Start With These Tips To Lower Blood Sugar Levels
To help you get started on filling your plate with more blood sugar friendly foods that will help lower your blood sugar, start by removing refined sugar, refined grains, and most processed foods from your diet. Processed foods all contain chemicals and refined ingredients that our bodies dont recognize as real nutrients, so our cells never really get what they need and we feel hungry all the time as a result. This also leads to blood sugar swings and spikes that cause insulin to work less efficiently.
What helps insulin work best so that blood sugar stays in a stable place are foods that pack dense amounts of nutrition and contain amino acids , fiber , and healthy fats from real food.
Lets check out some foods that can help lower blood sugar levels by offering us these nutritional benefits, shall we?
What Is Blood Sugar
Blood sugar levels refer to the amount of glucose thats flowing through the bloodstream. Glucose, if youll remember, is a building block of carbohydrates and a primary source of energy for the body.
Any time you eat carbohydrate-containing foodsfrom vegetables and fruits to whole grains to sugary snacksglucose enters into the blood. At the same time, a vital hormoneinsulinis also released to encourage cells to suck up the glucose, which can be used immediately for fuel, stored for later use , or converted to fat. For example, cells can convert glucose to ATP , which then powers the cells and helps them grow and function properly.
Problems, however, can arise when people consume too many carbs too often. The body can eventually become insulin resistant, leaving the glucose circulating in the blood rather than being absorbed and used for fuel by the cells.
This can result in a condition called hyperglycemia, which can turn on hunger, leading to increased food consumption followed by weight gain. Worse, the calories that are consumed arent properly burned for energy and rather are shuttled into the fat stores.
Hyperglycemia can also lead to dehydration as the body tries to flush out the extra sugar from the blood via the kidneys. And that can leave you feeling lethargic and unwell, put undue strain on the kidneys, and increase blood pressure.
Best Foods For Lowering Blood Sugar Plus Three Quick Tips For Reducing Your Diabetes Risk
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In 2000, there were around 11 million adults in America with diagnosed diabetes. By 2050, that number is projected to rise to 29 million. The greatest prevalence will be in people aged 75 or older, but its a concern for everyone, both from a health standpoint and from an economic one.
Knowing about foods that lower blood sugar could help many people take control of their risk for diabetes before it becomes an issue, and it could help alleviate trouble for people who are already insulin-resistant. If youre interested in learning more, read through this list of the 12 best foods for lowering blood sugar. At the end of this list, Ill share three quick tips for reducing your risk of developing diabetes type two.
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Misinformation About What Causes High Blood Sugar
Thereâs a lot of misinformation about what causes high blood sugar and diabetes and the worst part is that when you have two experts who contradict each other.
Thus causing most of us a lot of frustration when it comes to getting and staying healthy.
This article will give you clarity, reduce frustration, eliminate the misinformation when it comes to health, and will make your life much easier.
This way getting healthy, looking, and feeling young can actually be fun because youâll get results with less effort time, and money. The best part is you can do it naturally without expensive and harmful drugs.
Now I mention all this because a lot of people think that you need to have know low carbohydrate diet or eat lots of protein or have no fats etc when it comes to managing your blood sugar.
Unfortunately, this is partly true but sadly most of this information is actually completely misguided and wrong.
