People with diabetes don’t generate enough insulin or can’t use it effectively, leading glucose to build up in the bloodstream. One way to help manage the condition is to eat foods with a low glycemic index (GI).
They linked diabetes, and prediabetes to high blood sugar, often known as hyperglycemia. When your blood sugar levels are elevated but not high enough to be categorized as diabetes, you have prediabetes.
Normally, your body regulates blood sugar levels by manufacturing insulin, a hormone that permits your cells to absorb sugar from the bloodstream.
As a result, insulin is the most significant blood sugar regulator. Multiple causes, however, can compromise blood sugar control and lead to hyperglycemia.
When your liver generates too much glucose, your body produces too little insulin, or your body can’t effectively use insulin, you have high blood sugar. Insulin resistance is the term for the latter.
Dietary habits, certain drugs, a sedentary lifestyle, and stress are all external variables. However, we will explore the dietary habits, that is Foods to eat to lower blood sugar.
Best 20 Healthy Fruits and Food to Eat to Lower Blood Sugar
1. Sweet Potatoes and Yams
Sweet potatoes and yams, on the other hand, have a low GI score and are extremely healthy.
According to some studies, the flesh of the sweet potato contains more fiber than the skin, implying that the entire vegetable may be beneficial to diabetics.
The researchers also mention that sweet potato eating may lower several diabetes indicators, based on the results of an animal study.
Sweet potatoes are a nutritious food with a low GI score, but there is yet no solid proof that they can help stabilize or lower blood sugar levels in humans.
We can use sweet potatoes or yams in place of potatoes in several cuisines, from fries to casseroles. They are foods to eat to lower blood sugar.
Potatoes to Consume
Potatoes to Avoid
Fries à la française
2. Majority of Nuts and Seeds
Nuts include a lot of dietary fiber and have a GI of 55 or below. Plant proteins, unsaturated fatty acids, and other nutrients are abundant in nuts, including:
Minerals, such as magnesium and potassium, antioxidant vitamins phytochemicals, such as flavonoids. A systemic review published in 2014
According to Trusted Source, consuming nuts may help patients with diabetes.
We should eat nuts whole and unprocessed, just like the other items in this article.
Nuts that have been coated or flavored have a higher GI than plain nuts, one quarter of a cup equals one serving.
Nut Products to Consume
almonds in their natural state
cashews in their natural state
walnuts in their natural state
pecans in their natural state
different types of tree nuts
peanuts in their natural state
seeds of sunflower
Nuts with a Higher Glycemic Index
roasted or salted macadamia nuts
Garlic is a common element in traditional diabetes treatments as well as a range of other ailments. Its components may help lower blood sugar levels by enhancing insulin sensitivity and secretion.
Furthermore, Garlic supplements helped persons with type 2 diabetes regulate their blood sugar, cholesterol, and lipid levels, according to the authors of a 2017 studyTrusted Source.
It is optional food to eat to lower blood sugar. We can use garlic in a variety of ways in the diet.
Ways of Consuming Raw Garlic
Garlic, chopped or minced, fresh tomatoes, and basil. Serve this delectable mixture over spaghetti, toast, or salad.
Salsa or guacamole with garlic.
Pesto is being made.
Garlic is sliced atop a salad.
On bread, spread minced or smashed garlic and top with a piece of tomato.
A tomato, lemon, and garlic juice are blended together.
Ways of Consuming Cooked Garlic
Use a garlic rub to marinate meat or tofu.
a garlic soup is simmering
Making a pasta dish with garlic and greens
Garlic is added to a veggie meal.
Garlic mashed into potatoes
Other Ways of Consuming Garlic Includes
Capsules of dried garlic should be swallowed whole.
Consider taking a garlic supplement.
We can add garlic powder to the cuisine.
Garlic oil is a good option.
Make a cup of garlic tea.
4. Fatty fish
Because fish and other meats do not include carbs, they do not have a GI score.
However, fish high in the omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid, on the other hand, may help manage or prevent diabetes better than other meats.
A study published in 2021 discovered that persons who ate oily fish had a decreased risk of developing type 2 diabetes than those who did not.
Although, in a 2017 studyTrusted Source, participants who ate a lot of fatty fish had better glucose management after a meal than those who didn’t.
However, the researchers couldn’t say if the lower risk was because of eating the fish or if other healthy living habits like exercise could have influenced the results.
Although, there is no evidence of a relationship between mercury and diabetes, according to researchers.
Experts, however, advise to reduce mercury-rich fish, particularly for pregnant women, breastfeeding mothers, and youngsters.
