People with prediabetes or diabetes need to be extremely careful with her eating habits. As such, sometimes it can get tricky to ascertain which foods and drinks make for the best choices. But worry not, here are 10 picks by Dr Ganesh Kadhe, associate director, nutrition medical and scientific affairs, Abbott, that will ensure that your blood sugar levels are always maintained.

Beans (of any kind)

Lentils, kidney, black or chickpea beans are low glycemic index foods. It means that their carbohydrates are gradually released, and hence they’re less likely to cause blood sugar spikes. They’re so beneficial that a recent study found that eating a daily cup of beans for three months as part of a low-glycemic diet lowered (hemoglobin A1c) HbA1c level by half a percentage point.

Apples

You might think there’s no room for fruits in a diabetic meal plan, but apples are also low glycemic. Aiming for foods that are low or medium on the glycemic index is one way to manage blood sugar levels. Eating an apple a day has its benefits – they are high in fibre, vitamin C and fat-free! Not to mention a portable and easy snack option.

Almonds

These crunchy nuts are rich in magnesium, a mineral that helps the body use its own insulin more effectively. Try adding more almonds into your diet to have your daily dose of this blood sugar-balancing mineral. Plus, almonds are high in monounsaturated fatty acids, protein, and fibre, which makes them a great way to help manage blood glucose levels.

Spinach

This leafy green vegetable has just 21 calories per cooked cup and is filled with blood sugar-friendly magnesium and fibre. Additionally, you can enjoy spinach raw, sautéed with olive oil, in your favourite palak paneer or even blended, making it a versatile choice!

Chia seeds

Losing or managing weight is one of the best things you can do to improve your blood sugar. Chia seeds can help with that. In one study, people with diabetes who added about an ounce of chia seeds to a calorie-controlled diet for six months shed four pounds and trimmed an inch-and-a-half from their waistlines. Aside from being packed with fibre, these gems also contain protein and provide 18 per cent of your recommended daily intake of calcium.

Blueberries

Blueberries contain compounds that have been shown to help reduce the risk of heart disease and improve how the body uses insulin. One study showed that eating the equivalent of about 2 cups of blueberries daily improved insulin sensitivity in overweight people with insulin resistance. They’re also a great source of fibre and other nutrients such as vitamin C and antioxidants.

                Source: The Indian Express