These 12 Foods Help Lower Blood Sugar
1. Nuts, like walnuts, almonds, pistachios, and peanuts, provide protein, healthy fats, and fiber, which all help stabilize blood sugar levels as well as support healthy levels of inflammation. 2,3
2. Beans and legumes, like chickpeas, lentils, black beans, and kidney beans, are packed with protein, full of healthy fiber, and provide slowly digested starch, which all help regulate blood sugar. These foods are also notably high in soluble fiber, which may lower blood sugar by improving insulin sensitivity. 4,5 Oats are also high in soluble fiber to support blood sugar regulation. 6,7
3. Seafood, from fish to shellfish, provides protein, healthy fats, vitamins, minerals, and antioxidants. Its an all-around healthy food that supports healthy blood sugar levels. And because its high in protein, it slows digestion, helping avoid blood sugar spikes, and can increase satiation. It can also reduce hunger, so you dont overeat and maintain healthy body fat levels. 8 Fatty fish, like salmon and sardines, appears to be particularly effective. 9
4. Eggs are incredible, concentrated sources of protein combined with healthy fats, loads of vitamins and minerals, and even antioxidants. And theyre also good for balancing blood sugar levels. Theyve been shown to reduce fasting blood sugar levels as well as improve insulin sensitivity, and when consumed regularly, they have even been shown to help decrease the risk of developing diabetes by up to 40%. 10, 11
Recommended Reading: Diabetes And Bananas
How To Monitor Your Blood Sugar Levels
Any of the foods above could become the linchpin in a diet that allows you to control your blood sugar levels and achieve better preventative health. Monitoring how they affect your blood sugar levels is the key to finding which foods fit your metabolism best.
By using NutriSenseâs Continuous Glucose Monitoring system, you can get real-time blood glucose readings right on your phone. You can accurately measure the effects of food, sleep, exercise, and stress while working with your personal dietitian to discover more about your own metabolic health. Whether you have diabetes, pre-diabetes, glucose intolerance, or are simply looking for ways to optimize your health, NutriSenseâs program gives you the tools to take your preventative health into your own hands.
Manage Your Carb Intake
Your body breaks carbs down into sugars , and then insulin helps your body use and store sugar for energy.
When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.
However, there are several things you can do about this.
The American Diabetes Association recommends managing carb intake by counting carbs and being aware of how many you need .
Some studies find that these methods can also help you plan your meals appropriately, further improving blood sugar management (
The recommended daily intake of fiber is about 25 grams for women and 38 grams for men. Thats about 14 grams for every 1,000 calories .
Summary
Eating plenty of fiber can help with blood sugar management. Soluble dietary fiber is the most effective.
Recommended Reading: What Is A Normal A1c For A Non Diabetic
Easy Ways To Lower Blood Sugar Levels Naturally
High blood sugar occurs when your body doesnt make enough or effectively use insulin, a hormone that regulates blood glucose and helps it enter your cells for energy.
High blood sugar is associated with diabetes.
The Centers for Disease Control and Prevention reports that 13% of U.S. adults live with diabetes, and 34.5% have prediabetes (
This means close to 50% of all U.S. adults have diabetes or prediabetes.
Here are 15 easy ways to lower blood sugar levels naturally:
Foods And Drinks You Should Avoid
To reduce your blood sugar, you must focus on which and how much carbs you eat every day. Some examples of foods and drinks you may want to avoid are:
- Refined grains
- Alcohol
Other dietary choices to make are to reduce your sugar intake, avoid adding excess salt while cooking, and limit your caffeine consumption. These choices can help to lower your blood pressure, and in turn, help lower your blood sugar.
Some foods that may increase your risk of high blood sugar may be safe in small portions. There’s even consistent evidence that moderate alcohol consumption may actually reduce the risk of type 2 diabetes.
Consult with your doctor to see what dietary restrictions may work the best for you.
Recommended Reading: What Happens If A Diabetic Eats Too Much Sugar
Foods That Help Lower Blood Sugar Levels
High blood sugar levels can be a cause of concern and, more often than not, stands as a precursor to diabetes. It is therefore essential to make steady and low-blood sugar levels a goal. Certain foods can help with this long-term goal. Here is a list of some foods to help lower blood sugar naturally:
1. EggsA tasty, nutritious, and satiating superfood, eggs are a well-chosen option for blood sugar lowering foods. Add them to breakfast or even snack options with the benefit of stable blood sugar levels.
2. Seafood saladIf a juicy and tasty piece of fish is on the menu, there is no need to worry about spiking blood sugar levels. Fish is rich in omega-3 fatty acids, a compound crucial to our overall wellbeing.
3. YogurtYogurt is generally a healthy addition to the meal or snack menu. That holds true as long as it isnt overly processed and loaded with sweeteners. Adding unflavored yogurt adds texture, taste, and health to the meal all of that without disturbing blood sugar levels.
