21 FOODS THAT LOWER BLOOD SUGAR (HEALTHY) - NUTRITION - 2024

The following foods will help lower your blood sugar. They will also keep you energized, satisfied, nourishing your body with vitamins, minerals, fiber, healthy fats, and even a little protein.

Following a diet based on whole or whole foods is one of the easiest ways to control blood sugar (glucose) and greatly increase your level of vitality.

The concentration of glucose in the blood influences and determines the hormonal environment to a great extent. Hormones are very important and help regulate energy generation, modulate mood, and even hunger signals.

Healthy blood sugar levels are also vital to preventing or managing type 2 diabetes, hypertension, and hypoglycemia. Following a diet that keeps blood sugar levels stable can also help prevent obesity.

In a practical way, we can say that it is advisable to consume foods that prevent spikes in blood sugar from being generated.

Foods to lower blood sugar

1. Apples

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In a Finnish study, men who ate the most apples and other quercetin-rich foods had 20 percent fewer diabetes and deaths from heart disease.

Other good sources of quercetin are onions, tomatoes, green leafy vegetables, and berries.

2. Cinnamon

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A clinical trial conducted in Beltsville, Maryland, found that if ½ teaspoon of cinnamon is used daily, the sensitivity of cells to the action of insulin can be increased and blood glucose can remain regulated.

After 40 days of taking various amounts of cinnamon extract, diabetics not only experienced lower spikes in postprandial glycemia (blood sugar level after eating), but improved on different markers of heart health.

Also, cinnamon is handy to add to many preparations.

3. Cold water fish

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Foods with omega 3 fatty acids, such as cold-water fish (salmon, tuna, mackerel, herring) help to slow gastric emptying and, in this way, glucose absorption slows down.

In this way, the sugar absorbed from food is prevented from generating a blood glucose peak. In addition, healthy fats help reduce cardiovascular risk, which is higher in people with diabetes.

5. Foods with fiber

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A study from the University of Texas Southwestern Medical Center found that people who increased their fiber intake from 24 to 50 g per day had dramatic improvements in blood sugar levels. In fact, the high-fiber diet was as effective as some diabetes medications.

The foods with the highest amount of fiber are whole grains, legumes, fruits and vegetables.

6. Legumes

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Legumes of all kinds - peas, chickpeas, beans, kidney beans, and lentils - are a great choice for soups, salads, and a variety of ethnic dishes. They are low in fat, high in soluble fiber, and moderate in plant protein.

Fiber slows the release of glucose into the bloodstream, preventing spikes in blood sugar. In addition, vegetable proteins are more beneficial for diabetic patients, since they reduce cardiovascular risk when they replace animal proteins.

7. Chocolate

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Researchers from Tufts University found that dark chocolate improves insulin sensitivity, a crucial goal in the prevention or treatment of type 2 diabetes.

Dark or dark chocolate also lowers blood pressure, lowers cholesterol, and improves blood vessel function.

However, it is not recommended to eat more than one block per day as an occasional indulgence as it contributes a lot of fat and calories.

8. Steak

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Meats from farm-raised animals contain a different lipid profile and a compound called conjugated linoleic acid (CLA). According to research, CLA corrects impaired blood sugar metabolism and also appears to have significant anti-cancer properties.

CLA acts especially at the abdominal level, regulating metabolism and avoiding excess fat in that area.

In the most recent research, researchers from Norway supplemented the diets of 180 subjects with a dose of CLA and reported that they lost 9 percent of their body weight in one year.

9. Vinegar

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Two tablespoons of vinegar taken before a meal can help lessen the impact of sugar from food.

An Arizona State University study tested apple cider vinegar on three different groups of subjects to see results in healthy people, people with prediabetes and diabetics. Prior to the main meals, participants were given 2 tablespoons of apple cider vinegar.

Sixty minutes after ingesting the vinegar, patients with diabetes had lower blood glucose levels that were up to 25 percent lower. The group of prediabetic patients registered an even more favorable result: their concentrations were less than half.

10. Blueberries

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A novel clinical trial published in the Journal of Nutrition in 2010 reported that a daily dose of the active ingredients found in blueberries increases insulin sensitivity and may reduce the risk of developing diabetes in individuals at higher risk.

This is important as a high carbohydrate load through the diet greatly stimulates insulin production, which could lead to insulin resistance and type 2 diabetes.

On the other hand, the higher the insulin sensitivity, the better the liver's ability to regulate blood glucose.

11. Avocados

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Avocados are rich in monounsaturated fats or oleic acid. This is a neutral fat that reduces the motility of the stomach and delays the evacuation of gastric contents.

In this way, it is convenient to consume it with carbohydrates in order to prevent sugars from reaching the bloodstream quickly.

Avocados are also invaluable sources of phytosterols, plant compounds that inhibit the absorption of cholesterol, as they have a similar chemical form and compete with it for absorption in the gut. The recommended serving of avocado is a 2 cm slice.

12. Chia seeds

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This ancient gluten-free grain stabilizes blood sugar, improves insulin sensitivity and symptoms related to metabolic syndrome, including cholesterol imbalances, high blood pressure, and extreme spikes in blood sugar levels. blood after meals.

