20 Food That Can Help Reduce Blood Sugar Level
Did you know that Prediabetes develops when your blood sugar is higher than what’s studied to be normal, but not high enough to be considered as type 2 diabetes.
A healthy diet is vital to nullify prediabetes. Naturally, there are no foods, drinks, herbs or supplements that lower blood sugar. Only exercise and medication can.
But there are quite a few things you can eat and drink that consists of a low Glycemic Index (GI).
This means these foods/fruits won’t increase your blood sugar and may help you avert a blood sugar spike.
In addition to changing diet, becoming or staying active is also very essential.
To prevent prediabetes and diabetes, avoid foods that have a high GI score through your diet.
Also, try lowering the amount of sugar and total carbohydrates that you eat.
Want to know which foods you can be able to add to your daily diet plan?
Don’t worry, adding more of these food, drinks and spices into your diet, may be able to avert prediabetes or type 2 diabetes.
You are advised to consume them as healthy alternatives to high GI carbohydrates, sugar or other treats.
It’s no exaggeration that balancing your blood sugar level could be a matter of life and death.
Chronic high blood sugar levels are very poisonous to your body, damaging blood vessels and organs and leading the way to type 2 diabetes, heart attack, nerve damage, stroke, erectile dysfunction, dialysis or even blindness.
However, high sugar levels can be controlled and regulated with the right foods. Good news right?
20 Fruits/Food That Can Help Reduce Blood Sugar Level Naturally
Polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs) are essential ingredients of a healthy blood sugar eating diet.
They can enhance insulin sensitivity, help increase feelings of satiety, and have a healthy effect on inflammation and blood pressure.
MUFAs are an essential nutrient in avocados.
Studies have also shown that Avocados can totally lower the risk of metabolic syndrome.
Metabolic syndrome is another risk factor that can increase the chances of diabetes.
It can also increase the chances of blood vessel disease like heart disease and stroke.
Avocados consists of a low GI. For a unique, diabetes-friendly dessert, try eating a raw avocado chocolate pudding with no sugar added.
Fish (Tuna, Halibut, and any fish with Omega-3 fatty Acids):
We all know that Protein helps the body repair and maintain itself.
Since protein doesn’t affect blood sugar levels, that means it doesn’t have a GI ranking and won’t increase your blood sugar levels.
Protein also increases the feelings of satiety, so totally depending on protein to feel full instead of rice, bread or pasta may be a very good way to keep your blood sugar in check.
Fish is one of the best source of protein. It’s extremely low in unhealthy fats and a great source of omega-3 fatty acids. Good options include:
Garlic can also help manage blood sugar.
Studies show that garlic consumption can drastically lower fasting blood glucose, that is your normal blood sugar level before you eat.
Similar studies also show that onions have positive impacts on blood sugar levels too.
Garlic doesn’t have any GI ranking since it doesn’t consist of carbohydrates and won’t raise blood sugar levels.
Try adding more garlic into your meals.
While all fruits can totally raise blood sugar levels, there are some with a lower GI score, like sour cherries.
Sour cherries consist of a chemical called anthocyanins.
Studies have shown experimental evidence that anthocyanins can protect against obesity and diabetes.
If you enjoy fruits, you should try eating more of sour cherries than bananas, pears, watermelon and pineapples.
If you’re planning dessert, you can also make one with no added sugar.
Make sure you use sour cherries, because regular cherries have a moderately high GI score.
Vinegar (Apple Cider Vinegar):
The acetic acid in apple cider vinegar decreases specific enzymes in the stomach.
One study reportedly shows that apple cider vinegar can enhance insulin sensitivity after meals.
Try drinking about 20 grams of apple cider vinegar in 40 grams of water before you consume a diet, it will help moderate a spike in blood sugar.
Vegetables (Leafy greens like spinach, kale, and chard):
Leafy greens are very high in fiber and nutrients like vitamin A and magnesium.
These nutrients do help reduce blood sugar. Leafy greens you should consider adding to your diet includes:
Eating 1.35 servings instead of 0.2 servings of vegetables (leafy greens) daily is associated with a 14 percent decline of chances for having type 2 diabetes.
All leafy greens vegetables have a very low GI. Spinach has a GI score ranking of less than 1 per 1 cup. Kale has a supposed GI score between 2 and 4.
Try adding more leafy greens into your daily diet, you can also make a diabetes-friendly smoothie with vegetables.
Chia seeds are nutritious and high in healthy fats, fiber, omega-3s, antioxidants and calcium.
Various studies have revealed that including chia seed into your diets, can really help lower sugar level, cholesterol and triglycerides.
Chia seeds have a GI score of 1 and are a perfect addition to recipes if you want to reduce sugar levels.
As a pudding, you can use chia seeds and cauliflower to make a low-carb pizza crust.
Cacao is the fundamental part for chocolatey treats and spreads like chocolate and cocoa butter.
Before confectioners add sugar to the mixture, it’s unsweetened and bitter, like dark chocolate.
Cacao seeds are very high in antioxidants.
They also consists of a flavanol called epicatechin, which moderates glucose production by activating essential proteins.
It also helps to balance blood sugar, even in those who already have diabetes.
To reduce blood sugar level, stop consuming milk chocolate and go for dark chocolate, which contains 70 percent or more cacao.
If you are a fan of desserts, you can also use cacao nibs as toppings for your desserts, yogurt and smoothies.
Berries (Blueberries and blackberries):
Blueberries and blackberries won’t increase your blood sugar levels that much like other fruits would.
These particular berries are very high in fiber and have the highest concentrations of anthocyanins. Anthocyanins prevents some digestive enzymes to slow down digestion.
