You can find top-notch nutrients in many readily available fruits and vegetables that are easy to find in any supermarket. Here are some examples of fresh and healthy foods that should be on your shopping list and into your healthy eating plan on a regular basis.
Dark leafy greens
Packed with vitamins and minerals, including vitamin A, vitamin C, vitamin K, calcium and iron, dark leafy greens are sure to improve your overall health and fitness. These foods are also high in fibre and low in carbohydrates, which is a good thing as these benefits can also support better blood sugar control.
One example of a dark leafy green that you can include in your diet is kale. You can add it to a soup or vegetable salad. You can also start eating arugula, spinach and watercress.
Low glycaemic fruits
If you love the sweetness of fruit, you may benefit from eating fruits that are classified as low glycaemic, as they will not cause a sudden spike in your blood sugar. Fortunately, it is not difficult to find fruits with a naturally low glycaemic index, as most of them contain fibre.
Some examples of healthy low glycaemic fruits are pears, berries, grapefruit, oranges and apples. You can even make them part of your healthy snack or breakfast. Enjoy them by adding them to your oatmeal or Greek yoghurt.
Lentils, chickpeas, beans and peas are just some of the pulses that can provide your body with complex carbohydrates, protein and fibre. What’s good about this nutrient content is that it can moderate your blood sugar after eating.
Pulses also support your desire to keep your blood sugar low. Most pulses have a healthy glycemic load, especially under 40. However, make sure you eat pulses without marinades, sauces or syrups to maintain their low glycaemic load.
Among the foods known to have a low glycaemic load are whole grains, so you can include them in your diet if you want to keep your blood sugar under control. Whole grains are also high in fibre, which is good for slowing down the release of sugar into your bloodstream.
Some examples of whole grains that you can safely include in your low-sugar diet are quinoa, wholemeal bread, oats, amaranth and brown rice. Oats can specifically improve your insulin sensitivity and glycaemic control, which can also lower blood sugar.
If you are looking for a protein-rich food to fuel your day, try Greek yogurt. It is naturally high in protein and low in carbohydrates – both of which are important for controlling blood sugar and hunger. To make this part of your diet, add yoghurt to your smoothie, for example. You can also enjoy it as a snack by combining it with chia seeds and berries.
Craving a sweet treat? Opt for berries instead of foods high in processed sugar. Raspberries, blackberries, blueberries and strawberries have a low glycaemic load, making them great superfoods for blood sugar management. These berries are also diabetes-friendly because they are high in fibre and low in sugar.