How Can I Prevent Low Blood Sugar At Night
The good news is that preventing low blood sugar during sleeping may be accomplished by following a few easy guidelines:
The Best Foods To Lower Blood Sugar And Manage Diabetes
- The best foods to eat to lower blood sugar include whole grains, fruits and vegetables, oatmeal, nuts, and garlic.
- If you have diabetes or may be at risk, it’s important to regulate your blood-sugar levels with a healthy diet and be aware of the glycemic index of the foods you eat.
- This article was medically reviewed by Samantha Cassetty, MS, RD, nutrition and wellness expert with a private practice based in New York City.
- This story is part of Insider’s guide to Diabetes.
If you have diabetes, it’s important to eat the right foods to maintain healthy blood-sugar levels.
For example, eating healthy carbohydrates, foods high in fiber, and healthy fats can help prevent blood-sugar spikes. But eating high-carbohydrate foods that contain lots of sugar can make it more difficult to control your diabetes, says Dr. Deena Adimoolam, an assistant professor of medicine, endocrinology, diabetes, and bone disease at the Icahn School of Medicine at Mount Sinai.
Here’s which foods are best to eat if you want to lower blood sugar and keep it under control.
Oats Can Improve Blood Sugar Control
Type 2 diabetes is a common disease, characterized by significantly elevated blood sugars. It usually results from decreased sensitivity to the hormone insulin.
Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes (
These effects are mainly attributed to beta-glucans ability to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood .
Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.
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Oatmeal Gets Fda Approval
In 1996 oatmeal was the first food that was granted by the FDA the right to make a specific health claim. The US Food and Drug Administration approved the health claim Diets low in saturated fats and cholesterol that provide 3g or more per day in soluble fibre from oat bran, oatmeal, or whole oat flour may reduce the risk of heart disease.
Overall, this wonder food reduces cholesterol, lowers blood pressure, and reduces the risk of heart problems. Study after study has shown that, among other things, eating oatmeal for lower blood pressure is a good idea.
How To Incorporate Oats Into Your Diet
You can enjoy oats in several ways.
The most popular way is to simply eat oatmeal for breakfast.
Here is a very simple way to make oatmeal:
Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft.
To make oatmeal tastier and even more nutritious, you can add cinnamon, fruits, nuts, seeds and/or Greek yogurt.
Also, oats are often included in baked goods, muesli, granola and bread.
Although oats are naturally gluten-free, they are sometimes contaminated with gluten. Thats because they may be harvested and processed using the same equipment as other grains that contain gluten (
If you have celiac disease or gluten sensitivity, choose oat products that are certified as gluten-free.
Oats can be a great addition to a healthy diet. They can be eaten as oatmeal for breakfast, added to baked goods and more.
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Essential Foods To Help Control Blood Sugar Levels
Over 120 million Americans have high blood sugar or diabetes. Thatâs a scary fact. What might be an even scarier one is that most of them donât know they do. Fortunately, we know that the most successful preventative care approach for these conditions is watching your blood glucose levels.
When it comes to blood sugar levels, nutrition is the leading factor impacting them. Most foods will not lower glucose levels, but certain foods have shown they can help control them. You might think that blood sugar is only affected by the amount of sugar, carbohydrates, and fats you eat. Surprisingly, thatâs not the case! Vitamins and minerals in your diet also play a key part in controlling your blood sugars.
Is Oatmeal A Good Bedtime Snack For Diabetics
Because oatmeal has a variety of health advantages, it may be a fantastic go-to food for those with diabetes, provided that the portion size is kept under control. One cup of cooked oatmeal provides around 30 grams of carbohydrates, which can be included in a diabetic diet plan to help them maintain a healthy weight.
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Potential Reduction In Inflammation
Another reason to fuel up with oats: their anti-inflammatory properties. Inflammation is one of the bodys natural defense mechanisms. When youre injured or become ill, for instance, your body releases inflammatory cells to help you heal. However, too much inflammation can occur as a result of disease or from long-term stress, poor diet, and sedentary lifestyle. Ongoing inflammation places undo stress on your organs, leading to complications such as diseases of the heart and brain, according to the Cleveland Clinic.