4. Peanut butterIn this edition of how to lower blood sugar naturally, one of our favorites is peanut butter. Smooth or crunchy, PB is rich in texture, fats, and proteins, and it can get rid of hunger just like that. Pair it with fruit or add it to a smoothie.
5. SmoothieTalking about smoothies, how can we not add them to our list of foods that help maintain blood sugar? A protein-packed fruit, vegetable, or PB smoothie is a pick-me-up snack we all need.
What Is High Blood Sugar
Blood glucose, or blood sugar, is usually regulated very well by an organ called the pancreas. When blood sugar levels rise due to eating, stress, and other normal body functions, the pancreas releases enough insulin to bring blood sugar levels back to a healthy range.
When blood sugar imbalances exist, the pancreas either doesnt produce enough insulin to regulate blood sugars, or the cells dont respond to insulin-like they should. This results in high blood sugar and diabetes.
Blood sugar is measured in mg/dL. Fasting blood sugar is considered borderline high when its between 100-125 mg/dL, and anything above 126 mg/dL is high. People with borderline high fasting blood sugar may be considered to have prediabetes.
Postprandial blood sugar is considered high when its above 140 mg/dL within two hours of starting a meal.
The hemoglobin A1c is considered borderline high when its 5.7%-6.4%, and anything above 6.5% is indicative of diabetes. The A1c is a more accurate way of diagnosing prediabetes because its over a longer period of time than just one fasting blood sugar test.
Also Check: What Is A Normal A1c For A Non Diabetic
Spinach Best Food For Diabetes
Spinach isrich in proteins and amino acids. One cup of spinach has approximately 5 gramsof proteins. It is abundant in minerals like iron, zinc, magnesium, calcium,and potassium which lower high blood pressure. The high fiber content in itsleaves helps to lower blood sugar. Protein, minerals, and fiber are magicingredients that balance insulin levels and keep you healthy.
How to add it to your diet:
- Add spinachto your salads and soups
- Makedelicious green smoothies
- Spinachcurries taste exotic
Foods To Lower Blood Sugar
While a specific food cant lower high blood sugar, eating certain foods can help promote healthy blood sugar levels. Over time, eating healthy foods beneficial for blood sugar can help lower average blood sugar and improve glycemic control.
Carbohydrates have the biggest impact on blood sugar levels in people with diabetes. Common carbohydrates sources include fruit, vegetables, grains, legumes, and dairy products like milk and yogurt. Carbohydrates are broken down into sugar , which enters the bloodstream. When someone with diabetes eats many carbohydrates at once, their blood sugar levels may be higher than their target or goal.
Fiber is a carbohydrate but does not affect blood sugar levels because it is not absorbed by the body. Fiber can also slow gastric emptying, meaning the food takes longer to be broken down into sugar, which is one way it can help diabetes. Eating fiber-rich foods can help avoid a blood sugar spike, which can occur when eating rapidly-digested carbohydrates such as white bread and refined sugar.
People with diabetes need varying ranges of carbohydrates based on individual needs and activity levels. In general, aiming for 30-60 grams of carbohydrates per meal and 15-20 grams of carbohydrates per snack is ideal. Aiming for 25-40 grams of dietary fiber per day is ideal for both blood sugar and heart health.
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Flax Seeds And Chia Seeds
Chia and flax seeds are both rich in fiber and omega fatty acids and have a glycemic index score below 10. The fiber improves blood sugar control and insulin sensitivity by encouraging a steady rise in blood sugar, preventing roller coaster spikes and drops. This stabilizing effect helps you avoid a sluggish feeling after meals.
Theyâre also one of the most flexible foods on this list, making simple, tasty additions to your favorite salads, yogurt, and smoothies. You can even try making chia seed pudding as a low glycemic dessert option!
Resistant Starch Lowers Sugars After Meals
Starches are long chains of glucose found in oats, grains, bananas, potatoes and various other foods.
