High blood sugar occurs when the body utilizes insulin ineffectively (a hormone that regulates glucose levels). Foods are incredibly crucial for those who already have problems regulating their blood sugar and those at risk of acquiring prediabetes and diabetes.
A poor diet is a leading cause of acquiring Type 2 diabetes and various degenerative and chronic diseases, so we should carefully choose the foods and beverages that have substantial benefits to our health.
So, which foods lower blood sugar? This article will discuss the ten best foods that can lower your blood sugar levels and provide your body with many healthy nutrients.
Beans are a great source of protein, fiber, folate, iron, magnesium, and potassium, all of which are essential to diabetes. It promotes better digestion and helps reduce blood sugar levels. Researches have revealed that the numerous nutrients in beans possess health benefits that vary from lowering cholesterol to regulating blood glucose (sugar) levels. Besides, people who eat more beans have a lower risk of heart disease.
2. Whole grains
Whole grains give a feeling of fullness with fewer calories. These foods are rich in nutrients, magnesium, chromium, folic acid, and omega-3 fatty acids.
Whole grains can decrease blood sugar, blood pressure, and LDL (bad cholesterol). They likewise comprise strong plant chemicals, flavonoids, and lignans, which prevent cardiovascular problems.
Initially, you only have to go from refined flour to whole wheat and use brown rice instead of white rice. The fiber from whole grains helps shrink blood cholesterol levels and lower the chance of heart disease.
3. Dark green leafy vegetables
Including dark leafy vegetables in your diet may work miracles in maintaining your blood sugar levels. Dark green leafy vegetables are packed with necessary and essential nutrients that are crucial for good health.
Research carried out by researchers at the University of Leicester shows that people who include more extra green leafy vegetables in their diet are shown to have a decreased prospect of acquiring type 2 diabetes. The comparison showed that consuming one and a half servings of green leafy vegetables daily reduces the possibility of type 2 diabetes by 14%. Therefore, having a couple of servings of spinach, mustard green, cabbage, spinach, green cabbage, or other leafy vegetables daily can lower your blood sugar.
Yogurt contains both high-quality carbohydrates and protein, making it an excellent food to slow or prevent an unhealthy rise in blood sugar.
Yogurt is a valuable source of calcium, vitamin D, and protein. It also supports teeth and bone health, reduces insulin resistance, and contributes to weight loss. Eat yogurt without fat daily.
Berries are loaded with vitamins, fiber, and antioxidants that may help maintain blood stability in diabetes. Some studies have stated the effects of berries intake with stabilizing insulin and blood sugar levels because berries are low in carbohydrates, calories, and fats, and high in folic acid, fiber, polyphenols as well as vitamin C and E.
Cinnamon can effectively control diabetes due to its powerful antioxidant substance known as quercetin that lowers cholesterol and help glucose metabolism. Adding cinnamon to your regular diet can be precious in regulating blood glucose levels.
Note: Before utilizing cinnamon, it is best to consult a doctor because using it with drugs can affect your liver.
7. Fatty fish
If you have diabetes, you should frequently consume fatty fish because they are rich in omega-3 fatty acids, vitamin D, and high-quality protein. Several scientists and researchers have linked fatty fish to better blood sugar levels. Also, high fatty fish intake may decrease the chance of type 2 diabetes.
Make sure you consume salmon, sardines, halibut, mackerel, herring, and tuna at least twice a week.
8. Nuts (almonds, hazelnuts, cashews, peanuts, walnuts)
Nuts contain a good quantum of minerals, fibers, healthy fats, and vitamins, preventing a spike in blood sugar levels. Studies indicated that regular consumption of nuts such as almonds, hazelnuts, cashews, peanuts, and walnuts would significantly lower blood sugar and reduce the risk of diabetes.
Read more: Types of nuts you can eat every day
.9. Sweet potatoes
Sweet potatoes are rich in fiber, beta-carotene, and potassium, which can maintain your blood sugar levels in check. They have a lower glycemic index than regular potatoes, so you can enjoy them regularly, steamed, or baked, or in soups to prevent blood sugar spikes.
A study validates the beneficial impacts of sweet potato (Ipomoea batatas) on blood glucose and cholesterol levels in type 2 diabetes patients.
Numerous studies have attested that garlic has positive effects on diabetes and high blood sugar problem. The benefit of garlic in diabetes treatment is credited to its ability to stimulates insulin production and promote glycogen production in the liver, thereby lowering blood glucose.