Oats contain an anti-inflammatory compound called avenanthramide, which may reduce the inflammation in diabetes that could lead to disease progression. Researchers who studied 22 people with type 2 diabetes who ate oats over a period of eight weeks observed anti-inflammatory benefits in study participants. The study, published in June 2014 in the journal Molecular Nutrition and Food Research, looked at the effects of an oat-enriched diet in type 2 diabetes patients. They found that the diet resulted in decreased microparticles found in blood platelets that could contribute to high blood sugar and inflammation. These results applied to people with type 2 diabetes who already ate a fairly balanced diet, worked out regularly, and had adopted other healthy lifestyle habits.
Does Squash Spike Blood Sugar
Share on Pinterest Squash is a non-starchy vegetable suitable for people with diabetes. These vegetables are an excellent addition to almost any diet, including those suitable for people with diabetes. Starchy vegetables are rich in carbohydrates, which can raise a persons blood sugar levels.
What vegetables are good for diabetics?
The best vegetables for type 2 diabetes are low on the glycemic index scale, rich in fiber, or high in nitrates that reduce blood pressure. Low-GI vegetables are also safe for people with diabetes, such as:
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Why You Should Create A Healthy Lifestyle Plan
Nutrition is the biggest priority in maintaining blood sugar. Monitoring diet alone, though, doesnât cover everything you need for optimal blood sugar control.
In addition to an improved diet, you can support healthy blood sugar levels by:
- Drinking water to stay hydrated
- Exercising regularly
- Maintaining a healthy body weight
- Managing your stress levels
- Monitoring your glucose levels
Setting up a diet for healthier blood sugar levels is all about finding foods that work for you.
The 13 foods below can be your easy starting point to build a meal plan that keeps your blood sugar under control.
Oats May Help Relieve Constipation
Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass.
Laxatives are often used to relieve constipation in the elderly. However, while theyre effective, theyre also associated with weight loss and reduced quality of life .
Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people .
One trial found that well-being improved for 30 elderly patients who consumed a soup or dessert containing oat bran daily for 12 weeks .
Whats more, 59% of those patients were able to stop using laxatives after the 3-month study, while overall laxative use increased by 8% in the control group.
Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.
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They May Decrease The Risk Of Childhood Asthma
Asthma is the most common chronic disease in kids .
Its an inflammatory disorder of the airways the tubes that carry air to and from a persons lungs.
Although not all children have the same symptoms, many experience recurrent coughing, wheezing and shortness of breath.
Many researchers believe early introduction of solid foods may increase a childs risk of developing asthma and other allergic diseases .
However, studies suggest that this doesnt apply to all foods. Early introduction of oats, for example, may actually be protective .
One study reports that feeding oats to infants before the age of 6 months is linked to a decreased risk of childhood asthma
Some research suggests that oats may help prevent asthma in children when fed to young infants.
Effects Of Oatmeal On Blood Glucose
Whether you’ve been diagnosed with type I or type II diabetes, chances are you’re facing the same challenges: how to manage your blood glucose levels and reduce your weight. Fortunately, there are a number of easy, effective ways to manage both, and they don’t require a lot of expense, time or energy. It all starts at the breakfast table.
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Health Benefits Of Eating Oats And Oatmeal
Oats are among the healthiest grains on earth.
Theyre a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.
Studies show that oats and oatmeal have many health benefits.
These include weight loss, lower blood sugar levels and a reduced risk of heart disease.
Here are 9 evidence-based health benefits of eating oats and oatmeal.
How Food Impacts Your Blood Sugar Levels
All foods that you eat can impact blood sugar levels. Sugar and carbohydrates, however, have the most significant effect. Thatâs because after you eat carbs, your body breaks them down into sugar that enters your bloodstream, increasing your blood glucose levels.
But, that doesnât mean all digestible carbohydrates work the same. Our bodies digest high fiber foods slower, making the rise in blood sugar more gradual instead of one big spike. Soluble fiber also helps reduce blood sugar levels by improving insulin sensitivity. Processed carbohydrates, on the other hand, cause those sharp spikes in blood sugar and boost triglyceride levels.
Trying to digest all the information on how your body processes carbohydrates and sugars can be overwhelming. Thatâs where using the glycemic index can make it easier to understand. The glycemic index ranks foods on a scale from 0-100. The higher the number, the more your blood sugar will spike after eating.
This tool is especially helpful when evaluating foods you want to include in your overall healthy lifestyle plan. However, it is important to keep in mind that the glycemic index just predicts how someoneâs glucose will respond to food on average. After taking unique personal differences into account, some people may see a response higher or lower than the average.
