Green beans, millet, dried mushrooms, dark chocolate, chia seeds, pistachios, have a low glycemic index, are rich in fiber and protein, helping to control blood sugar levels.
Dry foods are convenient, can be carried and eaten at any time to avoid hypoglycemia due to hunger. Dry foods are suitable for snacks because they have a low glycemic index (GI), high in protein, helping diabetics reduce hunger but still stabilize blood sugar levels.
Green bean Green beans are high in carbohydrates (carbs) but high in fiber, protein, and healthy fats. The body digests green beans slowly, so the release of glucose into the blood is slower. The antioxidants vitexin and isovitexin in green beans can increase insulin sensitivity.
Green beans also contain other antioxidants such as phenolic acid, flavonoids, caffeic acid, cinnamic acid… which neutralize harmful free radicals, fight inflammation, and prevent heart disease and cancer. Potassium and magnesium help control blood pressure, reduce bad cholesterol (LDL) levels, and the risk of heart disease.
Pistachios has a low glycemic index, is rich in protein, and slows down the absorption of carbs. Soluble fiber acts as a gel in the digestive tract, helping the absorption of glucose to occur slowly, increasing the feeling of fullness, contributing to weight control for people with diabetes. Monounsaturated fats and polyunsaturated fats increase insulin sensitivity, keeping blood sugar levels at safe levels.
Chia seeds Good for digestion because it is rich in soluble fiber, which is beneficial for the intestines. Soluble fiber slows down digestion, preventing blood sugar spikes. Add chia seeds to plain Greek yogurt, salads, or pure fruit smoothies for snacks to help reduce hunger and control blood sugar. You can also add chia seeds to water, wait 3-5 minutes, and drink it in the morning before going to work.
Millet has a lower glycemic index (GI) than many other grains, so it has less of an impact on blood sugar. It is also rich in fiber, which can help maintain stable glucose levels, reduce cholesterol, and help control weight. Millet and mung bean pancakes, unsweetened millet milk, millet porridge, etc. are convenient snacks.
Dried mushrooms High in fiber, low in carbs, high in nutritional value. Mushrooms contain high levels of polysaccharides, a compound with antioxidant properties that helps control blood sugar.
Lost Provides a lot of protein and fiber, contributing to weight loss and preventing heart disease. This is also a food with a low glycemic index, rich in magnesium that can control blood sugar levels and improve insulin resistance.
Peanuts are rich in protein, fiber, and have a low glycemic index. Photo: Bui Thuy
Pure dark chocolate High in cocoa, low in sugar. Cocoa is rich in fiber and healthy fats.
Flavonoids from cocoa beans can improve the function of endothelial cells, which control the opening and closing of arteries. This mechanism affects sugar metabolism and the body’s response to oxidative stress, reducing the risk of blood clots. Dark chocolate also has low cholesterol, which is good for heart health.