They also obstruct spikes in blood sugar after consuming starch-rich meals.
According to a study, adding blueberry bioactive (22.5 g) to smoothies enhanced insulin sensitivity in insulin resistance.
The GI score of blueberries is 5. You can also satisfy your sweet tooth with a diabetes-friendly blueberry peach chia seed parfait.
Nuts (Almonds and other nuts):
Almonds can help moderate and reduce increases in blood sugar level after meals and avert diabetes.
One study reportedly showed that individuals who ate up to 2 ounces of almonds daily had lower levels of insulin and fasting glucose.
Another study showed that taking almond could also improve insulin sensitivity in people with prediabetes.
The GI score for almonds is presumed to be 0.
This is mainly because small portion of carbohydrate found in almonds and other nuts is basically fiber.
You can toast almonds with cumin to make a healthy snack or a noodle salad.
Naturally, most nuts all have very low GI scores, between 0 and 20.
The nut with the highest GI score is the cashew (22).
Would advise you opt for nuts like walnuts, pistachios and macadamias instead of crackers and other snacks when next you’re hungry.
When next you are grocery shopping or eating out, go for whole grains (like quinoa or millet) instead of “white grains”.
White grains are extremely high in carbohydrates and can cause spikes.
Whole grains have large amounts of phytochemicals, fiber, nutrients and can help to moderate blood sugar.
A study revealed by The American Journal of Clinical Nutrition stated that whole grain consumption is beneficial to insulin sensitivity.
Fasting insulin rates appears to be 10 percent lower after consumption. Whole-grain pasta has a GI score of 42, while whole-grain bread has a GI score of 51.
You might be surprised to see Eggs on this list, since it is one of those foods that got a bad name mainly because of the higher amount of cholesterol they contain.
However, eating eggs won’t hurt those with prediabetes.
It’s also presumed that dietary cholesterol isn’t as substantial, well at least for those who don’t have type 2 diabetes yet.
Just like all other pure protein sources, eggs have a GI score of 0. Eggs can also increase fullness, satiety and reduce excess cravings.
But remember, what you add to your eggs can rectify their health benefits.
It’s best to eat eggs ordinary without any supplements or sweetener, but hardboiled eggs are perfect to use as a satisfying snack or quick breakfast.
There’s a study indicating that increasing your coffee (caffeinated and decaffeinated) consumption by one cup daily may also lower your chances of having type 2 diabetes by more than 10 percent.
But what you add to your coffee is important. Don’t add too much sugar, milk, syrups and milk to your coffee.
A 2003 study in the journal Diabetes Care reportedly revealed that cinnamon may cause liver cells and muscles to react more rapidly to insulin, thereby enhancing weight loss.
And we all know that better response to insulin simply means better blood sugar moderation, and less insulin will be released into your body.
Ceylon cinnamon also reduces various risk factors for cardiovascular infections, including high blood sugar, levels of triglycerides, LDL (“bad”) cholesterol and total cholesterol. Just ½ teaspoon daily for 20 straight days is more than enough to enhance your insulin response and lower blood sugar to more than 20 percent!
Yes we know, Mangos may taste sugary sweet but this delicious fruit actually reduces blood sugar levels.
This is according to a research reportedly revealed in the journal Nutrition and Metabolic Insights.
Their results suggested that consuming 10 grams of freeze-dried mango daily, which is equal to about one-half of a fully fresh mango (100 grams), may help reduce blood sugar level in people with obesity.
A full fledged mango contains over 20 different minerals and vitamins including vitamin A, vitamin C, folate, and fiber. Plus, they are presumably one of the cleanest fruits with 88 percent of mangos having no pesticide residue.
According to a 2005 study revealed in the Journal of Medicinal Food, a food-seasoning spice mixture containing several spices help improve the metabolism of both cholesterol and glucose, thereby reducing blood sugar and insulin levels.
Turmeric and fenugreek seed are specifically anti-diabetic, but in some studies pepper, tomatoes, cumin seed, mustard, curry leaf, coriander and ginger also show healthy diabetes-fighting properties.
Olive oil is extremely rich in the same monounsaturated fat found in avocados.
It totally inhibits not only belly fat accumulation, but also insulin resistance.
Olive oil also improves the release of the appetite-suppressing hormone leptin.
There’s something in steak besides the iron, protein, and vitamin B that’s healthily good for us.
It’s a component that’s part of beef’s fat profile usually called conjugated linoleic acid (CLA).
Experiments have revealed that CLA works to repair impaired blood sugar metabolism and also appears to have important anti-cancer properties.
In a research done recently, scientists in Norway supplemented the daily diets of 180 people with a just few grams of CLA and revealed that they lost over 9 percent of their body weight in the first year. a 300-pounder, that’s a 27-pound weight loss!
To get CLA from steak, be sure to select meat from range-fed beef.
Eating natural pasturage give you far more healthy CLA than the typical grain-rich diet.
And make sure to keep portions to 3 or 4 ounces.
In a Finnish study, men who consume the most apples and other fruits high in quercetin had 20 percent less diabetes and heart disease deaths.
Other great sources of quercetin are tomatoes, leafy green vegetables, onions and berries.
20. Green Tea
Various studies have revealed that the chronic inflammation caused by lack of exercise, high-fat foods and eating just few fruits, vegetables, and good fats can totally increase chances of hearts attacks and thwart the body’s ability to take in blood sugar.
Want a simple solution? Drink green tea with orange or cranberry juice.
They’re all packed with flavonoids which is a powerful inflammation-fighter.
You can opt for a cup of green tea for one cup of coffee a day.
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