Yes, almonds are indeed remarkable for their ability to lower blood sugar levels. They are among the many foods that can effectively regulate blood sugar and aid in diabetes prevention. In the upcoming video, we’ll explore a total of 12 amazing foods renowned for their capacity to naturally and effortlessly control blood sugar levels. Some of the items on this list may surprise you, as they offer unexpected benefits beyond blood sugar regulation while contributing to overall health and well-being.
1. Avocado
One of the main reasons why avocado is good for people with diabetes is that it is low in carbs, which means it does not spike your blood sugar like other fruits. Half an avocado has only about six grams of carbs and 5 grams of fiber. Fiber is great for your digestion and can also slow down the absorption of sugar into your bloodstream. Another reason why avocado is very good for your blood sugar is that it contains healthy fats called monounsaturated fats, which can improve your insulin sensitivity. Insulin is the hormone that helps your cells use glucose for energy. When you have better insulin sensitivity, your body needs less insulin to lower your blood sugar. A study found that people who ate half an avocado with their lunch had lower blood sugar and insulin levels than those who did not.
2. Cinnamon
Cinnamon is a delicious spice that can make your food taste better and also help you lower your blood sugar. The main way cinnamon can lower blood sugar is by mimicking the effects of insulin and increasing the movement of sugar from the bloodstream into cells. When cinnamon mimics insulin, it increases the efficiency of your body’s insulin at moving sugar into cells, which lowers blood sugar levels. Other than that, cinnamon can also slow down the digestion of carbs in your stomach, which prevents them from raising your blood sugar too quickly. One study found that taking one gram of cinnamon per day for 12 weeks reduced fasting blood sugar by 18%. So what are you waiting for? Add some cinnamon to your oatmeal, coffee, tea, smoothies, or baked goods!
3. Fermented Foods
Fermented foods are foods that have undergone a process of microbial transformation, such as yogurt, cheese, kimchi, and kombucha. These fermented foods contain probiotics, which are living microbes that can enhance the diversity and function of bacteria in your gut, also called gut microbiome. A more diverse and balanced gut microbiome may help prevent or reduce insulin resistance, which is a condition where the body does not respond well to the hormone insulin that regulates blood sugar. You can add yogurt or kefir to your breakfast cereal, smoothies, or fruit salads. You can also spice up your meals with kimchi, sauerkraut, or pickles.
4. Okra
Okra is a green vegetable that has many health benefits, especially for people who want to lower their blood sugar. Okra contains a lot of fiber, which can slow down the absorption of sugar in the intestine and prevent spikes in blood sugar levels. Fiber can also make you feel full longer and reduce your appetite, which can help you control your weight and prevent obesity. Okra also contains a compound called Martin, which is a type of flavonoid that has anti-diabetic properties. Martin can improve insulin sensitivity and glucose uptake in muscle cells, which can lower blood sugar and improve glucose metabolism. You can eat okra raw, cooked, or dried and add it to soups, salads, stews, or stir-fries.
5. Greek Yogurt
Greek yogurt is a type of yogurt that is strained to remove most of the liquid whey and lactose, making it thicker and creamier than regular yogurt. It is also high in protein and low in carbohydrates, which means it does not cause spikes in blood sugar levels like other sources of carbohydrates. One of the main benefits of Greek yogurt is that it contains probiotics, which are beneficial bacteria that live in the gut. These probiotics may improve gut health and influence blood sugar regulation. Greek yogurt can also reduce your insulin response, which is the amount of insulin that the body releases after eating. A 2018 study found that eating Greek yogurt with a high carbohydrate meal reduced the insulin response by 36% compared to eating regular yogurt.
6.Eggs
Eggs are one of the best foods for lowering blood sugar, as they are rich in protein and healthy fats but low in carbohydrates. Protein and fat can slow down the digestion and absorption of carbohydrates, which can prevent spikes in blood sugar levels. Eating eggs can also increase the feeling of satiety and reduce hunger, which can help you eat less and control your weight. In a 2018 study, 128 participants with pre-diabetes or type 2 diabetes were assigned to eat either two eggs per day or less than two eggs per week for 12 weeks. They found that the egg group had significantly lower fasting blood sugar levels and improved glycemic control compared to the low egg group.
