: Enjoy a hearty, hot breakfast with steel or rolled oats cooked oatmeal with masala for a savoury option and blueberries for a sweet alternative.

 9. Turmeric (Haldi)

Curcumin, a chemical found in this golden spice, may help maintain your pancreas healthy and prevent prediabetes from progressing to Type 2 diabetes.

Try it: Include turmeric in your regular cooking and make sure you get your daily turmeric dose.

10. Chamomile Tea 

Chamomile tea has been used for a long time to treat a range of diseases. It has antioxidant and anticancer qualities, according to existing studies, and it may also help you regulate your blood sugar levels, according to a new study. Participants in the study exhibited a drop in blood sugar levels, insulin, and insulin resistance after drinking one cup of chamomile tea three times per day for six weeks.

Give it a shot: A freshly prepared cup of chamomile tea can take the place of an after-dinner cocktail. For added flavour and vitamin C, try adding a piece of lemon.