Diabetes & Diet – 10 Best Foods to Lower Blood Sugar

The list of all lists.

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Living with diabetes means that there is a constant struggle of balancing blood sugar levels. Don’t worry. We’ve got a list of the 10 best foods to help regulate your blood sugar naturally.

1. Cinnamon

A study out of the Human Nutrition Research Center found that taking 1/2 teaspoon of cinnamon each day makes the cells more responsive to insulin. This helps the body convert sugar into usable energy. When taken for 40 days (or more), you can expect to have lower blood sugar spikes after eating. Pretty easy, right? Sprinkle a little bit of cinnamon into your coffee, oatmeal, or sweet potatoes for some glucose reducing effects.

2. Nuts

Nuts provide so many benefits to the heart, the brain, and fasting blood sugar levels. In fact, just 2 ounces of almonds a day can significantly lower fasting glucose and increase insulin sensitivity. So, grab a handful of nuts as your afternoon snack for better- controlled blood glucose.

3. Leafy Greens

Leafy greens, such as spinach, kale, and chard, are like crunchy little multivitamins. They feed your body all the powerful vitamins and minerals while also protecting the body against damage. They are also loaded with fiber, which is essential to control glucose levels. Fiber slows down the rate of absorption when eating so that you don’t have a sudden spike of glucose entering the bloodstream. Try throwing a handful of spinach in your fruit smoothie!

4. Green Tea

Green tea is good for the brain, the immune system, and apparently blood sugar. It works by reducing inflammation throughout the body. When the body is riddled with inflammation, it has a difficult time metabolizing glucose. This leads to a dangerous spike in blood sugar levels. Drinking green tea reduces inflammation and helps the body metabolize glucose more easily.

5. Cold-Water Fish

Protein is essential for all of us. The problem? Many types of proteins actually cause inflammation, except for cold-water fish. Not only that, but cold-water fish is a great source of fatty acids, which further protect the heart from the damaging effects of diabetes.

6. Water

Yes, this is simple, but it is true. Water is the best beverage option and is necessary to our survival. Rather than consuming unnecessary sugar, calories, and chemicals, stick to water.

7. Citrus Fruits

Levels of vitamin C appears to be lower in people with diabetes compared to the healthy population. While we don’t know which came first, diabetes or low levels of vitamin C, an increase in the vitamin helps alleviate the symptoms of diabetes. So, grab your oranges and your grapefruits and eat up!

8. Avocados

Monounsaturated fatty acids (MUFAs) are the key ingredients in avocados because they help improve insulin sensitivity. Plus, they are loaded with fiber and delicious. Add one to basically any meal.




9. Garlic

Garlic helps manage blood sugar levels and lowers fasting blood glucose. While it is best to eat it raw, you don’t necessarily have to bite down on it. Spread some crushed garlic on your toast or drink your chopped garlic with a bit of water like a shot. Either way, this delicious little bulb will help you maintain stable glucose levels.

10. Chocolate

Yes, it’s true! Apparently, a team of researchers at Tufts University found that dark chocolate can actually improve insulin sensitivity. Be sure to stick with the all natural, low sugar stuff though.

References

Men’s Health. URL Link. Retrieved August 4, 2017.

Health Line. URL Link. Retrieved August 4, 2017.