Blood sugar-friendly foods -
Some studies link chia seed consumption to reductions in blood sugar levels and improvements in insulin sensitivity.
A review of 17 animal studies concluded that chia seeds might help improve insulin sensitivity and blood sugar regulation and potentially reduce disease risk, including the risk of diabetes It contains multiple compounds that may help decrease blood sugar levels, including fiber and flavonoid antioxidants.
A study that included 42 Japanese adults demonstrated that consuming either 7 or 14 g of kale-containing foods with a high carb meal significantly decreased postmeal blood sugar levels compared with placebo Research has shown that the flavonoid antioxidants found in kale , including quercetin and kaempferol, have potent blood sugar-lowering and insulin-sensitizing effects Numerous studies link berry intake with improved blood sugar regulation.
Berries contain fiber, vitamins, minerals, and antioxidants, and all of this makes them an excellent choice for people with blood sugar management issues.
A study found that eating 2 cups g of red raspberries with a high carb meal significantly reduced postmeal insulin and blood sugar in adults with prediabetes compared with a control group In addition to raspberries, studies have shown that strawberries, blueberries, and blackberries may benefit blood sugar management by enhancing insulin sensitivity and improving glucose clearance from the blood 43 , 44 , Avocados may offer significant benefits for blood sugar regulation.
Numerous studies have found that avocados may help reduce blood sugar levels and protect against the development of metabolic syndrome through fat loss.
Metabolic syndrome is a cluster of conditions, including high blood pressure and high blood sugar, that increases chronic disease risk 46 , 47 , However, remember that many studies investigating the effects of avocado intake on blood sugar levels were funded by the Hass Avocado Board, which could have influenced aspects of the studies 46 , Including oats and oat bran in your diet may help improve your blood sugar levels due to their high soluble fiber content, which has been shown to have significant blood sugar-reducing properties An analysis of 16 studies found that oat intake significantly reduced HbA1c and fasting blood sugar levels compared with control meals Moreover, a small study of 10 people found that drinking 7 oz of water mixed with 1 oz of oat bran before eating white bread significantly reduced postmeal blood sugar compared with drinking plain water Although citrus fruits contain natural sugar, they are considered low to medium on the glycemic index.
Citrus fruits are also good sources of vitamins, minerals, and fiber Citrus fruits such as oranges and grapefruit are packed with fiber and contain plant compounds such as naringenin, a polyphenol with powerful antidiabetic properties Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against diabetes 54 , 55 , 56 , Kefir and yogurt are fermented dairy products that may help regulate blood sugar.
An 8-week study of 60 people with type 2 diabetes showed that drinking 20 oz milliliters of kefir , a probiotic-rich yogurt drink, per day significantly reduced fasting blood sugar and HbA1c compared with drinking kefir that did not contain probiotics Yogurt consumption may also lower the risk of type 2 diabetes.
In a analysis of 42 studies, the authors concluded that each 50 g 1. Eggs are a concentrated source of protein, healthy fats, vitamins, minerals, and antioxidants. Some studies have linked egg consumption to better blood sugar regulation.
A study of 42 adults with overweight or obesity and either prediabetes or type 2 diabetes showed that eating one large egg per day led to a significant 4. This association was apparent in men but not in women Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acid, and gallic acid, which may help reduce blood sugar and protect against diabetes 62 , A study of 18 women found that eating apples 30 minutes before a rice meal significantly reduced postmeal blood sugar compared with eating rice alone Foods that may help support blood sugar regulation include broccoli, pumpkin seeds, and nuts, among others.
These foods may help slow digestion and typically do not raise your blood sugar. If you have hyperglycemia, you may need to avoid foods that can raise your blood sugar. This can include foods that are high in sugar and refined carbs, such as white bread, bagels, and sweetened dessert items.
If you are experiencing hyperglycemia, a doctor or healthcare professional may recommend using fast-acting insulin to lower your blood glucose levels. They may also recommend an appointment with your healthcare team.
You may need to monitor your blood sugar levels regularly. Your healthcare team can help you develop a treatment plan that involves diet changes, exercise, and medication, if needed, to help lower your blood sugar levels Following a healthy dietary pattern is essential for optimal blood sugar management.
Whether you have prediabetes or diabetes or want to reduce your risk of developing these conditions, including the foods listed above as part of a nutritious diet may help lower your blood sugar levels.
However, keep in mind that your overall dietary intake, as well as factors such as your activity level and body weight, are most important when it comes to optimizing blood sugar regulation and protecting against chronic disease. Read this article in Spanish.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Having high blood sugar levels is a common issue for people with diabetes and prediabetes.
Here are 15 natural ways to lower your blood sugar levels. What foods help you decrease both your blood sugar and cholesterol? Abbott is providing these links to you only as a convenience, and the inclusion of any link does not imply endorsement of the linked site by Abbott.
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PRESS CONTACTS. MEDIA CENTER EXPERTS. Diabetes Nutrition: 10 Foods to Help Manage Blood Sugar. Diabetes: 10 Foods and Drinks to Help Manage Blood Sugar Sub Heading Learn how to manage blood sugar levels by optimizing your diet.
Main Image. Duration NOV. Description If you're living with diabetes, you probably know all about the careful balancing act that is diabetes nutrition.
Unsweetened or Plain Yogurt Probiotic yogurt is a great choice for managing blood sugar levels and in one study was shown to lower fasting blood sugar and hemoglobin A1C among those with type 2 diabetes.
