There are many fruits that help lower blood sugar. Aside from containing a lot of fiber which is the most crucial component in reducing blood sugar, they also contain certain enzyme inhibitors which reduce the rate at which cells absorb glucose. Strawberries, blueberries, and plums are all popular fruits for reducing blood sugar. Other very good fruits to add to your diet include blackcurrants, cherries, kiwifruit, pomegranates, green apples, and red apples. You should eat these fruits in moderation however to ensure your blood sugar levels are not excessively low.
The 5 Best Foods to Control Diabetes and Lower Blood Sugar
If you have diabetes, you are aware of how challenging it can be to balance your food and blood sugar levels. Many people go through years of trial and error before they find what works for them because certain foods trigger enormous spikes while others actually lower blood sugar. Fortunately, we’ve been able to identify which foods are superior to others because to years of scientific research. The 10 best foods to manage diabetes and reduce blood sugar are covered in this article.
Consider meal planning for diabetics to get the most nutrition from your diet. Meal planning and preparation in advance will help you save time and energy during the week and lessen your propensity for unhealthy eating or snacking.
Non-Starchy Vegetables; Non-starchy vegetables are one of the most healthy foods you can eat as a diabetic. Not only will they fill you up, but they’re full of essential vitamins and minerals that help regulate your blood sugar. Since they’re a whole food with trace amounts of sugar and high levels of fiber, you can eat as many non-starchy vegetables as you want without having to worry about high blood sugar spikes. To get the most out of your non-starchy vegetables, choose fresh, canned, or frozen vegetables that have no added salt or sauce. Some examples of non-starchy vegetables include the following:
Artichokes
Asparagus
Avocados
Broccoli
Cabbage
Cauliflower
Celery
Cucumbers
Green Beans
Hearts of Palm
Mushrooms
Olives
Onions
Squashes
Tomatoes
Zucchini
And more!
Leafy Greens; The best leafy greens are sometimes thought of as non-starchy vegetables, but they should have their own area. Leafy greens are lower in digestible carbohydrates than other vegetables and are nutrient-dense. This implies that regardless matter how many you eat, your blood sugar level won’t increase significantly.
Due to their extremely high vitamin C content, spinach and kale are among of the healthiest leafy greens to include in your diet on a regular basis. Those with type 2 diabetes can better manage their diabetes with vitamin C, which also helps to improve mood. Moreover, leafy greens have particular antioxidants that can save your eyes from diabetes problems.
Fatty Fish; Fatty fish ought to be a component of your diet whether or not you have diabetes. One of the healthiest foods you may eat, it offers a wide range of advantages. The omega-3 fatty acids DHA and EPA, which are abundant in oily fish like salmon and anchovies, can help shield your heart from potential issues from diabetes.
Following consumption, DHA and EPA both protect your blood vessels, lessen inflammation, and enhance the functionality of your arteries. Fatty fish can help you maintain a healthy diet and lower your risk of significant problems because diabetes virtually doubles your risk for heart disease and stroke. Moreover, fatty fish is a fantastic protein source that will make you feel full.
Nuts and Eggs; Nuts and eggs are two more fatty foods that support blood sugar regulation and diabetes management. Nuts won’t cause your blood sugar to rise because they are abundant in fiber and most of them contain few digestible carbohydrates. It’s crucial to distinguish between different kinds of nuts, though, as some of them contain a lot of easily absorbed carbohydrates. Almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, and walnuts are the finest nuts for diabetics. Make sure to eat nuts in moderation if you’re keeping an eye on your weight.
Even though they contain a lot of good fats, they still contain fat and shouldn’t be consumed in excess. In addition, eggs are a fantastic source of good fats that can help manage diabetes. They can really increase your insulin sensitivity, reduce inflammation, and offer antioxidant advantages that help your body produce fewer free radicals and stave against disease. Make sure to include the yolk when eating eggs because that is where the majority of the nutrients are found.
Seeds; Certain seeds have a reputation for regulating diabetes. Chia seeds and flax seeds are the two seeds that diabetics should eat the most. Chia seeds are high in fiber, have little carbohydrates that can be digested, and have been shown to actually lower blood sugar levels. This is really helpful for managing diabetes well.
Flaxseeds are also advantageous since they can help reduce stroke risk, improve blood sugar control, and lessen your risk of heart disease. Choose ground flaxseeds or make sure you take the time to grind the seeds yourself before consuming them because they might be challenging to absorb. You won’t get any advantages from eating entire flax seeds.
