If you are someone who struggles with blood sugar levels, you know how challenging it can be to keep them under control. High blood sugar levels can lead to many health problems, such as heart disease, nerve damage, kidney disease, and vision problems.
What is Blood Sugar?
Blood sugar, also known as blood glucose, is the amount of sugar in your blood. Your blood sugar levels can be affected by what you eat, how much exercise you get, and other factors.
What are the symptoms of high blood sugar?
High blood sugar levels can cause some symptoms, including:
- Feeling very thirsty
- Urinating often
- Feeling very hungry or tired
- Having trouble breathing
- Blurred vision
If you diagnose any of these symptoms, it’s important to see your doctor immediately.
What are Blood Sugar Levels?
Blood sugar levels are the amount of glucose, or blood sugar, in a person’s blood. Glucose comes from the food that you eat. It is your body’s main source of energy. Your blood sugar levels can rise after eating, especially if you eat a lot of carbohydrates.
There are two types of blood sugar levels:
- Fasting blood sugar levels: This is the amount of glucose in your blood after you have fasted, or not eaten, for at least eight hours.
- Post-meal blood sugar levels: This is the amount of glucose in your blood two hours after eating a meal.
What are normal blood sugar levels?
Normal blood sugar levels are:
- Fasting blood sugar levels: less than 100 mg/dL (milligrams per deciliter)
- Post-meal blood sugar levels: less than 140 mg/dL
What are high blood sugar levels?
High blood sugar levels are:
- Fasting blood sugar levels: more than 100 mg/dL
- Post-meal blood sugar levels: more than 140 mg/dL
If your blood sugar levels are high, it means that your body is not able to effectively process glucose. This can be a problem if it happens often, as it can lead to diabetes.
In this blog post, we will discuss 10 foods that can help to lower blood sugar levels. These foods are healthy and delicious, so you will not have to worry about sacrificing flavour for your health!
10 Foods to Help Lower Blood Sugar
Fortunately, some foods can help to lower blood sugar levels. Here are ten of the best:
1. Oatmeal
Oatmeal is a type of cereal grain that is popular for breakfast. It is made from oats, which are hulled and milled grains. Oatmeal can be eaten cooked or uncooked. There are many ways to prepare oatmeal, such as with milk, water, or fruit juice. Make sure to choose oatmeal that is not sweetened or flavoured, as these can add unnecessary sugar to your diet.
- Oatmeal is a good source of soluble fibre, which can help to lower blood sugar levels. Soluble fibre slows the absorption of glucose into the blood, which helps to keep blood sugar levels stable.
- Oats also contain Avenanthramides (anthranilic acid amides) which are compounds that have antioxidant and anti-inflammatory properties.
- Eating oatmeal regularly can help to lower blood sugar levels in people with diabetes.
- Oatmeal can also be a healthy part of a diet for people who are at risk of developing type II diabetes.
If you are interested in trying oatmeal to help lower your blood sugar levels, talk to your doctor or dietitian to see if it is right for you.
2. Yoghurt
Yoghurt is a fermented dairy product that is made from milk. It can be made from whole milk, skim milk, or cream. The fermentation process of making yoghurt kills harmful bacteria and creates beneficial probiotics.
How does it help lower blood sugar?
The fermentation process creates lactic acid, which gives yoghurt its sour taste.
- Lactic acid slows down the release of sugar into the blood, making yoghurt a good food for people with diabetes and high blood sugar levels.
- Yoghurt is also a very good source of calcium and protein.
- It also contains probiotics, which are beneficial bacteria that help to improve gut health. Probiotics have been shown to help reduce blood sugar levels and improve insulin sensitivity.
So, if you are looking for food that can help to lower blood sugar levels, yoghurt is a good choice. Just be sure to choose plain yoghurt and add your fruits or sweeteners. Avoid flavoured yoghurts, as they often contain high amounts of sugar. Make sure you talk to your doctor to see if it is right for you.
3. Beans
Beans are a type of legume that is low in calories and high in fibre. They also have a low glycemic index, which means they do not cause blood sugar levels to spike after eating them. Some studies have even shown that beans can help to lower blood sugar levels over time.
How do beans help lower blood sugar?
- Beans have a lot of protein and fibre. Protein helps stabilize blood sugar levels by slowing the release of glucose into your blood
- Fibre helps in slowing down the digestion of carbohydrates.
- Fibre also helps keep you feeling full, so you’re less likely to reach for sugary snacks between meals.
Beans can be added to a variety of dishes, so they are a versatile food that can help you stick to your blood sugar control diet.
Just make sure to talk to your doctor or dietitian about how many beans you should eat each day.
4. Lentils
Lentils are a type of legume that is low in calories and high in fibre. They also have a low glycemic index, which means they do not cause blood sugar levels to spike when you eat them. Lentils are a reliable source of protein and can be used in place of meat in many recipes. They can be added to soups, stews, salads, and even used as a stuffing for vegetables.
How can lentils help reduce blood sugar levels?
Some studies have shown that eating lentils can help to lower blood sugar levels. This is likely due to the fibre and protein content of lentils.
- The fibre in lentils provides help in slowing down the digestion of carbohydrates
- While protein helps to slow the release of glucose into your blood.
- Just like beans, Lentils are a versatile food that can help you stick to your blood sugar control diet and they can be added to various recipes or salads.
