Foods to Lower Blood Sugar
Nutrition
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What Foods Help Lower Blood Sugar Immediately

When you are first diagnosed with diabetes, the first thing that crosses your mind is what food you can eat to keep your blood sugar in check. Whether you have Type 1 or Type 2 diabetes, or even if you are showing symptoms of prediabetes, it is always advisable to consult your doctor or nutritionist on food to lower blood sugar levels.

After all, the maxim “you are what you eat” has never proven to be truer than for people with diabetes. Here are a few superfoods that you can make a part of your diet chart. These foods are high on protein, low on carbs, and have cholesterol within prescribed limits. All of them are a healthy source of essential vitamins and minerals that keep you on the go.

Just like there are certain foods you can earmark for increasing blood sugar, there are certain foods you can use to lower blood sugar. Food for low blood sugar can be dates, honey, candy, and so on. Here are the foods to lower blood sugar levels.

Also read about are dates good for diabetes

1. Okra or Lady Fingers  

Okra is popularly known as ladyfingers and is cultivated in different parts of the world. The vegetable itself is consumable as a whole unit including the pods on the inside, which are smaller than peas but edible, nevertheless. Okra is a recent addition to the arsenal of sugar-regulating food. Studies have shown that you can count okra as diabetes food to lower blood sugar levels. Okra helps in regulating blood glucose levels by slowing down the rate of glucose absorption. This works well for people with diabetes who have a craving for food between meals. Know about diabetes treatment.

Okra comes with many health benefits other than tackling high blood sugar levels. It contains no saturated fats or cholesterol, making it a healthy choice in meals. It can be cooked in oil, sauteed, or even boiled. Its insides come with a slimy consistency which needs to be taken into account if you are pairing it with other food or vegetables. Also know about pre diabetes levels.

2. Pumpkin

Is Pumpkin good for diabetes? Yes! It is highly nutritious and is loaded with vitamins and minerals. The antioxidants and fibre that make up the rest of it are valuable sources of development for the body and promote a healthy brain. This bright-coloured vegetable (technically, it is classified as a fruit), is superb for blood glucose regulation. 

Pumpkin is high in polysaccharides, a form of carbohydrates, widely appreciated for regulating blood sugar. Up to 94 per cent of the weight of pumpkins is water. Pumpkin also has no cholesterol. For those diagnosed with diabetes, this is an added benefit. Pumpkin seeds are another potent source of healthy fats and proteins. Studies have revealed that a regular dietary intake of pumpkin seeds resulted in the lowering of blood sugar after meals by up to one-third of the value before the food was consumed.  Know about is honey good for diabetes?.

3. Nuts and Seeds

Nuts and seeds are a great way to replenish your energy levels and address your craving for food if you are diagnosed with diabetes. The high fibre content of nuts helps make you feel fuller over time. Most of them have great antioxidants and are packed with fibre which helps in digestion, keeping your stomach happy. The good part about nuts is that they are easily portable. You can carry them anywhere without worrying about spillage. They double up as good snacking options keeping you at arm’s length from junk food or ready-to-eat alternatives that pack high calories and cholesterol. Many of these nuts, like almonds, are a wonderful source of protein and healthy fats. Flaxseeds and chia seeds help reduce weight and are good for the heart. 

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4. Citrus Fruits 

The dilemma for people with diabetes is whether to go for fruits or not. Fruits are rich in minerals and essential vitamins that keep a body healthy. But most of them are sweet and are, therefore, a potent source of glucose. This may result in increasing the blood glucose levels for people with diabetes. But worry not! Citrus fruits can, in fact, help lower blood sugar levels. Citrus fruits have been found to be low on the Glycemic Index, which means they do not lead to a spike in blood glucose compared to other forms of fruits. 

Most citrus fruits like oranges safeguard people with prediabetes from developing diabetes. They are rich in fibre, which also makes them light on the stomach. What is even better is that there is no need to cook these fruits. You can have them whole or you can garnish your yoghurt or oatmeal with a generous dose of citrus fruits, and make your healthy meal even more delicious. 

