If you are suffering from type 2 diabetes. So it is most important that you keep the sugar level in your blood under control. To keep it under control, it is very important to control carbohydrates in food. But it’s not just about the carbohydrate calories in a given food. It plays an important role in determining the glycemic index (GI) in your body. This ranking is based on how much it increases blood sugar levels compared to straight glucose. Whose GI is 100. According to the Mayo Clinic, low-GI foods have a score of 55 or less, while foods with a score of 70 and above are considered high-GI foods.
Keep yourself away from this type of food
Whereas GI tells how food affects the body. This is not the whole story. This is where glycemic load (GL) comes into play. GL is an equation that takes into account portion size of food as well as GI. The GL of a food is equal to its GI value divided by 100 multiplied by the total grams of carbohydrate.
What to eat to maintain sugar level?
Eat foods that contain healthy carbohydrates and high fiber. If you consume non-veg then you can consume fish. Because it contains good fat and omega-3 fatty acids. Which promotes healthy life with many types of chemical reactions inside the body.
Do not eat any food which increases the sugar level in the body during digestion. Because during digestion, sugar which includes both simple carbohydrates and starch i.e. complex carbohydrates increases in the body in the form of blood glucose. Which works to increase the sugar level.
Foods are best for you
Fresh fruits: These do not include those fruits which have high sugar level. Like, banana, sapota, ripe mango and mulberry etc. You can eat kiwi, seasonal fruits, pineapple, cherries and berries.
Vegetables: You should eat green vegetables and beans etc.
Whole grains: You should consume whole grains. Like eat sprouts, eat millet, eat black gram, roasted gram etc.
Drink Milk: You can drink milk. But do not add extra sugar in it because milk contains natural sugar.
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Dry Fruits: You must eat some dry fruits every day in limited quantity. Mainly almonds and walnuts. After soaking almonds in water overnight, peel them and eat them in the morning.
Avoid these foods
Do not consume smoothies, fruit shakes, cold drinks, canned food, packaged fries and chips etc. Because the level of sugar and salt in them is very high and it has a bad effect on your health.
Disclaimer: Some of the information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.
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