Reviewed by nutritionist Karen Ansel, MS, RDN
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“Key“
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Nutritionists say proper hydration is crucial to healthy blood sugar.
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People with diabetes may be prone to dehydration, so fluids are especially important.
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Fruits with low sugar, vegetables and Greek yogurt are rich in liquids and diabetes.
Staying hydrated and blood sugar management are two main pillars of overall health. And they are especially important if you live with type 2 diabetes – for several reasons. The first is that high blood sugar levels can lead to increased urination, which can cause dehydration. Proper hydration is also crucial for the maintenance of the kidneys. Because the kidneys play a vital role in filtering excess blood sugar, dehydration can put an additional strain on these organs if you have diabetes.
The good news is that there are certain water -rich foods that can be a delicious part of a diet suitable for diabetes and provide the necessary fluids. To find out which ones are best, we reached for registered nutritionists. Here are their best moisturizing foods for healthy blood sugar.
1. Cucumbers
1 cup cut cucumbers = 3.3 ounces H2O
Walking with approximately 95% water, cucumbers can help you refresh and moisturize you without having to rely on sugar or calorie drinks. With only 4 grams of carbohydrates per cup, they are also friendly for blood sugar. Their skin also provides a little fiber that can prevent quick glucose spikes, says Orlando -registered nutritionist Johan Katz, Massachusetts, RD.
Whether you like to add them to salads, mix them in a refreshing puree or soup, or just enjoy them sliced like a crunchy breakfast, cucumbers are an easy, nutrient -rich way of stuffing liquids.
2.
1 cup cooking ok = 5 ounces H2O
The okra may not be on your radar, but it should be! Not only 93% OKRA water, it provides 4 grams of blood sugar – a wipe fiber per cup. “Okra contains gel-soluble fiber, which slows down sugar absorption,” says Adaure bearing, MS, RDN, a registered dietary based on Atlanta. “Baha also contains antioxidants such as flavonoids and polyphenols, which play a role in reducing inflammation and improving glucose metabolism.” A cooked glass of this vegetable contains 7 grams of carbohydrates, which makes it easy to fit into a balanced dining plan. Plus, it supplies magnesium, a mineral that plays a major role in regulating blood sugar.
Try it roasted, stewed or in soups for a universal, moisturizing addition to your diet. If you have never done okra before, give our peas with black eyes and bah. This country, suitable for diabetes, packs 7 grams of fiber per serving plus 11% of the daily magnesium value.
3. Apples
1 average apple = 5.2 ounces H20
“The apples are made up of about 85% water and are high in fiber, with about 4 grams in a medium apple,” says Stephanie Deming, MS, RDN, CDN, registered dietologist and owner of Bespoke Family Nutrition, PLLC. If you are worried about their sugar, you don’t have to be. The rich fibers of apples slow down the absorption of their sugars for a stable, prolonged release of energy. Just remember to eat the skins. They contain special fibers such as pectin and cellulose, which can help manage blood sugar.
Apples are so useful that a small study found that people with disturbed blood sugar control that ate an apple before eating high in carbohydrates experience less spikes of blood sugar than when they ate only simple carbohydrates from rice.
So, bite in a crunchy apple when you need a satisfying breakfast (pair it with nuts to add a few healthy fats and proteins to maintain satiety!). Or, for a heavy dinner, try our apple chicken. It’s comfortable for diabetes and only takes 30 minutes to prepare!
4. Grapefruit
½ grapefruit = 3.6 ounces H2O
This juicy citrus fruit is made up of 90% water, which makes it a great way to quench your thirst while adding an outburst of a refreshing taste to your day. “Not only do grapefruits have a high water content, but they also provide your body with an important electrolyte, potassium that helps the overall balance of fluids,” says Jamie Adams, MS, RDN, a registered nutritionist specializing in women’s health. In addition, grapefruit fiber slows down the absorption of sugar in the blood, promoting larger levels of energy.
Whether you enjoy a breakfast, in a lush salad or added to a puree, this fruit is a delicious, nutritious addition to any diet.
5. Watermelon
1 glass of sliced watermelon = 4.6 ounces H2O
As his name implies, watermelon is incredibly moisturizing food (it is 91% water!). This makes it the perfect choice for staying hydrated on hot days while enjoying naturally sweet treat. And yet you may have heard, it has only 9 grams of sugar per cup. So, it can easily fit into a blood sugar management plan. Plus, watermelon contains citrulline, an amino acid that supports the production of nitric oxide, a compound that promotes a better blood flow. Although more studies are needed, emerging studies suggest that citrulline can also improve insulin resistance and help manage blood sugar.
Of course, the watermelon is juicy and refreshing in itself. For even more blood sugar power, pair it with a small portion of nuts or cheese to balance its carbohydrates. Or try our low carbohydrate salad, cucumber salad and feta.
6. Usually Greek yogurt
1 (5.6-ounce) container non-low ordinary Greek yogurt = 4.4 ounces H2O
“Ordinary unsweetened Greek yogurt is high -owned food and not only offers a quality source of protein, but is also low in carbohydrates and sugar,” says Mary Ellen Fips, MPH, RDN, LD, registered dietetic and author of the author The cookbook for easy diabetesS “This makes it the perfect combination for people who need to pay attention to their blood sugars.” While a container with one service of ordinary Greek yogurt has only about 6 grams of carbohydrates, flavored yogurt can have many added sugars. If ordinary yogurt is not your thing, look for varieties without added sugar.
Greek yogurt is approximately 80% of water. However, this is not all. A 5.6 -ounce container provides about 16 grams of protein. This is an additional bonus as protein slows digestion for stable blood sugar levels. Because protein also helps you be complete, it can help with weight loss if it is part of your diabetes management plan. And if you need another reason to throw a container in your shopping cart, Greek yogurt offers probiotics, promoting bowel health, which is increasingly associated with better blood sugar management.
For a refreshing, moisturizing breakfast, top usually Greek yogurt with a handful of fresh fruits or sprinkling cinnamon. You can also try your hand in our homemade homemade Greek yogurt if you like to do things from scratch!
Bottom line
Staying hydrated and maintaining your stable blood sugar are two key steps to feel best, especially if you live with type 2 diabetes. Good news? You can deal with both at one time by adding delicious, packed with nutrients that moisturizing foods to your meals. Consider crispy cucumbers, delicate okra, juicy apples, sharp grapefruit, refreshing watermelon and creamy usually Greek yogurt. These food foods will quench your thirst and help you keep your blood sugar under control. Now this is profitable!
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