Some varieties pass through digestion unchanged and are not absorbed as sugar into the blood. These are known as resistant starch.
Many studies show resistant starch can greatly improve insulin sensitivity. That is, how well the body can move sugar out of the blood and into cells for energy.
This is why its so useful for lowering blood sugar levels after meals .
The effect is so great that having resistant starch at lunch will reduce blood sugar spikes at dinner, known as the second meal effect .
Problem is many foods high in resistant starch, such as potatoes, are also high in digestible carbs that can spike blood sugar. Therefore resistant starch in supplement form without the extra carbs is recommended.
Summary: Supplemental resistant starch is a fantastic option for those struggling to control sugars or have hit a plateau.
Read Also: What Is A Normal A1c For A Non Diabetic
Foods That Help Control Blood Sugar
Wholegrains
Whole-grains and high-fibre foods act as a physical barrier that slows down the absorption of carbohydrates. Wholegrain, starchy carbohydrates should be a staple at every meal. Choose similar sized portions at each meal as this can help to control your blood sugar levels.
One standard portion of a starchy carbohydrate is equal to 2 thin slices of wholegrain bread or 1 wholegrain pitta bread/ 1 cup of cooked wholegrain rice/pasta/ noodles/couscous/ a serving of breakfast cereal
Oatmeal
A bowl of oatmeal is one of the best ways to start your day! The reason being simple – it has a low Glycaemic Index which is essentially a ranking of how quickly foods make your blood glucose levels rise after eating them. Another positive? Oatmeal will keep you full for a lot longer and will release the glucose at a slow and steady rate to keep your blood sugars from spiking.
Pulses
A pulse is a seed that grows in a pod, these include chickpeas and garden peas, butter beans, kidney beans and black beans,and lentils.
These foods are a great option for those with type 2 diabetes. The fact that they are high in fibre and protein, helps slow down the breakdown of carbohydrates into glucose in the blood. This means that they dont give that sharp rise in your blood sugar levels. They can be bought tinned or dried both are easy to use. They are low in fat and make a great protein alternative for those meatless Mondays!
See also:What is Type 2 Diabetes?
Non Starchy Vegetables
- Asparagus
Essential Foods To Help Control Blood Sugar Levels
Over 120 million Americans have high blood sugar or diabetes. Thatâs a scary fact. What might be an even scarier one is that most of them donât know they do. Fortunately, we know that the most successful preventative care approach for these conditions is watching your blood glucose levels.
When it comes to blood sugar levels, nutrition is the leading factor impacting them. Most foods will not lower glucose levels, but certain foods have shown they can help control them. You might think that blood sugar is only affected by the amount of sugar, carbohydrates, and fats you eat. Surprisingly, thatâs not the case! Vitamins and minerals in your diet also play a key part in controlling your blood sugars.
Also Check: Can You Get Diabetes If You Re Skinny
Yams Sweet Potatoes And Green Bananas Are Complex Carbohydrates That Lower Blood Sugar Levels
Many people are familiar with sweet, ripe yellow bananas but in Jamaica and other parts of the world, people prepare cuisine with green bananas regularly too. In order to enjoy these, peel the skin from them and boil them, just as you would do with yams, sweet potatoes, and other alternatives that are rich in fiber. These help to lower your blood sugar because they are a good source of complex carbohydrates and take a long time to be broken down by the body.
You can enjoy sweet potatoes in a variety of ways, including in pies baked with crusts made using whole grains. You can bake sweet potato chips and enjoy them as a snack. When you want a hearty meal, you can enjoy a legume stew, curried chicken, or other proteins with a delicious salad and boiled yams. As a diabetic, you can have a wide variety of meals that are healthy and tasty, lowering your blood sugar while also improving heart health.
The American Heart Association states that complex carbohydrates are good for your heart. The complex carbohydrates that you use at lunchtime or dinner to lower your blood sugar do not raise triglyceride levels in the way that foods that are rich in simple sugars do. High triglyceride levels are an indicator of poor metabolic health. It’s important to keep your triglyceride levels moderate and this is best done through eating complex carbohydrates.