Foods That Lower Blood Sugar
High blood sugar refers to a common condition where the blood in your body contains a high amount of sugar. It is also known as hyperglycemia and happens because your body lacks the necessary amount of insulin. It can be harmful and cause vomiting, vision problems, fast heartbeat, etc. One of the simplest ways to lower your blood sugar is by eating healthy. Three out of two people who have diabetes tend to suffer from high blood sugar. Foods that have a high level of potassium, magnesium, etc., can help you control your sugar level. Here, we will discuss some foods that lower blood sugar. Check out foods that help with different health problems.
Avocados help in keeping control over your blood sugar. It has a great level of calcium, magnesium, potassium, and vitamin A, E, C. All of these nutrients are helpful and have beneficial effects on improving blood sugar.
As per researchers, if you consume half an avocado, it will reduce your appetite, i.e., you will not feel hunger for a long period after your meal. It will also reduce your insulin effects and post-meal blood sugar.
Add avocadoes to your salad or put it on a toast.
Apples are an affordable natural food item that reduces blood sugar. It includes plant compounds and soluble fibers that help in the reduction. Chlorogenic acid, quercetin, etc., are some of the elements that decrease the risk of diabetes.
A high intake of fruits like apples and grapes results in the reduction of type 2 diabetes. Consuming an apple before eating rice helps in reducing post-meal blood sugar, which is also beneficial.
Add an apple to your salad along with other fruits.
Kale belongs to a nutritious vegetable family. They have extensive health benefits and significantly decrease the level of post-meal blood sugar. People identify it as a superfood because of its effects of lowering blood sugar and insulin sensitivity.
The vegetable contains fiber and flavonoid antioxidants, like, kaempferol and quercetin. Kale has no starch content and hence has a low level of carbohydrate. Apart from improving blood sugar, it also protects against heart diseases and cancer.
Cook soups and stews with kale. It will make the dish nutritious and healthy. Consume it with chicken and other veggies as a breakfast or roast it and make “kale chips.”
Kimchi is a fermented food that includes different health-promoting elements. They improve your blood sugar level and reduce insulin sensitivity. Kimchi includes probiotics, antioxidants, and minerals that help improve glucose tolerance.
Have Kimchi as it is or add it to your rice. Make pasta sauce or stew. Kimchi is a very versatile dish to eat with anything.
Nuts and nut butter
Almonds, walnuts, pistachios, and similar types of nuts are foods that lower blood sugar. They have a high source of nutrients, healthy fat, and other fibers. People with type 2 diabetes can also consume this to lower their post-meal sugar level. As per studies, including nuts in your diet will reduce sugar levels and control your hemoglobin.
However, you have to be careful about the amount. Including 1.5 ounces of nuts in your daily diet should be enough. Eat a handful of nuts simply or use nut butter on your bread. Chop them up and add them to your salad or oatmeal.
Consuming beans can bring a noteworthy improvement in your insulin sensitivity and blood sugar regulation. It possesses a high amount of protein and fiber. High starch resistance and fiber solubility are also present in them. Beans have several carbohydrates present in them.
However, the presence of fiber tops the presence of carbohydrates. Therefore, the food digestion process of your body is very slow, and hence your sugar response will remain minimal. It will also protect against diabetes.
Consume beans with salads or soups. Or, simply sauté it with other veggies and devour it.
Yogurt is another fermented item that prevents diabetes. It is a dairy product and uses milk and active bacteria for its preparation. It has many health benefits, and the fermentation process is responsible for that.
Yogurt will help in preventing diabetes and stabilizing your sugar level as long as you don’t sweeten it with additional sugar. Flavored yogurt has a high sugar content and hence looks for plain yogurt. If you consume it daily, then you will not have to worry about your diabetes or sugar level.
Apart from nutrients, another thing that our body requires is protein. It is vital for blood sugar control, and therefore consumption of fish and other seafood is important. They incorporate a high level of protein, vitamins, antioxidants, healthy fats, etc., and do not let your post-meal sugar level spike. It has no carbohydrate content and contains a high amount of Omega 3 fat.
Consumption of fish will also help you to reduce your weight by stopping you from overeating. It will initiate the loss of excess body fat and also reduce the risk of diabetes. Intake of fish oil will help you achieve a balance in your sugar levels.
Grill or barbecue the fish for consumption. Make sandwiches, salads, and other dishes or simply eat it with brown rice and some vegetables.
Therefore, if you have a high sugar level and are looking for foods to stabilize it, then this is it. These foods that lower blood sugar will help you balance your sugar while adding nutrition and protein to your diet.