People who have just been diagnosed with diabetes or whose doctor has warned them of a prediabetes diagnosis will be extremely interested in how to lower blood sugar levels. Doing so may require making some fundamental alterations to the way you eat. This is rarely easy. However, it is critical if you want to lead a healthy, active life.
Tracking your glucose levels and finding foods that lower blood sugar signal a new way of living. Perhaps you will find that you need to cut out or at least cut back on foods that cause your blood sugar levels to soar. As difficult as this may be, you’ll soon realize that your healthier diet offers plenty of rewards. You’re likely to lose weight, feel more active, sleep better at night and start enjoying positive visits to the doctor.
When it comes to how to lower blood sugar, some answers are easier than others. Here is a list of 10 foods that lower blood sugar. Many of them already may be a part of your routine. If they aren’t, be certain to give them a try. You might be surprised at how easy they are to incorporate into your new lifestyle.
1. Almonds
This tree nut is an all-around super food. Studies have shown that people who eat just two ounces of almonds every day had lower levels of insulin and fasting glucose. People with prediabetes also may benefit by eating almonds. One study demonstrated an increase in insulin sensitivity for people who started making almonds a regular part of their diet. Additionally, almonds contain wonderful substances like protein, fiber and magnesium, all of which contribute to a healthy lifestyle. Keep in mind that chromium is another critical component in almonds and other nuts. This substance is known to improve blood sugar levels.
2. Whole Grains
Numerous studies have highlighted the important role that whole grains play in a balanced diet. Now there is even more reason to emphasize eating whole grains. Carbohydrate-wary diabetics have been told to avoid many starches, but they don’t need to be concerned about whole grains like oats, quinoa, wild rice, brown rice and wheat germ. Researchers know that these foods, and other foods like them, will help you feel full quicker, lower your blood pressure with potassium and decrease your vulnerability to insulin resistance.
3. Blueberries
This is another super food that should be a part of everyone’s diet. These tiny berries are packed with fiber and vitamin C. In addition, they are rich in phytochemicals, which are antioxidants, and this is the component that is thought to lower blood sugar numbers. This may occur because the phytochemicals, called anthocyanins, are thought to slow the digestive process, which means fewer blood sugar spikes after meals that include starches.
4. Eggs
Eggs are packed with protein, which means you don’t have to eat much to feel comfortably full. That protein makes a huge difference, especially in the morning when you’re just getting started. You’ll have less room to indulge in starches and sugars that have less nutritional benefit. However, a word of caution is necessary. Add salt, butter and other ingredients with care, as they can erase the beneficial effects of the egg.
5. Chicken Breasts
Chicken breasts are an excellent choice for anyone who needs to lower blood sugar numbers. This healthy, lean source of protein drops blood sugar numbers while also stimulating the secretion of insulin. This enables your body to transport glucose into your body’s cells where it can be used for energy.
6. Legumes
Managing glucose levels is easier when you make legumes part of your diet. This vast group of healthy foods includes beans, peas, lentils and some nuts. Packed with fiber and protein, these good-for-you foods bring balance to blood sugar numbers and slow the digestive process to give you long-term energy. Some people with diabetes may experience a lower risk of heart disease when they eat legumes regularly.
7. Chia seeds
This food is tiny but powerful. Each seed is filled with critical vitamins and minerals like magnesium and iron. Chia seeds are high in protein content, and they have twice the potassium of bananas, so they also may help you lower your blood pressure. Adding chia seeds to your diet is easy. In many cases, you may not know you’re eating something that’s incredibly good for you.
7. Garlic
This versatile ingredient can be added to almost any recipe to make a delicious finished product. However, garlic adds more to food than wonderful flavor. Each clove is high in various sulfur compounds, which scientists say not only dilate blood vessels to improve circulation, but also lower blood glucose levels.
9. Tofu
When it’s prepared the right way, tofu is a healthy and delicious addition to any diet. It can help people to manage their blood sugar. Tofu has no cholesterol and it boasts lower amounts of saturated fat than meat and fish. Nonetheless, it is a complete source of protein. It helps you feel fuller faster, which means that you’ll eat less overall.
10. Green Tea
This is a much better beverage choice for people who have relied heavily on coffee and soda for years. Green tea not only is filled with antioxidants, but several studies have suggested that there is a link between green tea consumption and lower blood sugar levels while fasting. For its known and potential healthful effects, green tea deserves a spot in your cupboard.