10 Foods That Lower Blood Sugar
Due to the fact that each person’s body is unique and responds to food in a variety of ways, managing blood sugar levels through healthier meal choices can occasionally feel more like an art than a science.
But, one thing is certain: while some meals (such as processed foods and those with added sugars) are inflammatory and encourage high blood sugars, other foods (such as whole grains) are anti-inflammatory and assist the body in better controlling blood sugar levels (like fresh produce, and foods without any added sugar).
Even those without diabetes can benefit from eating foods that reduce inflammation and support stable blood sugar levels!
Why focus on food?
Why focus on diet when you can just take additional medications like insulin or metformin, many people question. “, which is an excellent question.
The goal of diabetes is to find a good balance of anti-inflammatory foods that you enjoy, incorporated into a healthy lifestyle with plenty of sleep, exercise, and stress management techniques, to create a sustainable way to manage your diabetes. Diabetes is not just about taking as much insulin as possible to fight high blood sugars.
Concentrating on anti-inflammatory and blood sugar-regulating foods can not only help you control your diabetes, blood sugar levels, and HbA1c levels, but it will also make losing weight simpler.
Extreme high and low blood sugar levels will be less common for you, and managing your diabetes won’t be as miserable. It will be really beneficial. We need all the assistance we can receive because of our diabetes!
The top 10 items that experts advise you eat to best control your blood sugar are listed below:
Pumpkin and pumpkin seeds (pepitas)
Pumpkin seeds are like gold coins. These seeds are packed with protein, healthy fats, fiber, and antioxidants.
One cup of unshelled pumpkin seeds only has about 6 grams of net carbohydrates (thanks to all that dietary fiber!), so most people do not have trouble bolusing insulin for them.
Pumpkin puree is similarly great for blood sugar control. The naturally sweet squash is high in fiber and Vitamins A and C, while low in calories and carbohydrates.
In countries like Mexico and Iran, pumpkins are even used as a medicinal food for people with diabetes.
A 2018 study found that people who consumed 2 ounces of pumpkin seeds enjoyed a post-meal blood sugar that was 35% lower compared to a control group. Dig in!
Flaxseeds
Do you mean more seeds? Oh, yes! Flaxseeds are a great addition to any diabetes diet and can assist in controlling blood sugar levels.
With only 3 grams of carbohydrates per serving, flaxseeds are low in carbohydrates and high in fiber and good fats.
In a type 2 diabetes trial, participants who consumed 7 ounces of yogurt with 1 ounce of flaxseed added each day saw substantial reductions in their HbA1c levels over the course of 8 weeks compared to those in the control group who consumed their yogurt plain.
Additionally, in a review of 25 studies, researchers found that eating whole flax seeds directly led to significant improvements in blood sugar levels.
Adding just a tablespoon or so per day to your daily yogurt, smoothie, oatmeal, or even on top of a salad can make a huge difference!
Beans, legumes, and lentils
Beans, beans, they’re good for your…diabetes! This powerhouse food is full of protein, fiber, and magnesium. Beans are proven to slow down digestion and prevent blood sugar spikes after meals.
Beans don’t only improve blood sugar levels, but they’ve been found to help prevent the onset of diabetes, as well.
Not only that, but eating beans regularly can help improve cholesterol levels, according to the American Heart Association, and can help cardiovascular health, if you’re regularly replacing your red meat consumption with a bean entrée, instead.
Since heart disease is the number one cause of death for people with diabetes, adding beans to your diet is an excellent idea!
Kale
This super-green, which was once famously referred to as a “superfood,” is loaded with nutrients like fiber, vitamins, minerals, and antioxidants. Even better, kale has substances that support blood sugar regulation.
According to a study from Japan, when participants had between 7 and 14 grams of items containing kale, their post-meal blood sugar levels were noticeably lower than those of the control group.
Additionally, the antioxidants found in kale, like quercetin and kaempferol, have insulin-sensitizing and blood sugar neutralizing effects.
Berries
Berries have been related in numerous studies to lower blood sugar levels. There is a ton of fiber, vitamins, minerals, and beneficial antioxidants in berries like strawberries, blueberries, raspberries, blackberries, and mulberries.
Compared to the control group, persons with prediabetes who consumed 2 cups of raspberries along with a high-carb dinner (such as pizza or pasta) had significantly lower post-meal insulin production and blood sugar levels.