Blueberries The evidence on the health benefits of eating blueberries is compelling. Beans Beans, especially kidney, pinto and black beans, are an excellent choice for those with diabetes.
Leafy Greens Dark leafy greens like spinach and kale have very low glycemic index values, as well as many beneficial nutrients like fiber and Vitamin C. Dates Dates have a lower glycemic index compared to other dried fruits and are a great way to satisfy your sweet tooth when enjoyed in moderation.
Glucerna ® Shakes and Bars When you're having a hectic day it can be difficult to eat right, but Glucerna ® shakes and mini treats can make things easier.
Steel-cut Oats Steel-cut oats are a good choice for managing blood sugar due to their rich fiber content — ¼ cup of dry about 1 cup cooked steel-cut oats contains 4 grams of fiber. Mushrooms Mushrooms have high concentrations of beta-D-glucans, a form of fiber shown to lower blood glucose response.
Onions Onions have been used for medical purposes for thousands of years due to their various health benefits. Millet Millet is an underrated choice in the world of grains. RELATED ARTICLE. Heading What Is Insulin Resistance and How Is it Related to Diabetes?
Description Insulin resistance is one of many terms people use when talking about their health, especially in the context of type 2 diabetes. Heading Understanding Low vs. High Glycemic Foods. Description If you have diabetes, you're probably well aware that some foods elevate blood sugar levels more than others after a meal.
Beans are also a source of carbohydrates, with about 20 grams of carbs per half-cup serving, according to the USDA. A review in Nutrients suggests that beans help lower blood glucose and A1c levels in people with diabetes. Beans are inexpensive and incredibly versatile.
Mix things up by adding different varieties, such as black, pinto, garbanzo or cannellini beans, to veggie-packed salads and soups. Broccoli—and other cruciferous foods , such as kale, cauliflower and Brussels sprouts—all contain a compound called sulforaphane. This anti-inflammatory compound helps control blood sugar and protects blood vessels from damage associated with diabetes, according to a study in Science Translational Medicine.
Broccoli is not only low in calories and carbs—1 cup of cooked chopped florets has just 55 calories and 11 g of carbohydrates, per the USDA —but it also packs a lot of nutrients, including vitamin C and iron. You can feel free to fill half your plate with this good-for-you green veggie.
This protein-rich whole grain is a great substitute for white pasta or white rice. The boost of fiber and protein means quinoa gets digested slowly, which keeps you full and stops your blood sugar from spiking. Some research, like a study in the journal Nutrients , suggests that eating quinoa may help prevent pre-diabetes from advancing to type 2 diabetes by keeping blood sugar levels lower after a meal with quinoa.
Quinoa is also considered a complete protein because it contains all nine essential amino acids needed to build muscle, which is rare for plant-based protein sources. Plus, it's rich in minerals, such as iron and magnesium. Pictured Recipe: Skillet Lemon Chicken with Spinach.
Spinach is one of the best sources of magnesium, which helps your body use insulin to absorb the sugars in your blood and manage blood sugar more efficiently. A study in Nutrition Journal showed that when women with polycystic ovary syndrome supplemented with thylakoid, a substance found in spinach, they experienced significant reductions in weight, waist circumference and insulin levels over 12 weeks compared to the placebo group.
This leafy green is also high in vitamin K and folate, among other key nutrients. Plus, a 2-cup serving of raw spinach delivers only 2 g of carbohydrates and 14 calories, per the USDA. Munch on raw baby spinach in salads, add it to your morning smoothie or sauté it with garlic and olive oil for a healthy side dish.
Pictured Recipe : Olive Oil-Braised Summer Squash. This Mediterranean diet staple packs a punch when it comes to managing diabetes, mostly due to its high monounsaturated fatty acid, or MUFA, content. There's no need to fear the fat from olive oil.
While fat has more calories than carbohydrates, gram for gram, it helps keep you full, minimizes blood sugar spikes and allows your body to absorb key nutrients, such as vitamins A and E.
Not only is salmon high in protein, but it's also rich in omega-3 fatty acids, which can help keep your heart healthy by lowering blood pressure and improving cholesterol levels. Other types of fatty fish that contain omega-3 fatty acids, such as tuna, mackerel and sardines, can also provide these protective effects, which are especially important for people with diabetes, who are also at a greater risk for cardiovascular disease.
It's important to note, however, that research, like the review in Lipids in Health and Disease , has shown that supplementing with fish oil has not been shown to be helpful for blood glucose levels. Try to get your omega-3s through your food. No food is completely off-limits when you have diabetes.
But there are definitely certain foods that will help you better control your blood sugar levels. Swap some of your blood glucose-spiking foods with some of these foods that help stabilize blood sugars to keep you feeling energetic and performing at your best.
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Keep blood stress reduction methods for parents in check and help prevent prediabetes by incorporating these foods into your diet. Blood sugar-friendly foods Migala is a health and fopds writer. Her Blood sugar-friendly foods has appeared in more sugar-ftiendly 40 outlets. She focuses Bloood Blood sugar-friendly foods sugar-frirndly of topics foodd as diabetes prevention, vision care, nutrition, skincare, sleep health, pregnancy and post-partum care, among others. A graduate of Syracuse University, Jessica now lives in the Chicago suburbs with her two young sons, rescue beagle, and husband. If you want to hack the way you feel during the day—from your energy levels to your mood, to how sharp you feel—you want to pay attention to your blood sugar and add foods that lower blood sugar to your diet. Phipps also has type 1 diabetes.
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