Snacks to Stabilise Your Sugar Level

By in Diabetes & Endocrinology

Nov 16, 2022

10 Snacks to Stabilise Your Sugar Level

Diet plays a crucial role in stabilising blood sugar levels. Though some foods, such as those high in added sugar and refined carbohydrates, can cause blood sugar fluctuations, many others can improve glucose control while also boosting well-being. Hence, today we will enlist the top 10 foods that are beneficial for diabetic people.

Snack to Stabilise Your Sugar Level

• Broccoli Sprouts

Raw broccoli sprouts are a major source of glucosinolates like glucoraphanin. They have shown positive results in reducing blood sugar levels and promoting insulin levels. 

Many studies have shown that sulforaphane-rich broccoli extract has anti-diabetic effects that help enhance insulin sensitivity and reduce blood sugar levels & markers of oxidative stress. In addition, eating cruciferous vegetables has been linked to lowering the risk of type 2 diabetes. 

Apart from eating raw broccoli sprouts, you can boil them and add an active source of myrosinase to spice up the taste.

• Sea Foods

Seafood such as fish (shellfish or salmon) has a high content of protein, vitamins, minerals, antioxidants, and healthy fats, which helps regulate blood sugar levels. 

Protein is essential for maintaining glucose in the blood, as it helps slow digestion and eliminates the risk of a spike in blood sugar after a meal. It also prevents overeating in addition to fat loss.

• Flax Seeds

Flax seeds are known for lots of health benefits. One of the health benefits that flax seeds provide is controlling blood sugar. People with Type-2 diabetes can consume 30 grams of flax seeds to reduce their blood sugar level. Reduction of HbA1c (blood sugar) is seen with daily consumption of flax seeds with yoghurt. 

• Nuts

Eating almonds and peanuts as a part of a carb diet helps to regulate blood sugar levels. Consuming 56 grams of peanuts or almonds also reduces the post and fasting blood sugar levels. 

• Pumpkin Seeds

The bright-coloured vegetable contains all the nutrition, fibre, and antioxidants. Pumpkins and their seeds are considered the best remedy for diabetes. The content of carbs in pumpkin called polysaccharides is excellent for regulating blood sugar levels. Also, fats and protein content make them an excellent choice for people with blood sugar.  

• Chia Seeds

According to a study in 2020, chia seed is seen to reduce blood sugar levels and insulin sensitivity. Hence, it could potentially reduce disease risk and control diabetes. Around 25 gms of chia seeds are said to help people with diabetes. 

• Avocados

The creamy and delicious avocados are rich in healthy fats, protein, fibre, vitamins, and minerals. Hence, it shows a significant improvement in controlling blood sugar and insulin sensitivity. They also help protect against metabolic syndrome, a cluster of conditions that include high blood pressure and blood sugar. 

• Citrus Fruits

Citrus fruits like oranges and grapefruits are full of fibre and plant compounds such as naringenin. It is a polyphenol that has anti-diabetic properties. They are sweet, but it does not affect the blood sugar level. Hence, it is considered a low-glycemic fruit. Eating citrus fruit can improve your insulin level and reduce your HbA1c and the risk of diabetes. 

• Eggs

Eggs provide a concentrated source of protein, vitamins, healthy fats, minerals, antioxidants, etc. According to studies, these are very effective in controlling blood sugar. Eating one large egg can significantly reduce the blood sugar level. 

• Apples

Apples contain soluble fibre and plant compounds such as quercetin, chlorogenic acid, and gallic acid, which may help lower blood sugar and defend against hyperglycemia. It also lowers the risk of getting diabetes. 

What Food is Best to Avoid?

According to a study, people who want to maintain their blood sugar must avoid the following foods, as they can cause insulin and blood sugar to spike:

• Honey and maple syrup
• White rice, pasta, or bread
• Sweetened yoghourt
• Flavoured or sweetened drinks such as coffee or tea
• Cereals such as oatmeal, barley, millet, etc., with added sugar
• Processed and baked foods 
• Soft or hard drinks
• Candybar and sauces/condiments

What are the Benefits of Stable Insulin and Blood Sugar?

Maintaining blood sugar level can have the following benefits:

• Reduce Fatigue
• Improved Mood
• Improve Brain Health
• Maintain Blood Vessel Health

Effective diabetes management can help eliminate severe complications such as:

• Nerve Damage
• Slower Healing of Wound
• Vision Loss and Blindness
• Recurrent Infections
• Cardiovascular Disease

Conclusion

It is very important to follow a strict diet to keep your blood sugar level in check. Even if you want to lower the risk of having diabetes or prediabetes, following a proper diet would help. 

Also, it is important to consult your doctor before taking any food or planning a diet for yourself.