Managing blood sugar levels is crucial for overall health, especially for individuals with diabetes. While medication plays a significant role in controlling blood sugar, diet also plays a key role. Certain foods can help lower blood sugar quickly and naturally.
Nuts are full of unsaturated fats (monounsaturated and polyunsaturated fats), which are generally considered healthy fats. Research has shown that unsaturated fatty acids may help control blood sugar through reduced insulin resistance. Part of diabetes management is keeping your blood sugar levels in the correct range. This means that food choices—specifically those with high simple carbohydrate content—play a major role because the types of foods you eat affect blood sugar differently. Studies have shown that poor sleepers with diabetes have 23% higher glucose levels in the morning and 48% higher insulin levels than good sleepers with diabetes. High blood sugar and high insulin are characteristic of insulin resistance.
Regular readings of 600 mg/dL or higher could lead to hyperglycemic hyperosmolar syndrome. Both of these conditions can be fatal and require emergency medical treatment. Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against diabetes (54, 55, 56, 57). A small 2018 study with 40 participants found that consuming 2 oz (65 g) of pumpkin seeds reduced postmeal blood sugar by up to 35% compared with a control group (20).
When treated early, you can bring high blood sugar levels down and prevent complications, including DKA. If you have been prescribed insulin, it is important to follow your healthcare provider’s instructions. Injecting rapid-acting insulin incorrectly could lead your blood sugar to drop to dangerously low levels.
1. Leafy greens
Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. There are also a variety of oral medications that work in different ways, such as decreasing the amount of sugar produced by the liver, or causing excess sugar to be eliminated via urine. When it comes to insulin, there’s a range of types, from rapid-acting to ultra long-acting, where the insulin hits the bloodstream in six hours and then lasts about 36 hours or longer. While high blood sugar over the long term can be dangerous, there are many ways to lower it quickly and effectively. More science is needed to understand how these herbs and spices may specifically affect diabetes, but they are a safe addition to your cooking.
“Alcohol contains calories, and when consumed in excess, can interfere with weight loss efforts or even contribute to weight gain,” she adds. This is important, because carrying extra weight is a risk factor for type 2 diabetes. Under stress, the body can go into “fight or flight” mode where cortisol (a hormone) levels rise. Dr. Redmond explains that this rise in cortisol can in turn cause a rise in blood sugar by increasing sugar production from the liver. While a rise in blood sugar would certainly help fuel your body in a singular situation where you must face or flee from danger, chronic stress can lead to persistent high blood sugar.
Leafy greens such as spinach, kale, and collard greens are rich in nutrients and low in carbohydrates, making them excellent choices for lowering blood sugar levels. These vegetables are high in fiber and antioxidants, which can help regulate blood sugar levels.
That’s bad news since those acids make insulin less effective, which means your blood sugar goes up. Extreme temperatures and high humidity aren’t fun for anyone, but they’re even more detrimental to people with diabetes. To avoid overheating and triggering a spike, do your best to stay cool when the temp is high.
2. Berries
Berries like blueberries, strawberries, and raspberries are packed with antioxidants and fiber, making them great options for reducing blood sugar spikes. They have a lower glycemic index compared to other fruits, meaning they have less of an impact on blood sugar levels.
3. Nuts and seeds
Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, protein, and fiber. These nutrients can help slow down the absorption of sugar in the bloodstream, leading to more stable blood sugar levels.
4. Garlic
Garlic has been shown to have beneficial effects on blood sugar levels. It contains compounds that may help improve insulin sensitivity and reduce inflammation, both of which can contribute to lower blood sugar levels.
5. Cinnamon
Cinnamon is a popular spice that has been found to help lower blood sugar levels by improving insulin sensitivity. Adding cinnamon to foods or beverages can be a simple way to incorporate this blood-sugar-lowering ingredient into your diet.
Overall, incorporating these foods into your diet can help lower blood sugar levels quickly and naturally. However, it is essential to consult with a healthcare provider or a nutritionist before making significant changes to your diet, especially if you have diabetes or other medical conditions.