Chia seeds are also powerful anti-inflammatory agents and contain fiber, magnesium, potassium, folate, iron, and calcium.

13. Mangoes

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Mango may taste sugary, but this delicious fruit lowers blood sugar according to a study published in the journal Nutrition and Metabolic Insights. The daily intake of ten grams of freeze-dried mango, that is, approximately half of a fresh mango or 100 grams, contributes to the reduction of blood sugar in obese people.

Mangoes also provide a very high nutritional density with more than twenty different vitamins and minerals, including vitamins C and A, folic acid, and fiber. Also, almost 90% of the mangoes that have no pesticide residue.

14. Spices

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According to a study published in the Journal of Medicinal Food, a mixture of seasoning foods based on different spices improved the metabolic functions related to glucose and cholesterol, which resulted in a reduction in sugar and insulin levels in blood.

Turmeric seeds are particularly antidiabetic, but in some studies cumin, ginger, mustard, curry leaf and coriander seeds also showed diabetes-fighting properties.

15. Olive oil

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Olive oil, rich in monounsaturated fats, not only prevents the accumulation of fat in the belly, but also improves insulin resistance. By improving insulin sensitivity, blood glucose levels remain stable.

In addition, extra virgin olive oil promotes the release of the appetite-suppressing hormone leptin, which is usually found in higher amounts in obese people. However, most of the obese do not have a good sensitivity to leptin.

16. Eggs

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A clinical trial published in 2008 in the International Journal of Obesity found that people who were overweight and who ate two eggs a day for breakfast lost 65% more weight than those who ate a similar breakfast without eggs.

The researchers stated that eating eggs can control hunger by reducing the postprandial insulin response and control appetite by preventing large fluctuations in both glucose and insulin levels.

Studies also show that people who eat eggs for breakfast eat fewer calories over the next 36 hours.

17. Cherries

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Cherries contain natural chemicals called anthocyanins, which may help control blood sugar levels in people with diabetes.

In the Journal of Agricultural and Food Chemistry a study was published in which it was found that the pigments responsible for the purple color of cherries called anthocyanins could reduce insulin production by 50%. The anthocyanins in cherries may also protect against heart disease and cancer.

18. Cocoa

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The cocoa bean is believed to be the most abundant source of magnesium in the world. It is also a great source of fiber, iron, and even proteins that benefit the level of sugar in the blood.

While it's probably not the best idea to eat cocoa throughout the day, an ounce or two can help lower your blood sugar fairly quickly.

Additionally, cocoa is rich in chromium, a mineral that also helps lower blood sugar even more. On the other hand, it could help improve mood, and even help you lose some weight.

19. Fenugreek

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It is a spice whose leaves and seeds are commonly used in South Asian foods. Fenugreek seeds are used as a supplement for nursing mothers and in a wide range of herbal medicines.

A review of herbal dietary supplements showed that fenugreek reduces blood glucose levels in people with type 1 and type 2 diabetes, as well as in people with prediabetes.

The fiber in fenugreek seeds is effective in slowing down the digestion of carbohydrates. This may explain its effect on blood sugar. It is also packed with vitamins, minerals, and antioxidants.

Fenugreek can be taken as a pill, but it can also be taken as a tea or added to a wide variety of tasty recipes.

20. Garlic

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Garlic has been used for years to lower cholesterol levels. But it also shows promise for lowering blood sugar. A study in rats and a study in rabbits showed that garlic extract can lower blood sugar.

Garlic extract increased the amount of insulin available in people with diabetes.

Similar studies have shown that onions also have positive effects on regulating blood sugar.

21. Asparagus

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It is a non-starchy vegetable with only 5 grams of carbohydrates, 20 calories, and almost 2 grams of fiber per serving. It is especially high in an antioxidant called glutathione, which plays a key role in reducing the effects of aging and many diseases, including diabetes, heart disease, and cancer.

One example is preliminary research reported in 2012 in the British Journal of Nutrition, which suggests that asparagus may help keep blood sugar levels in check and increase insulin production.

Another advantage of asparagus is its folate content; ½ cup provides 33 percent of the recommended 400-microgram folic acid dose per day.

The American Heart Association recommends eating foods that contain folic acid and other B-complex vitamins to help lower homocysteine ​​levels, a risk factor for coronary heart disease.

References

1. Davis, P. & Yokoyama, W. (2011, September). Cinnamon intake lowers fasting blood glucose: Meta-analysis. Journal of Medicinal Food, 14 (9), 884-889.
2. Eidi, A., Eidi, M., & Esmaeili, E. (2006). Antidiabetic effect of garlic in normal and streptozotocin-induced diabetic rats. Phytomedicine, 13 (9), 624-629.
3. Fenugreek and diabetes. (2014).
4. Johnston, C., Kim, CM, & Buller, AJ (2004, January). Vinegar improves insulin sensitivity to a high carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care, 27 (1), 281-282.
5. McDougall, GJ, & Stewart, D. (2005). The inhibitory effects of berry polyphenols on digestive enzymes. Biofactors, 23 (4): 189-195.
6. Prediabetes: Am I at risk? (2016, January 14).