Diabetes has become an increasingly common problem over the past few decades. Almost everybody knows somebody has been diagnosed with this condition. Despite the fact that diabetes is so well known, very few people are familiar with prediabetes.

Fortunately if someone has prediabetes but has not yet developed type 2 diabetes, their prediabetes can be reversed with proper diet and lifestyle changes. Living a healthier lifestyle can make a world of difference in preventing you from developing type 2 diabetes.

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Managing your blood sugar levels will not only reduce your risk of developing type 2 diabetes, but it will also bring a lot of other benefits to your everyday health. It will lower your risk of heart disease, inflammation and kidney disease.

We have put together a list of foods that have a low Glycemic Index. These foods will help improve your overall health and reduce your blood sugar levels. Let’s take a look at these foods.

Flax and Chia Seeds

Flax and Chia seeds should be an important part of your kitchen as they are great for health. Those who are suffering from high blood sugar levels are advised to start eating these seeds on a regular basis. These seeds can help control the sugar in your bloodstream because they high in insoluble fibers. A study shows that chia seeds can ultimately reduce the risk of heart disease as they can reduce blood pressure, control blood glucose and lower C-reactive protein. Chia seeds have the Glycemic Index of only one so they can control blood sugar more effectively.

Flax seeds can control the amount of glucose in the blood because they are high in magnesium.

Whole Grains

We likely already know that buying whole-grains when shopping for pasta and bread is better because refined grains are loaded with sugar. As a result, refined grains will spike blood sugars levels much more than whole grains. Whole grains have another added benefit in that they can slow down the digestion process. As a result, the blood sugar levels remain under control and the need for glucose regulation is reduced.

If your body is facing problems with high blood sugar levels then it’s best you switch from refined grains to whole grains. Not only do whole grains contain antioxidants and anti-inflammatory nutrients, but they are a great source of phytochemicals and fiber.

Garlic

Garlic has a proven ability to lower blood sugar and it can improve your health in many other ways. Garlic can reduce the risk of diabetes because it contains sulfur compounds. Moreover, it can reduce triglycerides and LDL cholesterol in diabetes patients. Healthline recently published a report describing the benefits of garlic for controlling blood sugar levels. The report described that garlic has a low GI ranking which means it won’t cause blood sugar levels to spike after eating it.

Leafy Greens

Everybody knows the amazing benefits of leafy greens like turnip greens, lettuce, spinach, kale, Swiss chard and collards. The reason why these food items are highly recommended is that they contain high amounts of antioxidants, vitamin A and fiber. These elements are useful for diabetes patients who are struggling with reducing blood sugar levels.

All fruits and vegetables have their own unique advantages but leafy greens are very effective for reducing blood sugar. A study shows that the risk of type 2 diabetes can be reduced by 14% if you start using 1.35 servings of leafy green vegetables every day.

Cacao

Cacao is a bean-like seed that is used in the production of cocoa butter, chocolate spreads or chocolate. Please don’t take this to mean you can start eating chocolate as that certainly won’t help with reducing your blood sugar. In fact, it will increase blood sugar significantly.

If we eliminate the additives and sugars from chocolate it becomes very bitter tasting. That bitter taste is the result of Cacao seeds.

The reason why cacao seeds are considered to be good for reducing sugar levels is that they are high in antioxidants. They can also activate the key proteins in your blood that regulate glucose production. Even if you already have diabetes, you can start using this food item to control your blood sugar.

Apples

Apples can make you feel full for longer because they are high in fiber and low in calories. The best part is that the apples can help with monitoring blood sugar levels. A study shows that apples can reduce the risk of thrombotic stroke significantly. So, you can stay safe from heart disease and diabetes if you start eating apples regularly.

You may consider eating berries, leafy greens, tomatoes and onions if you don’t like apples.

Avocado

Avocados can help regulate blood sugar because they contain monounsaturated fatty acids and polyunsaturated fatty acids. Avocados can reduce blood sugar because they have the ability to slow down digestion. The production of glucose in your body can also be regulated by avocados. It means you’d be able to maintain your blood sugar levels in the long run without any unnecessary spikes.

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