Foods to Lower Your Blood Sugar Level

When your blood sugar level gets too high known as hyperglycemia or high blood glucose the quickest way to reduce it is to take fast-acting insulin. Exercising is another fast, effective way to lower blood sugar. High blood sugar levels can result in diabetic ketoacidosis (DKA) when insulin levels are low. This is a medical emergency.

Changing what you eat can have a significant impact on lowering your blood sugar levels. Most of the foods and drinks that can help lower your blood sugar are from natural sources. These include fruits and vegetables, whole grains, and animal products.

Here are some examples of foods that can lower your blood sugar level quickly:

⦁ Non-Starchy Vegetables: Non starchy vegetables are one of the best foods you can eat as a diabetic. Not only will they fill you up, but they’re full of essential vitamins and minerals that help regulate your blood sugar. Since they’re a whole food with trace amounts of sugar and high levels of fiber, you can eat as many non-starchy vegetables as you want without having to worry about high blood sugar spikes. To get the most out of your non-starchy vegetables, choose fresh, canned, or frozen vegetables that have no added salt or sauce. Some examples of non-starchy vegetables include the following:

Artichokes

Asparagus

Avocados

Broccoli

Cabbage

Cauliflower

Celery

Cucumbers

Green Beans

Whole grain bread and pasta

⦁ Leafy green vegetables: Leafy greens are packed full of nutrients and are lower in digestible carbs than other vegetables. This means that your blood sugar won’t raise very much regardless of how many you eat. Some of the best leafy greens to incorporate into your daily diet are spinach and kale, as they have very high levels of vitamin C. Vitamin C helps to manage diabetes in people with type 2 diabetes and can help promote an overall sense of wellbeing. Leafy greens also contain specific antioxidants that help to protect your eyes from diabetic complications.

⦁ Fatty Fish: Fatty fish like salmon and anchovies give you a significant serving of the omega-3 fatty acids DHA and EPA, which can help protect your heart against potential complications from diabetes. DHA and EPA both protect your blood vessels, reduce inflammation, and improve the function of your arteries after consumption. Since your risk of heart disease and stroke are almost doubled if you have diabetes, incorporating fatty fish into your diet can reduce your chances of serious complications. Plus, fatty fish is an excellent source of protein that will help you feel full and manage your weight with ease.

⦁ Fresh, frozen, or canned fruits

⦁ Nuts and Eggs

⦁ Fruits such as strawberries: Strawberries are loaded with antioxidants and have been shown to reduce both cholesterol and insulin levels after a meal. If you’re not a fan of strawberries and want to incorporate daily fruit into your diet, opt for raspberries, blueberries, or blackberries, which tend to have lower sugar content than other fruits like apples and bananas.

⦁ Low-fat milk or dairy

⦁ Cinnamon and Turmeric: Cinnamon has been shown to help lower blood sugar levels, improve insulin sensitivity, and reduce hemoglobin A1c levels.

Turmeric also lowers inflammation and blood sugar levels, reduces your risk of developing heart disease, and benefits kidney health. Just make sure that you mix your turmeric with black pepper to activate the beneficial ingredient curcumin.

⦁ Seeds: Certain types of seeds are known to control diabetes. The two best seeds to eat as a diabetic are chia seeds and flax seeds. Chia seeds are packed with fiber, low in digestible carbs, and have been found to actually lower your blood sugar levels. As a diabetic, this is extremely conducive to healthy management.

Flaxseeds are also beneficial as they can help improve blood sugar control, decrease your risk of heart disease, and lower the chance of having a stroke. Since flaxseeds can be difficult to absorb, opt for ground seeds or make sure to take the time and grind them up at home before eating them. Ingesting whole flax seeds won’t give you any benefits.

⦁ Lean proteins such as chicken and fish

⦁ Olive, soybean, or sunflower oil

⦁ Sugar substitutes and artificial sweeteners

These foods all share a low glycemic index — which identifies foods that can reduce your sugar intake. It's important that you implement these foods into your diets more often than those that have a high glycemic index. Implementing all of these choices in your diet will be effective in lowering your blood sugar levels in the long run.

Foods and drinks you should avoid

To reduce your blood sugar, you must focus on which and how much carbs you eat every day. Some examples of foods and drinks you may want to avoid are:

⦁ Refined grains

⦁ High processed carbohydrates

⦁ Sugary drinks

⦁ Red and processed meats

⦁ Alcohol

Simple lifestyle changes can effectively lower your blood sugar as well. The first change you can make is taking some time for exercise every day. Some good ways to get moving include walking, biking, swimming, and dancing. Try to aim for at least 30 minutes of activity every day.

Another effective lifestyle change that can help lower your blood sugar is reducing portion sizes. There are several ways to achieve this change easily.

Try to drink a large glass of water with every meal and share a dessert with a family member or friend. You may also find it beneficial to eat more slowly.

Below is an example of how your plate could look for a full, healthy meal:

Proteins, one-fourth part

Grains, one-fourth part

Vegetables and fruits, half part

Dairy (low-fat), a moderate amount

This lifestyle change can help you reduce your sugar intake and increase your satiety or feeling of fullness.

Sources

https://www.medicinenet.com/

https://www.byramhealthcare.com/

www.healthline.com