Is losing weight at the top of your to-do list? Whether you have any disease or not, weight control is crucial. Carrying excess weight causes several coronary and insulin-related diseases. Many foods and lifestyle changes lead you to gain weight and put in excess body fats. For example, intake of high sugar foods and dietary items results in obesity, heart health, and diabetes. Therefore, people search for the relation between weight loss and sugar level. You might be wondering about how sugar level causes weight gain.
When you intake high sugar foods, you become a diabetic patient. In diabetes, the body does not produce and process insulin. It results in the accumulation of glucose. Though you are not a diabetic person, some foods affect your blood sugar level. Therefore, nutritionists recommend taking a balanced meal.
If you are looking for food items that can impact your weight loss and sugar level, you are at the right place. Eating certain types of foods can lower blood sugar levels and reduce weight.
Why It’s Important to Monitor Blood Sugar Level?
One of the primary reasons to monitor your blood sugar level is your healthcare. Having the right care plan and taking balanced meals help you delay complications. The amount of glucose in your bloodstream is your blood sugar level. In a diabetic patient, sugar levels can be too low or high.
Whether you are a diabetic patient or not, it is crucial to monitor your blood sugar level. Long-term unmonitored blood glucose level results in:
- Vision loss
- Kidney problem
- Stroke
- Heart disease
- Nerve damage
And Much More!
Best Foods for Weight Loss and Sugar Level
If you are concerned about your weight loss and sugar level, you can choose food items that maintain your sugar level. Choosing a healthy diet among thousands of food items might be intimidating for you. Here we have compiled a list of the best foods for weight loss & sugar levels.
There is a variety of bread available in the market with different GI sources that can spike your sugar levels. Despite taking whole wheat bread, you can opt for whole wheat bread with a low GI source. They contain less sugar due to less processing. The processing removes the fibrous outer shell and cereal.
Eating less processed bread reduce weight loss and sugar level. Here are some types of bread you can choose to balance weight loss and sugar level:
- whole wheat
- stone-ground whole wheat bread
- pumpernickel
- spelled
- rye
- rice
- bread made with ancient grains, such as emmer and einkorn
- bread made from less-processed grains
You might have noticed that nutritionists recommend food intake for weight loss. Many fruits have low GI sources that maintain blood sugar levels and result in weight loss. Fresh fruits contain water and fiber that utilize naturally occurring sugar.
However, if you take ripened fruits, it results in high GI sources that can cause diabetes. A research study concludes that the consumption of whole fruits, such as grapes & apples, has a lower risk of diabetes. However, drinking fruit juice can increase the risk of developing diabetes.
Here is the list of fruits you can take to monitor weight loss & sugar level:
- Blackberries
- Blueberries
- Grapes
- Apple
- Avocados
- Peach
- Raspberries
- Plum
- Grapefruits
- Strawberries
Additionally, you can take other fruits, such as:
- dried fruit
- watermelon
- pineapple
- fruit juice
- overripe bananas
- dates
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Another simple yet best way to monitor weight loss and sugar levels is to intake oatmeal. The GI score of oatmeal is moderate, and it does not cause a spike in blood sugar level. You might be thinking about how oatmeal help reduces sugar level and weight loss.
Oats contain β-glucose that can
- Reduce glucose & insulin
- Improve insulin sensitivity
- Reduce blood lipids
- Maintain glycemic control
One of the best ways to maintain weight loss and sugar levels is to take legumes that have low GI scores. Moreover, legumes are a good source of nutrients that maintain healthy blood sugar levels.
These nutrients include:
- fiber
- complex carbohydrates
- protein
If you want to maintain weight loss and sugar level, intake the below legume products:
- black beans
- pinto beans
- green beans
- lima beans
- navy beans
- black-eyed peas
- chickpeas
- lentils
- snow peas
- hummus
One of the popular and traditional ingredients to uphold weight loss & sugar level is garlic intake. Typically, it works by improving insulin sensitivity and serotonin levels. You might have heard from people about the use of garlic for weight loss. Garlic reduces the blood sugar level and utilizes the stored body glucose.
Here are some ways to incorporate garlic for weight loss and sugar level balance:
- eating it raw
- chopping it and adding to dips, savory spreads, and salad dressings
- sauteing it with vegetables
- adding it to cooked meals
- taking garlic capsules
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Have you ever noticed that dieticians recommend taking nuts and seeds for weight loss? Generally, they recommend nuts as they are rich in fibers. Despite fibers, nuts contain proteins, unsaturated fatty acids, and other beneficial nutrients.
Some nutrients in nuts include:
- Antioxidants
- Flavanoids
- Minerals
Eating nuts and seeds also help people with diabetes. One of the best ways to eat nuts is to take whole and unprocessed nuts. Nuts with coating and flavoring contain high sugar levels.
Here is the list of nuts to take:
- raw almonds
- raw cashews
- walnuts
- raw pecans
- tree nuts
- raw peanuts
- peanut butter
- sunflower seeds
Final Words – Weight Loss & Sugar Level
Monitoring the blood sugar level is critical for health maintenance. Generally, people gain weight due to excessive intake of sugar and other food items. What you eat and how much you eat determine your weight loss & sugar level.
Try to eat a healthy diet without coating and flavoring to balance weight loss & sugar levels. You can also indulge yourself in activities that burn calories. Also, before opting for any food item, you can consult your healthcare professional.