5. Eggs 

Eggs are a great source of nutrition for everybody. Even people with diabetes can include eggs in their regular diet. An egg is a powerhouse of protein and healthy fats. It has ample quantities of minerals and antioxidants alongside the essential vitamins. The caution to bear with the intake of eggs is that they are also high in cholesterol. This means you have to take cholesterol-rich food off the menu for the day. Alternatively, you can remove the yolk and consume just the egg whites which are full of protein. The American Diabetes Association, in fact, has included eggs in the diet for people with diabetes. You can have eggs any way you want. They are easy to cook. A boiled egg is even better. The best part is they’re not just gentle on your health but also your pocket. 

6. Seafood 

Seafood is a great addition to the menu for people diagnosed with insulin resistance. Fish pack in natural Omega-3s that are known to help boost immunity, while helping stabilize blood glucose levels. Most over-the-counter prescriptions for Omega 3s are sourced from seafood. Seafood is low in carbohydrates and is a good source of protein. While carbs are easier to break down, the body takes time to break down protein into glucose, which augurs well for people with diabetes because it slows down the intake of sugar in the bloodstream. Studies show that you can safely have moderate amounts of seafood at least twice a week. Consult your doctor if you would like to have more or have an underlying condition that needs to be addressed before you can have seafood.

7. Broccoli

Broccoli when chopped or chewed produces sulforaphane. This compund has blood sugar reducing properties. Many studies have shown that broccoli extract packed with sulforaphane has powerful antidiabteic properties. It helps enhance insuling sensitivity and reduce sugar levels. It also helps to manage the markers of oxidative stress. The best way to consume broccoli is to have it raw or lightly steamed. 1 cup of broccoli contains - 

  • Calories: 31
  • Water: 89%
  • Protein: 2.5 grams
  • Carbs: 6 grams
  • Sugar: 1.5 grams
  • Fiber: 2.4 grams
  • Fat: 0.4 grams

8. Flax seeds

Flax seeds are ideal food to lower blood sugar management. known for their health benefits, expecially since they are rich in fibre and healthy fats. There are many studies that have confirmed consuming flax seeds helps control the blood sugar levels. There are also studies which indicate daily consumption of flax seeds have shown significant reductions in HbA1c. 1 tablespoon of flaxseed contains - 

  • Calories: 55
  • Water: 7%
  • Protein: 1.9 grams
  • Carbs: 3 grams
  • Sugar: 0.2 grams
  • Fiber: 2.8 grams
  • Fat: 4.3 grams

9. Beans and lentils

Beans and lentils are a good source of protein along with a lot of other nutrients. They are rich in fiber and magnesium and can help lower blood sugar levels. They are high in soluble fibre and resistant starch which helps the food get digested slowly. A study has showed that adding blck beans or chickpeas to the meals can help control blood sugar levels better. Other studies have shown that bena snad lentils not only reduce the blood sugar levels but also help prevent diabetes. Read about how to control sugar level immediately.

10. Kimchi

Fermented foods have been known to be beneficial for overall health. Kimchi has minerals, probiotics, and antioxidants. Eating them has been associated with improved blood sugar and insulin sensitivity. A study has shown that thos ehwo ate kimchi regularly, experienced improved glucose tolerance. Another study has confirmed that steady inclusion of kimchi in the diet has led to greater reductions in HbA1c. 1 cup of kimchi contains - 

11. Kale

Kale is a popular part of salad and juices because it is a “superfood”. Kale is full of compounds that can decrease blood sugar levels, that includes fiber and flavanoid antioxidants. A study conducted with a placebo confirmed that kale helps in reducing blood sugar levels. Kale contains total of 33 calories , 6 grams of carbs, and 3 grams of protein in 1 cup along with the following nutrients - 

  • Vitamin A: 206% of the DV (from beta-carotene)
  • Vitamin K: 684% of the DV
  • Vitamin C: 134% of the DV
  • Vitamin B6: 9% of the DV
  • Manganese: 26% of the DV
  • Calcium: 9% of the DV
  • Copper: 10% of the DV
  • Potassium: 9% of the DV
  • Magnesium: 6% of the DV

12. Chia seeds

Eating chia seeds may help benefit blood sugar control. There are many studies that have linked chia seed consumption to reductions in blood sugar levels and improvements in insulin sensitivity. CHia seeds have known to reduce the risks of diseases including the risk of diabetes. 