5. Almonds
Almonds are a type of nut that contains a high amount of protein and healthy fats. Eating a handful of almonds each day can help you improve your overall health. Following are some of the benefits of consuming almonds:
- Almonds can help you in losing weight.
- Almonds are useful for lowering blood sugar levels.
- Almonds can also help reduce the risk of heart disease.
Almonds have been shown to help lower blood sugar levels.
- If eaten in moderation, almonds can help in keeping blood sugar levels in check by providing a slow and steady release of energy.
- The fibre in almonds helps to slow down the absorption of sugar into the bloodstream, which helps to keep blood sugar levels from growing.
So, if you’re looking for foods that can help to keep your blood sugar levels in check, be sure to add almonds to your list. Just remember to eat them in moderation and pair them with other healthy foods for blood sugar control.
6. Chia Seeds
Chia seeds are a good source of fibre. They contain more fibre than any other seed or grain. Chia seeds can be added to several dishes, including yoghurt, oatmeal, and smoothies. They also have blood sugar-lowering effects and are good for diabetes. Chia seeds can help you lose weight, lower blood pressure, and improve cholesterol levels.
How can chia seeds help blood sugar levels?
- Chia seeds have a high amount of fibre, which helps to slow down the digestion of carbohydrates and keep blood sugar levels from spikes.
- Additionally, chia seeds are a good source of protein, which helps to slow the release of glucose into the blood.
- Omega-3 fatty acids in chia seeds can help with blood sugar levels. Omega-3 fatty acids help reduce inflammation and support cardiovascular health.
So, If you are looking for blood sugar-lowering food, you may want to consider adding chia seeds to your diet.
7. Cinnamon
Cinnamon is a spice that can be used in both sweet and savoury dishes. It has a warm, woody flavour and can be used to add depth of flavour to soups, stews, and curries. cinnamon can also be used as a spice in baking pies, cookies, and cakes.
Cinnamon is also well known for its blood-sugar-lowering properties.
- In a study of 60 people with type II diabetes, cinnamon was found to reduce blood sugar levels by up to 29%.
- Cinnamon is thought to work by increasing insulin sensitivity and helping to move blood sugar into your cells, where it’s used for energy.
So if you’re looking to lower blood sugar levels, adding a little cinnamon to your diet is a good place to start. Here are ten delicious foods that contain cinnamon.
- Applesauce
- Cinnamon Toast
- Oatmeal with Cinnamon
- Cinnamon Rolls
- Snickerdoodles
- Cinnamon Streusel Coffee Cake
- Pumpkin Pie
- Sweet Potato Casserole
- Chai Tea Latte
- Cinnamon Spiced Nuts
8. Green Tea
Green tea has been used for centuries as a natural remedy for many ailments, including diabetes. In many areas of the world, the most common type of green tea is matcha. Matcha is a finely ground powder made from high-quality sencha leaves, and it has been used in Japan as a ceremonial drink since the 16th century.
How does green tea help in lowering blood sugar levels?
- Green tea is rich in antioxidants, which can help to lower blood sugar levels by reducing oxidative stress.
- Drinking green tea can help lower blood sugar levels by increasing the body’s sensitivity to insulin.
- Green tea contains caffeine which stimulates the release of insulin from the pancreas.
- Green tea also contains polyphenols which aid in the absorption of glucose.
Choose green tea that is unsweetened for the most health benefits. Add a little honey or stevia if you need to sweeten it.
9. Walnuts
Walnuts are grown in the Western hemisphere and are considered one of the healthiest nuts around. They provide a variety of health benefits including improved brain function, reduced inflammation, and lower cholesterol. They are a good source of fibre and protein, which help you feel full longer. Additionally, they can lower the risk for heart disease by lowering cholesterol levels.
How are walnuts helpful for blood sugar levels?
- Walnuts are a great source of omega-3 fatty acids, which have been shown to help reduce blood sugar levels.
- The high levels of monounsaturated fats in walnuts have been shown to make insulin more effective, causing the pancreas to produce less. This leads to lower blood sugar levels and an increase in insulin sensitivity.
- In addition, they contain a high level of potassium which helps regulate blood pressure and heart rate, and it helps nerve cells fire properly.
- Walnuts also contain good levels of magnesium which can help with sleep and muscle contractions.
10. Dark Chocolate
Dark chocolate is a type of chocolate that contains a higher concentration of cocoa solids. It has a more intense flavour than milk or white chocolate because it contains less sugar and milk. Dark chocolate also provides more antioxidants than milk or white chocolate.
We have all heard at least once in our lives that dark chocolate is good for your health. But did you know that it can also help lower blood sugar levels?
- Dark chocolate is rich in flavonoids, which are antioxidants that can help improve insulin sensitivity and blood sugar control.
- In one study, people with type II diabetes who ate dark chocolate had lower blood sugar levels and improved insulin sensitivity after eight weeks.
- Another study showed that dark chocolate improved blood sugar levels in people with prediabetes. After eating dark chocolate for 15 days, they had better blood sugar control and a smaller spike in blood sugar levels after eating a high-carb meal.
So, if you have diabetes or prediabetes, eating dark chocolate may help improve your blood sugar control. Just be sure to choose high-quality dark chocolate that contains at least 70% cocoa and limit yourself to one ounce (28 grams) per day.