Has the fear of diabetes turned you into a sugar-level calculator? Don’t we bring you the list of foods that lower blood sugar easily!
How is the blood sugar level affected?
Blood sugar level monitoring is important for people with diabetes to keep blood glucose levels in check and prevent prediabetes from becoming diabetes.
These levels spike or go down in response to diet, exercise, medications, pregnancy or other health problems like PCOS, or excess weight.
But the problem arises when your fasting glucose level, i.e. on an empty stomach in the morning, is too high or on a borderline regularly.
Normal blood sugar levels for adults
- For random testing, regardless of what and when you ate, the blood sugar level between 200 milligrams per deciliter (mg/dL) to 11.1 millimoles per litre (mmol/L) suggests that you have diabetes.
- After overnight fasting-
Sugar levels less than 100 mg/dL (5.6mmol/L) is normal.
100 to 125 mg/dL (5.6 to 6.9 mmol/L ) is considered as prediabetes.
126 mg/dL (7 mmol/L) or higher if you are diagnosed with diabetes.
Symptoms of high blood sugar levels
As per Ayurveda, the major signs of diabetes or high blood sugar levels are
- Polyuria (excessive urination)
- Urinary sweetness
- Excessive thirst
To help you identify similar symptoms, here is how you feel when your blood sugar is too high?
- Trouble concentrating
These symptoms can indicate a high glucose level in your blood.
If they persist for a long time do seek a doctor’s supervision or unmonitored high glucose levels can be dangerous to your health and can cause-
- Nerve damage
- Kidney failure
- Brain stroke
Hyperglycemia, inadequate insulin, causes damage to organs and leads to slow healing of cuts and wounds.
List of foods that lower blood sugar
High blood sugar levels can be dealt with by making a few diets and lifestyle modifications.
Along with a dosha balancing diet, Ayurvedic foods and herbs that help in bringing glucose levels down and preventing diabetes are-
1. Indian gooseberry or amla
Amla is the storehouse of Vitamin C, antioxidants, iron, calcium. It helps in boosting metabolism and overall health.
Studies show that regular consumption of amla decreases blood glucose levels and prevents risks of prediabetes from turning into diabetes.
2. Fenugreek or methi
Methi improves insulin activity and keeps blood sugar in check. It slows down the digestion and absorption of carbohydrates.
This makes it beneficial in treating people with diabetes.
3. Bitter gourd or karela
As per Ayurveda, excess blood sweetness can be cured by countering it with bitter tastes and studies confirm that in the case of bitter gourd or bitter melon.
Karela is an amazing food that helps in bringing blood sugar significantly down.
4. Indian blackberry or Jamun
People with high blood sugar levels have to think twice before eating their favourite fruit.
In that case, Indian blackberries are the best fruit for lowering blood sugar.
In studies, pomegranate is found to help improve insulin sensitivity that helps keep normal sugar levels.
Pomegranate consumption also aids weight reduction and decreases the risk of type-2 diabetes.
To sum up
There are many symptoms and tests to know if your blood sugar levels are low, normal or high. Some foods are beneficial in controlling sugar levels and diminishing the risks of type-2 diabetes.
This list of foods that lower blood sugar is backed by research for their efficiency in maintaining blood glucose.
However, the severity of prediabetes may be different for each person, therefore, it is necessary to consult a doctor to avoid any major health issues.
For people, without diabetes, the blood sugar level goes back to normal after 1-2 hours of eating anything. For diabetic people, it takes some time because the sugar level spikes too high as there is not sufficient insulin present or they have insulin sensitivity.
That’s why it is recommended to eat foods that have a low glycemic index to prevent blood sugar rise.
To lower your blood sugar quickly is drinking water to flush out sugar or eating high protein foods like moong, nuts are one choice.
Eating green peas, apples, and barley is also helpful in utilizing blood sugar.
Methi and fenugreek are highly useful for high blood sugar. It slows down the digestion and digestion of carbohydrates in the body. Moreover, it increases insulin sensitivity for type-2 diabetes people.
Neem juice, barley water, karela juice and green tea, peppermint tea, vegetable juice, and protein shakes help people with prediabetes.
Avoid fruit smoothies, preserves juices, and artificially sweetened beverages.