If you’re someone with diabetes, one of the most crucial aspects of living a good life with the condition is to maintain a healthy level of low blood sugar. Having high blood sugar can cause a variety of issues, including permanent damage to your eyes, kidneys, blood vessels, and nerves.
How to Lower Your Blood Sugar – Maintain a Healthy Diet
Multiple factors can cause you to suffer from a high blood sugar level (hyperglycemia) – including your weight, stress, lifestyle, and genetics. Overall, however, the main factor that contributes to your level of blood sugar is diet. Luckily for people with diabetes, there has been an extensive amount of research into what foods contribute to blood sugar spiking, and what foods can help you to keep your blood sugar levels in check.
Without further ado, here are natural foods that lower blood sugar.
What Foods Lower Blood Sugar? Our List of Foods
- Nuts
Perfect for their snackability, nuts are also a great food when it comes to keeping your blood sugar in check. Studies show that eating nuts (and nut butter, like peanut butter) can help to reduce your blood sugar levels throughout the day. Nuts are a rich source of dietary fiber, which can help to slow down the absorption of glucose into the bloodstream. This can help to prevent spikes in blood sugar levels after a meal.
Nuts have a low glycemic index, which means they cause a slower and more gradual rise in blood sugar levels compared to high glycemic index foods like white bread or sugary drinks. Nuts are also high in healthy unsaturated fats, such as omega-3 and omega-6 fatty acids. These fats can improve insulin sensitivity and help regulate blood sugar levels.
Nuts are a good source of magnesium, a mineral that plays a key role in glucose metabolism. Magnesium can help to improve insulin sensitivity and lower blood sugar levels. Nuts are also a good source of protein, which can help to slow down the absorption of carbohydrates and prevent spikes in blood sugar levels.
Overall, incorporating nuts into a healthy and balanced diet can be an effective strategy for managing blood sugar levels, especially for people with diabetes. However, it's important to keep portion sizes in check, as nuts are also high in calories.
- Fermented Foods
If you enjoy kimchi and sauerkraut, you’re in luck! Fermented foods have been proven to improve your level of blood sugar and your overall sensitivity to insulin. These foods help to reduce HbA1c (hemoglobin A1c) – which is a proven market of blood sugar level control.
Fermented foods, such as yogurt and kefir, contain probiotics, which are live bacteria that can help to improve gut health. Studies have suggested that probiotics may help to improve insulin sensitivity and lower blood sugar levels, especially in people with type 2 diabetes.
In addition to probiotics, fermented foods also contain short-chain fatty acids, which can help to reduce inflammation and improve insulin sensitivity. Fermentation can also increase the bioavailability of certain nutrients, such as magnesium and zinc, which can be important for glucose metabolism.
However, it's important to note that not all fermented foods are created equal. Some may be high in added sugars, which can negate any potential benefits for blood sugar control. It's also important to incorporate fermented foods into a healthy and balanced diet, rather than relying on them as a sole strategy for managing blood sugar levels.
- Kale
You may have heard of the fact that kale is popularly known as a “superfood”, and its positive impact on the health of people with diabetes is a testament to this fact. Studies involving Kale’s effect proved that it helps to decrease post-meal blood sugar levels, which is often when blood-sugar levels are at their highest. The high fiber content of kale can help to slow down the absorption of glucose into the bloodstream, which can help to prevent spikes in blood sugar levels after a meal. Additionally, kale contains sulforaphane, a compound that can improve insulin sensitivity and reduce inflammation in the body.
A study published in the Journal of Medicinal Food found that drinking kale juice for 12 weeks improved blood sugar control in people with type 2 diabetes. The study participants experienced a significant reduction in fasting blood sugar levels and a decrease in HbA1c, a marker of long-term blood sugar control.
Overall, incorporating kale into a healthy and balanced diet may be beneficial for people with type 2 diabetes or those at risk of developing the condition. However, it's important to keep portion sizes in check and to balance kale consumption with other foods that can help to regulate blood sugar levels.
- Eggs
How do you like your eggs in the morning? Eggs are an extremely healthy food, combining a high amount of protein with vitamins and minerals. Studies proved that incorporating eggs into your diet will help to reduce your blood sugar, particularly when compared to egg substitutes.
Eggs are a good source of high-quality protein and healthy fats, and they are relatively low in carbohydrates. The protein and fat in eggs can help to slow down the absorption of carbohydrates in a meal, which can help to prevent spikes in blood sugar levels. Additionally, eggs contain certain nutrients that may be beneficial for blood sugar control. For example:
- Choline: This nutrient can help to improve insulin sensitivity and reduce inflammation in the body.
- Vitamin D: Studies have suggested that vitamin D may help to improve insulin sensitivity and reduce the risk of developing type 2 diabetes.
