Yet even protein also has an impact on blood sugar, although it’s much less pronounced than that of carbohydrates. “It’s best to consume carbohydrates that also contain fiber and micronutrients, like vegetables,” she advises, to keep levels more stable. Pairing carbohydrates with protein or fat, which take longer to digest, will also help blunt your blood sugar response. One 2018 study found that people with type 2 diabetes who ate both peanuts and almonds throughout the day had lower fasting and postmeal blood sugar levels. If you have diabetes, it’s important to eat the right foods to maintain healthy blood sugar levels.
Beans, especially kidney, pinto and black beans, are an excellent choice for those with diabetes. They’re packed with vitamins and minerals and are a very good source of fiber, too. They’re a great alternative to meat when it comes to meeting your protein needs. With soluble fiber and plant compounds, apples can help prevent diabetes and may also help reduce blood sugar. Another zero-GI protein source, seafood includes both fish and shellfish.
It’s not just what you eat that makes a difference in your blood sugar levels—what you drink does too. A high blood sugar level can be quickly brought down by injecting rapidly acting insulin. You can ask your doctor about the dosage to be injected to prevent bringing down your blood sugar to dangerously low levels. If your blood sugar levels are very high, exercising may help to bring them down. Managing diabetes by making lifestyle changes such as eating healthy, staying physically active, managing stress, and taking your drugs as prescribed is particularly important. Diabetes is often linked to high blood pressure and heart disease, so keeping your condition under control is crucial.
1. Berries
Berries such as blueberries, strawberries, and raspberries are rich in antioxidants and fiber, which can help regulate blood sugar levels. They also have a low glycemic index, meaning they won’t cause spikes in blood sugar.
This refreshing version of traditional fish tacos features a lively raspberry-pineapple salsa and a yogurt-lime cream sauce. They’re also cheaper and easier to cook indoors–and we promise they’re just as satisfying, especially with the mouthwatering creamy slaw on top. Find out which foods to choose most often and which ones to choose less often. Drinking plenty of water helps you stay hydrated while your body boosts your pee production. In fact, scientists are still studying the effects that particular bacteria in the gut may have on the development and treatment of diabetes. The melon contains a blood sugar-lowering substance called charantin as well as polypeptide-p, which has insulin-like effects.
2. Leafy greens
Vegetables like spinach, kale, and collard greens are high in nutrients and low in carbohydrates. They can help improve insulin sensitivity and keep blood sugar levels stable.
This gluten-free grain is high in fiber and when compared to rice or wheat, millet has a lower glycemic index. It’s a very versatile grain and can be used similarly to how you would prepare a rice dish. More science is needed to understand how these herbs and spices may specifically affect diabetes, but they are a safe addition to your cooking. And some, like turmeric, may provide other benefits, including fighting inflammation and helping to prevent cancer. There are hidden sugars in everything from bread to turkey slices, so double-check your favorite foods to make sure you aren’t getting any unnecessary sweetness. The TMU study found that glutamine supplements made insulin even more effective, meaning blood sugar went down more easily (though it’s important to note that the study used rats).
Apple cider vinegar has long been cited as a remedy for everything from sore throats and stuffy noses to indigestion. There is also some evidence that consuming it before or during meals can improve your blood glucose levels. Lentils can be used in soups, stews, added to salads and make a fantastic replacement to meat for a vegetarian/vegan option. They are a phenomenal food to lower blood sugar levels because they take a long time to digest but pack big amounts of nutrition. Lentils are packed with lean protein, iron, potassium, and fiber which makes them an overall incredible food to lower blood sugar levels.
In addition to trying to include more sweet potatoes and yams, people may want to limit or avoid white potatoes and products typically made from them, such as french fries and mashed potatoes. Checking your blood sugar and then treating hyperglycemia early can help prevent any complications. When it comes to assessing foods based on how they raise blood sugar, there is a tool called the glycemic index. The glycemic index assigns a number value to foods based on how quickly and how high they raise blood sugar. For a blood-sugar-friendly meal, Phipps recommends incorporating a lean source of protein, like shrimp. Chicken breasts might feel a little bland and boring, so give chicken drumsticks a try instead.
3. Nuts and seeds
Almonds, walnuts, chia seeds, and flaxseeds are good sources of healthy fats, protein, and fiber. They can help slow down the absorption of sugar into the bloodstream, preventing sudden spikes in blood sugar.
4. Whole grains
Foods like quinoa, barley, and oats are complex carbohydrates that are digested more slowly, preventing rapid increases in blood sugar levels. They also provide essential nutrients and fiber.
5. Avocados
Avocados are rich in monounsaturated fats, which can help improve insulin sensitivity. They also contain fiber and antioxidants that support overall blood sugar control.
FAQs
- Are these foods suitable for everyone?
- How much of these foods should I eat?
While these foods can be beneficial for most people, it’s important to consider individual dietary needs and preferences. Consult with a healthcare provider or nutritionist for personalized advice.
It’s recommended to include a variety of these foods in your diet regularly. Portion control is key, and balancing them with other food groups is essential for overall health.