13. Berries

Many studies have linked berries with better blood sugar control. They are loaded with fibre, vitamins, minerals and antioxidants. A study found that eating 2 cups of raspberries with a high carb meal can significantly reduce post-meal insulin and blood sugar in adults with prediabetes. Apart from raspberries, blackberries, blueberries and strawberries have shown that it can benefit those with diabetes by enhancing insulin sensitivity and improving glucose clearance from blood. Also know more about diabetes diet chart.

14. Avocados

In addition to being delicious, avocado offers benefits for blood sugar managemnet. Avocados are rich in fibre, fats, minerals, and vitamins. Including them in meals have shown to improve blood sugar levels. They are known to protect you against development of metabolic syndrome which is a group of conditions. 

  • Calories: 322
  • Fat: 30 grams
  • Protein: 4 grams
  • Carbs: 17 grams
  • Fiber: 14 grams
  • Vitamin C: 22% of the daily value (DV)
  • Vitamin E: 28% of the DV
  • Vitamin K: 35% of the DV
  • Riboflavin (B2): 20% of the DV
  • Niacin (B3): 22% of the DV
  • Pantothenic acid (B5): 56% of the DV
  • Pyridoxine (B6): 30% of the DV
  • Folate: 41% of the DV
  • Magnesium: 14% of the DV
  • Potassium: 21% of the DV
  • Copper: 42% of the DV
  • Manganese: 12% of the DV

15. Oats 

Oats and oats bran contain high soluble fiber and have noteworthy blood-reducing properties. These are one of the foods that lower blood sugar instantly. An analysis found that regular intake of oats reduces HbA1c and fasting blood sugar levels compared with control meals. A study showed that people who drank water mixed with oat bran before eating white bread significantly reduced post-meal blood sugar spike. 1 cup of oats contains - 

  • Calories: 307
  • Water: 8.7 grams
  • Protein: 10.7 grams
  • Carbs: 54.8 grams
  • Sugar: 0.8 grams
  • Fiber: 8.1 grams
  • Fat: 5.3 grams

16. Yoghurt

Yoghurt is one fermented food item that can regulate blood sugar. A study showed that those who consume 150 gram of yoghurt daily improved post-meal insulin and blood sugar levels. 

  • Calories: 61
  • Water: 88%
  • Protein: 3.5 grams
  • Carbs: 4.7 grams
  • Sugar: 4.7 grams
  • Fiber: 0 grams
  • Fat: 3.3 grams

17. Apples

Apples contain soluble fibers and plant compounds that can help reduce blood sugar and protect against diabetes. A study showed that eating apples about 30 minutes before a rice meal can reduce post-meal blood sugar. 

  • Calories: 52
  • Water: 86%
  • Protein: 0.3 grams
  • Carbs: 13.8 grams
  • Sugar: 10.4 grams
  • Fiber: 2.4 grams
  • Fat: 0.2 grams

Bottomline

While diabetes restricts food intake, there is no shortage of good choices in food that are actually beneficial in regulating blood sugar. What is important is that you get a healthy diet plan that allows you to savour the best food that not only prevents diabetes but helps in tissue build-up and repairs and prepares the heart for a healthy run. The idea is to select wholesome foods that suppress your craving for intermittent snacking and help slow down the release of sugar into the bloodstream, keeping you energetic for longer durations of time.

Read more about how to prevent diabetes

FAQs

Does okra lower blood sugar?

Yes, okra lowers blood sugar due to the presence of certain compounds.

References

  • https://www.healthline.com/nutrition/foods-to-lower-blood-sugar

Disclaimer

This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.