- Lutein and zeaxanthin: These carotenoids can help reduce inflammation and oxidative stress in the body, improving blood sugar control.
A study published in the American Journal of Clinical Nutrition found that consuming a high-protein breakfast that included eggs improved insulin sensitivity and reduced postprandial glucose and insulin responses in overweight and obese women with type 2 diabetes.
However, it's important to note that eggs are also high in cholesterol, and some people may be more sensitive to dietary cholesterol than others. Therefore, it's important to balance egg consumption with other foods that can help to regulate blood sugar levels, such as non-starchy vegetables, whole grains, and legumes.
- Oats
Foods that are high in fiber are helpful in improving your blood sugar levels – and oats are no exception. Meals that included oats helped to reduce blood sugar levels compared to meals that didn’t in a study, so it’s proven to help with your blood sugar.
Additionally, oats contain certain compounds that may be beneficial for blood sugar control. For example:
- Beta-glucan: This type of soluble fiber found in oats can help to improve insulin sensitivity and reduce postprandial glucose and insulin responses.
- Magnesium: Oats are a good source of magnesium, which is important for glucose metabolism and insulin sensitivity.
- Polyphenols: Oats contain various polyphenols, which are plant compounds that can help reduce inflammation and oxidative stress in the body.
A study published in the Journal of the American College of Nutrition found that consuming oatmeal for breakfast improved insulin sensitivity and reduced postprandial glucose and insulin responses in overweight and obese adults with type 2 diabetes.
To incorporate oats into a healthy and balanced diet, consider swapping out refined grains for whole-grain oats. Try making oatmeal for breakfast, adding oats to smoothies or baked goods, or using oats as a topping for yogurt or fruit. However, it's important to keep portion sizes in check, as oats are also high in calories.
- Beans
Beans are a great food to incorporate into your diet if you’re diabetic, because they are chock-full of nutrients such as magnesium, fiber, and protein. Like the other foods on this list, they are also proven to help you reduce your blood sugar levels.
Additionally, beans contain certain compounds that may be beneficial for blood sugar control. For example:
- Resistant starch: Some types of beans, such as black beans and navy beans, contain resistant starch, which is a type of carbohydrate that is resistant to digestion. Resistant starch can help to improve insulin sensitivity and reduce postprandial glucose and insulin responses.
- Soluble fiber: Beans are a good source of soluble fiber, which can help to improve insulin sensitivity and reduce postprandial glucose and insulin responses.
A study published in the Archives of Internal Medicine found that consuming legumes, including beans, was associated with improved glycemic control in people with type 2 diabetes. Another study published in the Journal of the American College of Nutrition found that adding beans to a meal improved glycemic control and reduced hunger in overweight and obese adults.
To incorporate beans into a healthy and balanced diet, consider adding them to salads, soups, stews, and chili. You can also use them as a replacement for meat in certain dishes, such as tacos or burritos. However, it's important to keep portion sizes in check, as beans are also high in calories.
- Pumpkin
Not many people know that pumpkin is an incredible food to eat if you’re trying to manage your blood sugar levels, and has been used as a diabetic remedy in countries like Iran for centuries. Pumpkin seeds are also recommended, as they contain healthy fats and proteins, making them a great choice for people with diabetes. Pumpkin also contains certain compounds that may be beneficial for blood sugar control. For example:
- Cucurbitacin: This compound found in pumpkin has been shown to improve insulin sensitivity and reduce blood sugar levels in animal studies.
- Antioxidants: Pumpkin is a good source of antioxidants, which can help to reduce inflammation and oxidative stress in the body, both of which are associated with poor blood sugar control.
A study published in the journal Nutrients found that consuming pumpkin powder reduced fasting blood sugar levels and improved insulin sensitivity in people with type 2 diabetes.
To incorporate pumpkin into a healthy and balanced diet, consider roasting or steaming pumpkin and adding it to salads, soups, or casseroles. You can also use pumpkin as a substitute for higher-carbohydrate ingredients in certain dishes, such as pumpkin puree, instead of cream in soups or sauces. However, it's important to keep portion sizes in check and balance pumpkin consumption with other nutrient-dense foods.
The Best Natural Way to Lower Blood Sugar – Food!
As you can see, the best way to lower blood sugar naturally is to eat the right foods that have been proven to lower it. Your overall food consumption will also contribute to your blood sugar, so make sure you also monitor how much you eat and which foods you choose to eat. Additionally, try to maintain an active lifestyle to help balance your blood sugar levels. We also recommend testing your blood sugar levels on a regular basis. By monitoring your glucose levels, you can track how your body responds to various foods, medications, and activities and make adjustments to your lifestyle as needed to keep your blood sugar in a healthy range.