Many types of bread have a high GI score and might cause blood sugar levels to surge. As a result, many are best avoided by diabetics.
Consumption of whole-grain foods, on the other hand, has been linked to a lower incidence of type 2 diabetes. I think some bread to be an excellent source of whole grains.
Also, Pumpernickel bread and 100 percent stone-ground whole wheat bread have low GI scores, with a GI of 55 or less. Because they process the ingredients less, they have a lower GI than conventional whole wheat bread.
However, the fibrous outer shells of grains and cereals are removed during processing. Fiber aids blood sugar control by slowing digestion.
Oats have a GI score of 55 or less, making them less prone to trigger blood sugar spikes and dips.
Oats also contain -glucan, which has the following properties:
minimize post-meal glucose and insulin responses
They improved glycemic management by improving insulin sensitivity.
lowering cholesterol levels in the blood (fats)
The authors of a meta-analysis published in 2021, A total of 103 trials were conducted to see how -glucan affects blood sugar levels after a meal.
However, they discovered evidence that carbohydrate-based meals containing -glucan were associated with lower blood sugar levels than those that did not.
Oatmeal is a superb choice of meal to consider among foods to eat to lower blood sugar.
Best Ways to Enjoy Oats
Oats to Avoid
processed oats c
7. Broccoli and Broccoli Sprouts
Sulforaphane is an isothiocyanate that helps to lower blood sugar levels.
When broccoli is chopped or chewed, a reaction exists between glucoraphanin, a glucosinolate molecule, and the enzyme myrosinase.
Both of which are concentrated in broccoli, produce this plant chemical.
Broccoli sprouts are high in glucosinolates like glucoraphanin, and when taken as a powder or extract, we have demonstrated them to improve insulin sensitivity and lower blood sugar levels in persons with type 2 diabetes.
However, consumption of cruciferous vegetables has also been associated with a reduced incidence of type 2 diabetes.
Also. Keep in mind that the best strategy to increase sulforaphane availability is to eat broccoli and broccoli sprouts raw or barely steamed, or to prepare broccoli with active sources of myrosinase such as mustard seed powder.
8. Pumpkin and Pumpkin Seeds
Pumpkin is a fantastic choice for blood sugar management because it is brightly colored and high in fiber and antioxidants.
However, many countries, like Mexico and Iran, employ pumpkin as a traditional diabetes cure.
Pumpkin seeds are high in good fats and proteins, making them a good choice for blood sugar management.
In a 2018 research of 40 persons, they discovered that eating 2 ounces (65 grams) of pumpkin seeds lowered post-meal blood sugar levels by up to 35% when compared to a control group.
Okra is a fruit that is frequently used as a vegetable. It’s high in polysaccharides and flavonoid antioxidants, which help reduce blood sugar levels (23Trusted Source).
Because of their significant blood-sugar-lowering qualities, okra seeds have long been utilized in Turkey as a natural cure for diabetes.
The main polysaccharide in okra, rhamnogalacturonan, has been identified as a potent anti-diabetic compound.
Okra also contains the flavonoids isoquercitrin and quercetin 3-O-gentiobioside, which inhibits certain enzymes and thus help lower blood sugar.
Despite the fact that animal studies suggest that okra has potent anti-diabetic properties, more human research is needed.
Okro is an excellent food to eat to lower blood sugar.
10. Kimchi and Sauerkraut are Foods to Eat to Lower Blood Sugar
Fermented foods, such as kimchi and sauerkraut, are high in health-promoting elements such as probiotics, minerals, and antioxidants, and have been linked to better blood sugar and insulin sensitivity.
However, In a study of 21 adults with prediabetes, consuming fermented kimchi for 8 weeks increased glucose tolerance in 33% of the participants.
Although, just 9.5 percent of those who ate fresh kimchi improved glucose tolerance.
Avocados, in addition to being creamy and delicious, may have considerable blood sugar-regulating properties. They’re high in healthful fats, fiber, vitamins, and minerals.
Also, they’ve been shown to lower blood sugar levels when added to meals.
However, Avocados have been shown in many studies to help lower blood sugar levels and guard against the development of metabolic syndrome.
A group of diseases, that include high blood pressure and high blood sugar, raises the risk of chronic disease.
Also, Keep in mind that the Hass Avocado Board funded much of the research that looked at the effects of avocado consumption on blood sugar levels, which could have influenced the results.
12. Citrus Food
Although many citrus fruits are sweet, studies show they may help lower blood sugar levels. Citrus fruits are low glycemic, meaning they don’t raise blood sugar levels as much as other fruits like watermelon and pineapple.