Berries also improve insulin sensitivity and improve glucose clearance from the blood, meaning that if you have high blood sugar, insulin will work faster to bring your blood sugar down (lacking this ability can contribute to insulin resistance).
Adding some berries to your morning yogurt or oatmeal can help you gain the benefits from them all day long.
Citrus fruits like lemons, limes, and grapefruit
Citrus fruits are not only delicious, but they also contain fewer calories and carbohydrates than the majority of other fruits. They are regarded as low glycemic fruits, which are great for diabetics.
Also, they are rich in fiber, vitamin C, minerals, and beneficial antioxidants. Regular consumption of them can improve your ability to control your blood sugar levels.
Additionally, their high fiber content and plant compounds like naringenin contribute to their anti-diabetic properties, according to a 2019 study, which is super helpful in preventing the development of type 2 diabetes in people who have prediabetes, and helping to regulate blood sugars in people who already have diabetes.
Eating these delicious fruits regularly can help to improve one’s insulin sensitivity, reduce both blood sugar spikes and HbA1c levels, and prevent the onset of type 2 diabetes. Bon appétit!
Eggs and egg whites
Eggs are the solution if you want to gain muscle, feel satisfied, and not use a lot of insulin.
The protein and essential vitamins and minerals in this delicious and adaptable cuisine are abundant, yet they frequently have a poor rap due to the presence of dietary cholesterol.
Nonetheless, they can support an incredibly healthy diet and enhance blood sugar regulation when used in moderation.
In a 2018 study, researchers discovered that eating at least one egg per day resulted in a statistically significant reduction in fasting blood sugar of 4.4% among overweight and obese adults with either prediabetes or type 2 diabetes.
The subjects also enjoyed insulin sensitivity compared to people who ate an egg substitute.
Additionally, in a longitudinal 14-year study of Korean adult men, frequent egg consumption of between 2-4 eggs per week was associated with a 40% lower risk of diabetes, compared with eating eggs just once per week.
Finally, while some people may need to dose for the fat and protein found in eggs, they have zero carbohydrates and no sugar, and make an excellent no-carb meal or snack for those following a low-carbohydrate diet.
Kefir and yogurt
Kefir and yogurt are two fermented dairy products that are great at filling you up while helping to regulate blood sugar.
These probiotic-rich foods also contain a lot of protein, calcium, and Vitamin D, making them an excellent addition to your diet.
Studies have found that adults consuming just 5 ounces of yogurt daily helped to improve post-meal blood sugar levels, and another study showed that when people with type 2 diabetes drank 20 ounces of kefir per day, they greatly reduced both their fasting glucose numbers as well as lowered their HbA1c levels, compared to a control group.
Avocados
Avocados are a wonder fruit, although many people believe they’re a veggie! These delicious, full-fat fruits are full of antioxidants, vitamins, minerals, and fiber, and they help lower blood sugar levels.
Numerous studies have shown that avocado consumption is associated with a lower risk of developing metabolic syndrome, including prediabetes and type 2 diabetes.
Adding this high (of healthy) fat fruit to your diet can keep you fuller for longer, due to its high fiber content, and will help you make healthier food choices all day long.
Fish and seafood
Eating fish and seafood is a great addition if you want to better control your blood sugar levels, despite being frequently disregarded.
The heart-healthy fats and protein found in fish like tuna, salmon, sardines, and shrimp as well as seafood like lobster, oysters, and other shellfish help lower blood sugar levels.
Except for when it is breaded and fried, almost all fish and seafood has neither carbs nor sugar.
Fish is a fantastic place to start when it comes to protein and fat, which are necessary to maintain healthy blood sugar levels.
One research of overweight and obese adults found that those who had 26 ounces of fatty fish weekly saw a significant improvement in their post-meal blood sugar levels compared to those who did not. This is another scientifically supported argument in favor of fatty fish.
5 Foods That Help Lower Blood Sugar & Keep Your Levels Balanced
Merrell Readman is mindbodygreen’s associate food and health editor. Readman holds a journalism degree with a minor in cinema and television from Fordham University. Throughout her editorial career, she has covered topics relating to beauty, health, and wellbeing.
The products on this page have been independently selected by our editors. We might receive a small commission if you decide to buy something that was referenced in this post.
Blood sugar and glucose spikes are intricately tied to the foods you’re eating, with some ingredients being more likely to cause a sharp increase than others, leading to a subsequent crash. While blood sugar is certainly more of a concern in people with diabetes, prediabetes, and other health issues, keeping an eye on spikes can help keep you feeling great while regulating your mood, concentration, and energy levels (among other things!)