7. Beans
Beans are a diabetes superfood, meaning they are good for people with diabetes and provide many health and nutritional benefits. One of the main benefits of beans is that they are low on the glycemic index, which measures how much a food raises blood sugar levels after eating. Beans have a low glycemic index because they are rich in fiber and protein, which slow down the digestion and absorption of carbohydrates. This helps keep blood sugar levels stable and prevent spikes and crashes. You can eat beans in soups, salads, burritos, or as a side dish. Just make sure to soak them overnight or rinse them well before cooking to reduce the gas and bloating that they can cause.
8.Oatmeal
Oatmeal is another diabetes superfood that can help lower blood sugar levels. Oats are high in soluble fiber, which forms a gel-like substance in the digestive tract and slows down the breakdown and absorption of carbohydrates. This helps prevent sudden spikes and drops in blood sugar levels and improves insulin sensitivity. To get the most benefits from oatmeal, choose whole oats or steel-cut oats instead of instant or flavored oats, which may contain added sugar and salt. You can cook oatmeal with water or low-fat milk and add some nuts, seeds, or fruits for extra flavor and nutrition. Also, avoid adding too much honey, maple syrup, or brown sugar, as these can raise your blood sugar levels. Aim for about half a cup of cooked oatmeal per serving and enjoy it as part of a balanced breakfast.
9.Berries
Berries are one of the best fruits for lowering blood sugar because they are low in sugar and high in antioxidants. Antioxidants are compounds that can protect your cells from oxidative stress and inflammation, which are the main drivers of high blood sugar and diabetes. Berries also contain anthocyanins, a type of antioxidant that can enhance your insulin production and function and lower your blood sugar. In a recent study done in 2020, researchers found that participants who consumed 150 grams of mixed berries every day for 8 weeks had reduced fasting blood sugar by 5%, after-meal blood sugar by 7%, and insulin resistance by 13%.
10. Garlic
Garlic is a pungent and aromatic herb that can lower your blood sugar by increasing the amount of insulin released by the pancreas and improving the sensitivity of the cells to insulin. People with diabetes either do not produce enough insulin or their cells do not respond well to it, resulting in high blood sugar levels. Garlic can help overcome this problem by stimulating the production and action of insulin, thus reducing the amount of glucose in the blood. You can also add garlic to your sauces, dressings, soups, or stir-fries, or use it as a seasoning for your meats, vegetables, or grains.
11.Broccoli
Broccoli is a nutritious vegetable that belongs to the cruciferous family. It contains sulforaphane, which is a plant compound that is produced when broccoli is chopped or chewed. Sulforaphane has anti-diabetic effects, such as enhancing insulin sensitivity and reducing oxidative stress. In a recent study done in 2023, researchers found that participants who took a broccoli sprout extract containing sulforaphane for 12 weeks had lowered fasting blood glucose by 10% and after-meal blood glucose by 12%.
12.Salmon
Salmon is a fatty fish that can lower your blood sugar in several ways. Salmon is high in omega-3 fatty acids, which can help improve insulin sensitivity. Salmon also contains peptides, which are small proteins that can have anti-diabetic effects. These peptides can help reduce blood sugar by decreasing inflammation and oxidative stress and protecting the cells in the pancreas that produce insulin. Salmon is also a good source of vitamin D, which can help prevent or treat insulin resistance. You can eat salmon grilled, baked, or smoked, or add it to your salads, sandwiches, or pasta dishes.
Conclusion
So there you have it, these were the best 12 foods for lowering blood sugar levels. Of course, these foods are not magic bullets, and you still need to follow a balanced and healthy diet, exercise regularly, and consult your doctor for proper diabetes management. But by including these foods in your diet, you can enjoy their delicious taste and health benefits and keep your blood sugar in check.