10 Foods That Lower Blood Sugar

Introduction

A healthy diet can help lower blood sugar levels and reduce your risk of diabetes. These 10 foods have been proven to affect blood sugar, both positively and negatively. Here’s what you need to know about each one so you can pick the ones that work best for you and create meals that are healthful as well as delicious.

1) Protein

Protein is an essential part of blood sugar control. Protein can slow down how quickly your body digests food, and it takes longer for glucose to enter your bloodstream after you’ve eaten a protein-rich meal. Also, a consuming protein with a meal helps stabilize blood sugar levels. Choose lean cuts of meat, skinless poultry, seafood, low-fat dairy products, eggs, and soy.

2) Cinnamon

Cinnamon works to keep blood sugar levels stable by slowing down stomach emptying. It may also lower blood sugar by increasing muscle glucose uptake and preventing pancreatic beta cells from releasing insulin after meals. Cinnamon is likely one of the best foods for diabetics. One study found it lowered A1C levels by 1.5% over 12 weeks when used in conjunction with a healthy diet.

3) Beans

Beans and legumes like lentils, peanuts, and soybeans are high in fiber, which prevents blood sugar spikes. These foods are also high in protein, which helps keep you feeling full for longer than simple carbs can. If you have Type 1 diabetes or celiac disease, it’s important to talk to your doctor before adding beans to your diet; all beans contain a fairly large amount of carbohydrates that might affect your blood sugar levels if you don’t count them.

4) Avocado

Avocados contain an impressive amount of fiber, providing you with 4 grams per cup, which keeps your blood sugar levels in check. More fiber equals fewer spikes and dips, which is good news for your energy levels and overall health. Avocados are also full of heart-healthy monounsaturated fats that can lower LDL cholesterol when consumed in moderation (just one-quarter of an avocado contains 11 grams). Avocados may even improve gut health which, according to Harvard Medical School research, can lower your risk for diabetes. What’s more? This all-star fruit is high in vitamins K and C as well as folate an essential nutrient that lowers blood pressure and reduces your risk for stroke.

5) Apple Cider Vinegar

Apple cider vinegar has been used for decades as a treatment for diabetes. Its medicinal properties are attributed to its ability to regulate blood sugar, lower cholesterol and help burn fat, making it an excellent ingredient in many weight loss recipes. A recent study published in Phyto therapy Research found that diabetic rats who were given acetic acid (the main component of apple cider vinegar) experienced increased blood sugar levels after just one week of treatment. Further studies have found that drinking two tablespoons of apple cider vinegar with water can lower blood sugar levels by up to 20 percent after 30 minutes when compared to control groups that drank water only.

6) Coconut Flour

Coconut flour is made from dried coconut meat and comes with an array of health benefits. When used to replace wheat or white flours, it can help to lower blood sugar and increase your heart health. Coconut flour is gluten-free and grain-free, so it’s often used by people who suffer from celiac disease. Add 1/2 cup of coconut flour to a batch of brownies for a lighter dessert that tastes just as delicious as any chocolate cake you’ve ever eaten! If you want to make more changes in your diet, try other gluten-free grains like quinoa and buckwheat, which can have powerful effects on your blood sugar levels.

7) Ground Flaxseed

Flaxseed is rich in alpha-linolenic acid, a type of omega-3 fatty acid. Omega-3s can help decrease insulin resistance and triglycerides in people with Type 2 diabetes. Ground flaxseed contains both soluble and insoluble fiber, which research suggests helps slow down blood sugar absorption by stabilizing blood glucose levels after a meal (12). Plus, adding flaxseed to your diet may reduce cholesterol and inflammation (13). Add some to yogurt or oatmeal.

8) Parsley

Research has shown that a small amount of parsley, about half a cup, can lower blood sugar. Make sure to use fresh parsley, and chew on it for best results. If you want even better results, try consuming some with water; multiple studies have found that those who consume water before meals end up eating less food than those who don’t. Eating less food means you’ll be eating fewer calories overall – but it also lowers your blood sugar levels.

9) Cocoa Powder

If you don’t mind a little sweetness, cocoa powder has many of cocoa’s benefits. Cocoa powder is very high in magnesium and antioxidants. It also has compounds that lower blood pressure. These include nitric oxide and catechins, which are known to help relax blood vessels and allow more oxygen to reach your brain. Not only does it contain these nutrients, but it tastes great too! Mix with water or add to smoothies for an easy way to increase your intake of healthy chocolate. A study done at Harvard University showed that drinking hot cocoa increased blood flow by 20% during exercise. In addition, it was shown that drinking hot chocolate after exercise helped maintain blood flow even when sitting down afterward. The researchers concluded that chocolate may be as effective as caffeine for boosting circulation during exercise and even after exercise when muscles need recovery time from intense activity.

10) Chili Pepper

Chili peppers contain a substance called capsaicin, which can help reduce blood sugar levels by improving insulin sensitivity. Try to incorporate spicy red chili peppers and hot sauces into your diet regularly to reap their many health benefits. (Note: Capsaicin is what gives chili peppers their heat.) Many people also find that taking capsaicin supplements helps them lower their blood sugar more effectively than diet alone. (14) For example, one study found that taking 6 grams of supplemental capsaicin daily helped people lose about 4 percent of their body weight over 12 weeks. (15) To get more capsaicin in your diet, add jalapeno and cayenne pepper to your meals as often as possible.

summary

Diabetics and pre-diabetics often struggle to control their blood sugar levels. As such, many resorts to eating foods that lower blood sugar to stabilize them. In today’s post, we will discuss ten such foods. We hope you enjoy  Foods that lower blood sugar: 1) Almonds 2) Apples 3) Baked potatoes 4) Barley 5) Beans and legumes (lentils, chickpeas, etc.) 6) Brown rice 7) Greek yogurt 8 ) Green peas 9 ) Oatmeal 10 ) Onions.