Hyperglycemia, or high blood sugar, is a condition marked by an excessive amount of glucose in the blood.
Although it can happen to people without diabetes in some situations, it is frequently linked to diabetes mellitus. If not adequately controlled, high blood sugar levels can affect the body in both the short and long terms.
Short-term and Long-term Effects of Diabetes:
Problems such as increased thirst, frequent urination, blurred vision, and increased inflammation and infections are just a few of the short-term symptoms of high blood sugar. Whereas long-term effects can cause serious health effects.
These issues include damage to blood vessels that can result in heart disease, stroke, kidney disease, nerve damage, (retinopathy), and slowed wound healing.
How to manage blood sugar levels?
Blood sugar control is vitally dependent on lifestyle factors like stress management, getting enough sleep, and weight management. Managing blood sugar levels is extremely crucial to lead a healthy life.
However, it is only possible with changes in lifestyle and, in some situations, medicines are necessary to manage high blood sugar levels.
One must keep a regular check on the blood sugar levels. It is important to follow a nutritious diet with regular exercise.
Why is following a healthy diet important to regulate blood sugar levels?
Having a balanced diet that involves eating a lot of whole grains, lean meats, fruits, vegetables, and healthy fats, helps manage blood sugar.
It is also important to limit the intake of processed and sugary food items as they directly raise blood sugar levels.
Consuming carbs in the form of white flour is super unhealthy and should be avoided. By limiting the intake of carbs, you can control your blood sugar levels.
The intake of carbohydrates should also be limited as they help increase the levels of sugar in your body during digestion.
An ideal diet not only offers the minerals and energy needed for physical and mental well-being but will also result in stable blood sugar levels and will lessen the likelihood of exhaustion, mood swings, and energy changes that are frequently brought on by blood sugar abnormalities.
How can vegetables help lower blood sugar levels?
It is highly recommended to include a range of colorful veggies in your meals and snacks to maximize the blood sugar-lowering effects of vegetables.
Vegetables can help reduce blood sugar levels effectively as they are loaded with powerful nutrients.
Let us take a look at how they can help manage blood sugar.
They are low in carbohydrates: The majority of non-starchy vegetables have a low carbohydrate content, including leafy greens, broccoli, cauliflower, bell peppers, and zucchini. By reducing spikes, a variety of non-starchy veggies can help you manage your blood sugar.
Rich in fiber: Vegetables have an abundance of dietary fiber, that helps in controlling blood sugar balance. Fiber leads to a slow breakdown and absorption of carbohydrates, causing blood sugar levels to rise more gradually.
Loaded with nutrients: The veggies include most of the vital vitamins, minerals that help enhance general health. They also contribute to a balanced and nutritious diet which can indirectly help with blood sugar control and prevent complications from diabetes.
High anti-inflammatory properties: Vegetables include a lot of antioxidants and phytochemicals, which give anti-inflammatory benefits. Regular consumption of veggies will lead to an improvement in blood sugar management by preventing body inflammation.
- High water content: To maintain healthy blood circulation and the effective transit of glucose throughout the body, it is crucial to stay hydrated. A few veggies such as cucumbers, lettuce, and celery are a few veggies with a high water content that help keep you hydrated.
Vegetables that lower blood sugar:
Leafy Greens: Leafy greens are low in carbs and high in fiber. Some of these superfoods are spinach, kale, collard greens, and Swiss chard. They offer important minerals and antioxidants while having little effect on blood sugar levels.
Broccoli: Broccoli is a cruciferous vegetable loaded with high fiber content and few carbs. It contains a substance called sulforaphane, which lessens insulin resistance and helps with blood sugar regulation.
Cauliflower: Cauliflower can be used as a low-carb substitute for mashed potatoes or rice. It is a versatile vegetable high in fiber and chemicals that help control blood sugar levels.
Bell peppers: The red, yellow, and orange bell peppers not only add color to your diet but also help lower blood sugar levels as they are packed with antioxidants and vitamins. These are also low in carbohydrates.
Beans: Adding green beans to your diet will provide you with a good source of fiber and maintain a low glycemic index.
Asparagus: Asparagus is home to nutrients and has a lot of fiber in it. It is a good option for blood sugar regulation as it is low in calories and carbohydrates.
Brussels sprouts: Brussel sprouts are known to have a low glycemic index. They can easily help blood sugar regulation. These are loaded with fiber, minerals, and vitamins.
Cabbage: It is simple yet super effective as it is low in carbohydrates and high in fiber. Plus, it is a low-calorie vegetable that can be included in weight management plans.
Bitter melon: Bitter melon contain an active compound called charantin, vicine, and polypeptide-p that are known to reduce blood sugar levels. These compounds help increase insulin sensitivity and stimulate the uptake of glucose into cells. Besides, it also helps secrete insulin from the pancreas.
Bottle Gourd: It has potential benefits for diabetes management as it is low in carbohydrates and has a high water content which, in turn, helps reduce blood sugar levels and control them. Apart from this, it is also rich in fiber and low in calories that help manage your weight.
Mushrooms: Mushrooms can contribute a lot to diabetes management as they are low in carbohydrates and calories and are rich in fiber. These simply help control high glucose levels in the body and enhance insulin sensitivity. Mushrooms are also rich in nutrients and have a low glycemic index.
Peas: They are rich in fiber and are a great source of vitamins and protein, they also have a low glycemic index.
Carrots: Carrots are loaded with antioxidants and nutrients. These are high in fiber which helps regulate sugar levels in the body.
- And many more!
Including vegetables in your daily diet is one of the most important parts of managing blood sugar levels. Vegetables are rich in fiber and are loaded with nutrients and foods that help lower blood sugar levels.
However, it is extremely crucial to keep a regular check on your blood sugar levels and take recommendations from your physician for safety.
Apart from eating these recommended veggies, it is also advised to follow a workout plan in order to remain fit and healthy.