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Oats Are Incredibly Nutritious
The nutrient composition of oats is well-balanced.
They are a good source of carbs and fiber, including the powerful fiber beta-glucan (
Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup of dry oats contains :
- Manganese: 191% of the RDI
- Phosphorus: 41% of the RDI
- Magnesium: 34% of the RDI
- Copper: 24% of the RDI
- Iron: 20% of the RDI
- Zinc: 20% of the RDI
- Folate: 11% of the RDI
- Vitamin B1 : 39% of the RDI
- Vitamin B5 : 10% of the RDI
- Smaller amounts of calcium, potassium, vitamin B6 and vitamin B3
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.
This means that oats are among the most nutrient-dense foods you can eat.
Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.
Oatmeal Versus Instant Oatmeal
It is important to understand that whole grain oats offer the most nutritional value. Steel-cut or rolled whole-grain oats retain all the fiber and nutrients that make oatmeal so beneficial.
In this way, instant oatmeal is not the same as oatmeal from whole grain oats.
Many instant oatmeal blends are a mix of oats and flours that have an abundance of added sugar and have had their fibers stripped away. Oatmeal in this instant form is a high GI food. It and may raise the blood sugar quickly.
When choosing oats, always pick whole grain rolled or steel-cut oats, and avoid packages of instant oats.
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Some Best Oatmeal Cookie Recipe For Diabetics
Foods that provide are high fiber more nutrients than bad fat and bad carbs/sugar are healthy. Sugar raises our blood sugar level quickly. Oatmeal cookies are very healthy and undoubtedly tasty. They provide us with important vitamins, minerals. Oatmeal cookies can be one of the best oatmeal recipes for diabetics. Here I am sharing a few best oatmeal cookie recipes for diabetics
Foods containing less or no sugar are good for diabetics as sugar upsurges blood sugar. Likely foods that contain simple carbohydrates are also not good for diabetics. Oatmeal contains fiber which balances the glycemic effect. However, diabetic patients should be careful regarding eating highly processed oatmeal.
Temporary Increase In Insulin Sensitivity
Eating oats may also help improve insulin sensitivity in each meal.
A systematic review posted to the journal Nutrients noted that a person with type 2 diabetes who ate a meal of oatmeal had a better glucose and insulin response than a person who ate a similar control meal.
It is important to note that this is a modest change, and simply adding oats to the diet is not enough to improve insulin sensitivity permanently.
There are many ways to make oatmeal, but the most basic form of oatmeal is oats cooked in hot water.
According to , the typical serving size of 1/2 cup of oats contains the following nutrient profile:
- calories: 304
- potassium: 335
- zinc: 3 mg
Oats are naturally low in sodium and sugars. This, too, may be helpful for people with diabetes who are looking for more healthful food choices overall.
As these numbers show, oatmeal is still mainly a source of carbohydrates. People who use carb counting to help control their blood sugar may not like what they see at first, as 52 grams of carbohydrates is still quite a lot.
However, it is important to consider that about 8 of these grams come in the form of dietary fiber, which may help to prevent spikes of glucose in the blood. With that in mind, it is still important to eat oats in moderation and follow a meal plan that is suitable for diabetes.
Oatmeal can be a tasty and nutritious addition to both sweet and savory dishes, but, to get all the nutrition, it is important to use whole oatmeal.
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Whole Oats Are Rich In Antioxidants Including Avenanthramides
Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats .
Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow (
Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood.
Oxidation of LDL cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease.
It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes.
One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation .
Oats may lower the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation.
Is Eating Oatmeal Everyday Bad For You
Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels and a reduced risk of heart disease.
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Eat Oatmeal Every Day
Need I say more? Give your cardiovascular system a present, every morning, with a bowl of oatmeal for lower blood pressure. Heres how i make it: One cup of water, one handful of oats, one big dollop of honey into a pot. Bring to a boil and then turn off the heat and let cool for 5 to 10 minutes. Add a chopped up banana or a handful of berries and enjoy. There is no better way than to start your day.
Lowering your blood pressure naturally without the use of prescription medications is a mixture of good diet, exercise and not being too stressed.
For more information on the amazing benefits of oats and how best to use them to your advantage read our article here:How do oats help reduce blood pressure?