Oranges and grapefruit are high in fiber and include plant chemicals such as naringenin, a polyphenol with potent anti-diabetic benefits.
Consumption of whole citrus fruits may enhance insulin sensitivity, lower HbA1c, and protect against diabetes.
13. Chia Seeds
Consumption of chia seeds may aid with blood sugar control. Chia seed-eating has been associated to lower blood sugar levels and improved insulin sensitivity in studies.
Chia seeds may assist enhance insulin sensitivity and blood sugar control, as well as potentially reduce illness risk, including diabetes risk, according to an analysis of 17 animal studies published in 2020.
In addition, a study of 15 healthy adults found that consuming 1 ounce (25 grams) of crushed chia seeds with 2 ounces (50 grams) of sugar solution reduced blood sugar levels by 39% compared to those who ingested the sugar solution alone.
Consuming plain yogurt on a daily basis may help to lower the risk of type 2 diabetes.
The authors of a big meta-analysis published in 2014
According to Trusted Source, yogurt may be the only dairy product that lowers the risk of having the disease. Other dairy products, on the other hand, do not appear to raise a person’s risk.
Why yogurt can reduce the incidence of type 2 diabetes is still a mystery to researchers. Plain yogurt, on the other hand, has a low GI. The majority of unsweetened yogurts have a GI of 50 or less.
Sweetened or flavored yogurts should be avoided if you’re trying to lower your blood sugar levels because they often contain too much sugar. Greek yogurt is a healthful alternative to regular yogurt.
Yogurt to Consume
yogurt with no added sugar
Yogurt to Avoid
Several studies have connected berry consumption to better blood sugar control. Berries are high in fiber, vitamins, minerals, and antioxidants.
Also, making them a good choice for people who have trouble controlling their blood sugar.
Strawberry, blueberries, and blackberries, in addition to raspberries, have been demonstrated in trials to help with blood sugar management by boosting insulin sensitivity and glucose elimination from the blood.
They frequently referred Kale to as a “superfood,” and with good reason. It’s high in fiber and flavonoid antioxidants, two chemicals that may help lower blood sugar levels.
A study involving 42 Japanese people found that eating 7 or 14 grams of kale-containing items with a high carb meal reduced post-meal blood sugar levels much more than a placebo.
The flavonoid antioxidants in kale, such as quercetin and kaempferol, have been demonstrated in studies to have powerful blood-sugar-lowering and insulin-sensitizing effects.
17. Beans and Lentils
Beans and lentils are high in magnesium, fiber, and protein, all of which can help reduce blood sugar levels.
However, they’re high in soluble fiber and resistant starch, both of which aid digestion and may enhance blood sugar response after meals.
Studies have proven that eating beans and lentils boosts blood sugar regulation as well as possibly protects against the development of diabetes.
18. Cinnamon and Turmeric
Spices are potent tools, especially when it comes to diabetes management. To achieve the best benefits, you should include cinnamon and turmeric in your diet on a daily basis, and doing so is simple with a few simple steps.
Cinnamon can be used to enhance the flavor and provide a little kick to practically any cuisine or drink.
It has been proven that cinnamon helps lower blood sugar levels, enhances insulin sensitivity, and lowers hemoglobin A1c levels in people with diabetes. 3
Turmeric also reduces inflammation and blood sugar levels, lowers your risk of heart disease, and is good for your kidneys.
Just make sure to combine your turmeric with black pepper to activate the curcumin compound.
19. Vegetables that Aren’t Starchy are Foods to Eat to Lower Blood Sugar
As diabetic, non-starchy veggies are one of the finest foods to consume.
They’ll not only fill you up, but they’ll also provide you with the necessary vitamins and minerals that will help you control your blood sugar.
You may eat as many non-starchy vegetables as you like without worrying about excessive blood sugar surges because they’re a full food with trace amounts of sugar and high fiber levels.
Frozen vegetables tinned, or with no added salt or sauce, should be chosen fresh, to get the most out of your non-starchy vegetables.
The Following are Some Examples of Non-Starchy Vegetables
Hearts of Palm
20. Apple Cider Vinegar
There’s a reason why apple cider vinegar is so popular among health food devotees.
However, when combined with high-carbohydrate meals, fermented acetic acid improves insulin sensitivity, lowers fasting blood sugar levels, and also reduces blood sugar response by up to 20%. 3 Because apple cider vinegar has high acidity.
Furthermore, it’s best taken by the tablespoon mixed with water to avoid hurting your teeth and esophagus. Start with one teaspoon and work your way up according to how you feel.
Apple Cider should be added to your list of meal itineraries as foods to eat to lower blood sugar.
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