Lower Your Blood Sugar with These Foods

February 27, 2019
Eating garlic can actually stabilize your blood sugar levels. It also contains compounds that have similar effects to those of insulin.

Your blood sugar levels increase when your body can’t produce enough insulin or process it efficiently. As a result, you might experience symptoms like dizziness and fatigue. In extreme or prolonged cases, you can begin to suffer from diabetes.

There are a lot of different factors that can lead to high blood sugar levels, the principle one is a poor diet with excessive consumption of sugars and carbohydrates.

High blood sugar levels can also occur as a result of stress, however, as well as a lack of physical activity, genetics, certain diseases, and more. Fortunately, there are some foods that have been recommended for reducing blood sugar levels.

Cinnamon

This spice can have very positive results when it comes to dealing with high blood sugar. According to nutritionist Richard Anderson, just one teaspoon of ground cinnamon a day can help reduce blood sugar levels in patients with diabetes.

Eating cinnamon makes your cells more receptive to insulin, helping to convert blood sugar into energy.

Oily fish

Salmon steaks stacked on each other.
Oily fish has become popular thanks to its high content of omega-3 fatty acids, which are essential to the proper function of your heart and entire cardiovascular system.

In addition, this food also increases insulin sensitivity in patients with diabetes, helping them control their blood sugar levels. Among the oily fish we recommend are salmon, sardines, tuna, mackerel, and more.

Fiber

A study led by researchers from the University of Texas Southwestern Medical Center found that people who consume between 24 to 50 grams of fiber a day had significant improvements in their blood sugar levels.

In fact, for some of the study participants, having a high-fiber diet was as beneficial as taking their diabetes medication.

Fiber is found in many different foods, and you can get your recommended daily allowance by eating 13 servings of a blend of fruits, vegetables, beans, brown rice, and whole grains.

Garlic

Sliced garlic in a glass bowl.
Garlic may help improve your body’s metabolism of blood sugar. It also contains other compounds that have insulin-like effects. Eating raw garlic on a daily basis could lower blood sugar levels in patients with type 1 or type 2 diabetes.

Vegetables

Eating more vegetables gives your body the fiber, protein, vitamins and minerals. This can help you control your blood sugar levels without all the calories and fat of other foods. This helps prevent diabetes and cardiovascular problems.

Green tea

Studies have shown that chronic inflammation caused by maintaining a diet that’s high in fatty foods and leading a sedentary lifestyle increases your risk of heart attacks, and thwarts your body’s ability to absorb blood sugar.

See Also: Green Tea to Promote Weight Loss

Green tea could be a solution because it increases your sensitivity to insulin. Additionally, it helps prevent the cardiovascular problems that are so commonly seen in patients with diabetes.

Nuts

Assorted nuts in a wooden bowl.
Regular consumption of nuts could help reduce the risk of cardiovascular disease in patients with diabetes. Nuts contain omega-3 and essential fatty acids that help rid the bloodstream of excessive glucose levels.

Also Read: Omega-3 – More Foods than Just Oily Fish

Cherries

Cherries contain anthocyanins, which improve any problems with insulin resistance, reduce glucose levels, and alleviate inflammation.

Inflammation keeps your insulin from being able to work properly throughout the body. Regular consumption of cherries can help optimize your insulin production and lower blood sugar levels over time.

Red wine can help control your blood sugar

Red wine can help control your blood sugar.
Moderate consumption of red wine may help reduce blood sugar levels by preventing the absorption of glucose by the intestines. It’s important that you remember to drink in moderation, however. Also, be sure to get your doctor’s approval. That’s because it might not be suitable for everyone.

8 Reasons to Drink Red Wine in Moderation
8 Reasons to Drink Red Wine in Moderation
The compounds found in red wine, which include resveratrol, can be of great help to our body, as long as we drink it in moderation. People who tend to go through episodes of depression can experience an improvement when they drink red wine regularly. Read more »

Health, H. S. of P. (2015). Carbohydrates and blood sugar. Harvard School of Public Health.

Abutair, A. S., Naser, I. A., & Hamed, A. T. (2016). Soluble fibers from psyllium improve glycemic response and body weight among diabetes type 2 patients (randomized control trial). Nutrition Journal. https://doi.org/10.1186/s12937-016-0207-4

Hasanzade, F., Toliat, M., Emami, S. A., & Emamimoghaadam, Z. (2013). The Effect of Cinnamon on Glucose of Type II Diabetes Patients. Journal of Traditional and Complementary Medicine. https://doi.org/10.4103/2225-4110.114900

Eidi, A., Eidi, M., & Esmaeili, E. (2006). Antidiabetic effect of garlic (Allium sativum L.) in normal and streptozotocin-induced diabetic rats. Phytomedicine. https://doi.org/10.1016/j.phymed.2005.09.010

Schacky, C. von, & Harris, W. S. (2007). Cardiovascular benefits of omega-3 fatty acids. Cardiovascular Research. https://doi.org/10.1016/j.cardiores.2006.08.019

Cabrera, C., Artacho, R., & Giménez, R. (2006). Beneficial Effects of Green Tea—A Review. Journal of the American College of Nutrition. https://doi.org/10.1080/07315724.2006.10719518

Chiva-Blanch, G., Urpi-Sarda, M., Ros, E., Valderas-Martinez, P., Casas, R., Arranz, S., … Estruch, R. (2013). Effects of red wine polyphenols and alcohol on glucose metabolism and the lipid profile: A randomized clinical trial. Clinical Nutrition. https://doi.org/10.1016/j.clnu.2012.08.022

Kelley, D. S., Rasooly, R., Jacob, R. A., Kader, A. A., & Mackey, B. E. (2006). Consumption of Bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women. The Journal of Nutrition. https://doi.org/10.1093/jn/136.4.981

Ros, E. (2010). Health benefits of nut consumption. Nutrients. https://doi.org/10.3390/nu2070652

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