Fortunately, there are a number of ways you can keep your blood sugar in check, with your diet being essential in the long term for sustaining glucose levels. But can food immediately lower your blood sugar if you’re in the midst of a spike? Here’s what you need to know.
Carbohydrates in their many forms are converted into glucose as they’re digested, leading to an increase in blood sugar. Every body is unique in how it is affected by food, extending to your reaction to how quickly your glucose levels become elevated after eating carbs. That being said, while certain food pairings may keep your blood sugar levels stable, there aren’t many ingredients that can rapidly decrease glucose. Therefore, if blood sugar is a concern, it can instead be helpful to monitor how certain meals affect your glucose levels and search for ingredients that will allow you to feel more stable.
There are ways you can make food less impactful on your glucose response, and by integrating helpful habits into your routine alongside a balanced diet, you can work to keep things regulated. “If your glucose levels are elevated from eating a particular carbohydrate, you can lower this by moving your body or by meditating,” functional nutritionist Dana James, M.S., CNS, CDN, explains. “You can also take apple cider vinegar before a meal to lower your glucose response.”
5 foods & ingredients to look for.
Merrell Readman is mindbodygreen’s associate food and health editor. Readman holds a journalism degree with a minor in cinema and television from Fordham University. Throughout her editorial career, she has covered topics relating to beauty, health, and wellbeing.
The products on this page have been independently selected by our editors. We might receive a small commission if you decide to buy something that was referenced in this post.
1.
Protein
It is well known that include protein in your diet is a fantastic method to fuel your muscles and energy levels, and that foods high in protein, whether you consume meat or not, are excellent for regulating blood sugar levels. Bindiya Gandhi, M.D., a specialist in integrative medicine, says that diets high in protein lower blood sugar levels after meals and maintain better insulin balance over time. Salmon, almonds, eggs, hemp seeds, chia seeds, lentils, and other legumes are examples of foods that contain protein.
For the benefit of your blood sugar, consider adding a dish of protein to your meal rather than merely eating a meal that is high in carbohydrates. The most effective way to reduce the glycemic reaction, says James, is to include animal protein in your meal. “For instance, eating a salad sandwich alone will result in a higher glycemic reaction than adding chicken. Similar to how adding wild salmon to a grain bowl may reduce the glycemic increase in the grain bowl.”
2.
Fiber
In general, fibrous meals are healthy for your body. So what about a bonus? Moreover, they can support normal blood sugar levels. “Numerous studies have shown that fiber keeps you satisfied and regulates your blood sugar levels. A high-fiber diet benefits diabetes patients’ blood sugar control and lipoprotein or cholesterol concentration “Gandhi adds. She advises concentrating on including chia or flaxseeds, beans, lentils, or really any leafy greens in your diet to help you reach your fiber targets.
3.
Fenugreek
If you enjoy using herbs in your cuisine, fenugreek is a tasty plant that grows close to the clover and can help regulate blood sugar levels. Gandhi points out that this plant is a great and simple addition to your diet, but breastfeeding moms should avoid using it because it might impair their milk supply. She notes that a meal high in fenugreek also reduced urine glucose and improved total cholesterol and triglyceride levels, as well as the glucose tolerance test. Try include it in your homemade pasta sauces, roasted vegetables, or even soups for a sweet and nutty flavor that has benefits for controlling blood sugar.
4.
Cinnamon
Cinnamon is another excellent spice choice for controlling blood sugar levels. According to Gandhi, “cinnamon marginally reported improving blood sugar in two investigations with limited patient sample sizes.” Although not being the norm, it is advised to use for a healthy diet and way of life. Even simpler to incorporate into your diet than fenugreek, you can add some cinnamon to your morning oatmeal, Greek yogurt, or even a fiber-rich smoothie to maintain steady energy levels and prevent blood sugar spikes.
5.
Apple Cider Vinegar
As James said earlier, using apple cider vinegar with meals can aid in regulating blood sugar rises and maintaining normal levels. “Blood sugar balancing and weight loss are two common benefits of ACV. In patients with diabetes and high cholesterol, regular ingestion does help to enhance oxidative stress and glycemic management, “Gandhi notes. Though it may not have the most mouthwatering flavor, the advantages of consuming 1 to 2 teaspoons daily are indisputable.