The following Foods will help lower blood sugar . They will also keep you energetic, satisfied, nourishing your body with vitamins, minerals, fiber, healthy fats, and even with a little protein.
Following a diet based on whole or whole foods is one of the simplest ways to control blood sugar (glucose) and increase the level of vitality to a great extent.
The concentration of glucose in the blood influences and greatly determines the hormonal environment. Hormones are very important and contribute to regulate the generation of energy, modulate the mood, and even the signs of hunger.
Healthy blood sugar levels are also vital to prevent or control type 2 diabetes, hypertension and hypoglycemia. Following a diet that maintains stable blood sugar levels can also help Prevent obesity .
In a practical way, we can say that it is advisable to consume foods that prevent the generation of spikes of sugar in the blood.
Foods for lowering blood sugar
1. Apples
In a study conducted in Finland, men who ate more apples and other Quercetin , Had 20 percent fewer diabetes and heart disease deaths.
Other good sources of quercetin are onions, tomatoes , Green leafy vegetables and berries.
2. Cinnamon
A clinical trial conducted in Beltsville, Maryland, found that using 1/2 teaspoon of cinnamon a day, the sensitivity of cells to the action of insulin may increase and glycemia can be regulated.
After 40 days of taking various amounts of cinnamon extract, diabetics not only experienced lower peaks of postprandial glycemia (blood sugar level after eating), but improved in different heart health markers.
In addition, cinnamon is practical to add to many preparations.
3. Cold water fish
Foods with Omega 3 fatty acids , Such as cold water fish (salmon, tuna, mackerel, herring) help slow the gastric emptying and, thus, the absorption of glucose slows down.
In this way, the sugar absorbed from food is prevented from generating a peak of glycemia.
In addition, healthy fats help reduce cardiovascular risk that is greater in people with diabetes.
5. Food with fiber
A study at the University of Texas Southwestern Medical Center found that people who increased their fiber intake from 24 to 50 g per day had dramatic improvements in blood sugar levels. In fact, the high fiber diet was as effective as some diabetes .
The Foods with higher amounts of fiber Are whole grains, legumes, fruits and vegetables.
6. Pulses
Legumes Of all kinds (peas, chickpeas, beans, beans and lentils), are a great choice for soups, salads, and a variety of ethnic dishes. They are low in fat, high in soluble fiber and moderate in vegetable proteins.
Fiber slows the release of glucose into the bloodstream, which avoids blood sugar spikes. In addition, plant proteins are more beneficial for diabetic patients, since they reduce cardiovascular risk when they replace animal proteins.
7. Chocolate
Researchers at Tufts University discovered that dark chocolate improves sensitivity to insulin , A crucial goal in the prevention or treatment of type 2 diabetes.
Dark or dark chocolate also lowers blood pressure, lowers cholesterol and improves blood vessel function.
However, it is not advisable to eat more than one block per day as an occasional indulgence as it contributes a lot of fat and calories.
8. Steak
Meats from field-bred animals contain a different lipid profile and a compound called conjugated linoleic acid (CLA). According to research, CLA corrects the alteration of blood sugar metabolism and also appears to have important anticancer properties.
CLA acts especially at the abdominal level, regulating the metabolism and avoiding excess fat in that area.
In more recent research, researchers from Norway supplemented the diets of 180 subjects with a dose of CLA and reported that they lost 9 percent of their body weight in one year.
9. Vinegar
Two tablespoons of vinegar taken before a meal can help lessen the impact of sugar from food.
A study at Arizona State University tested apple cider vinegar in three different groups of subjects to see results in healthy people, people with pre-diabetes, and diabetes. Prior to the main meals, participants were given 2 tablespoons of apple cider vinegar.
Sixty minutes after taking vinegar, patients with diabetes had lower blood glucose levels up to 25 percent lower. The group of prediabetic patients had an even more favorable result: their concentrations were less than half.
10. Blueberries
A novel clinical trial published in the Journal of Nutrition in 2010 found that a daily dose of the active ingredients found in blueberries increases insulin sensitivity and may reduce the risk of developing diabetes in individuals at increased risk.
This is important since a high carbohydrate load through the diet greatly stimulates insulin production, which could lead to insulin resistance and type 2 diabetes .
On the other hand, the greater the sensitivity to insulin, the better the liver's ability to regulate blood glucose.
11. Avocados
Avocados are high in monounsaturated fats or oleic acid . This is a neutral fat that reduces stomach motility and slows the evacuation of gastric contents.
In this way, it is convenient to consume it with carbohydrates in order to prevent the sugars from reaching the bloodstream quickly.
Avocados are also invaluable sources of phytosterols, plant compounds that inhibit the absorption of cholesterol, as they have a similar chemical form and compete with it to be absorbed in the intestine. The recommended portion of avocado is a slice of 2 cm.
12. Chia seeds
This ancient gluten-free grain stabilizes blood sugar, improves insulin sensitivity and metabolic syndrome-related symptoms, including imbalances in cholesterol, high blood pressure, and extreme increases in blood sugar levels. Blood after meals.
The Chia seeds Are also potent anti-inflammatory agents and contain fiber, magnesium, potassium, folic acid, iron and calcium.
13. Mangoes
The mango may have a sweet taste, but this delicious fruit reduces blood sugar, according to a study published in the journal Nutrition and Metabolic Insights. The daily intake of ten grams of lyophilized mango, that is, approximately half of a fresh mango or 100 grams, contributes to the reduction of blood sugar in obese people.
Mangoes also provide a very high nutritional density with more than twenty different vitamins and minerals, including vitamins C and A, folic acid And fiber. In addition, almost 90% of mangoes do not have pesticide residues.
14. Spices
According to a study published in the Journal of Medicinal Food, a blend of seasoning foods based on different spices improved metabolic functions related to glucose and cholesterol, which resulted in a reduction in sugar and insulin levels In blood.
The seeds of turmeric Are particularly antidiabetic, but in some studies cumin seeds, ginger , Mustard, curry leaves and coriander Also showed properties for Fight diabetes .
15. Olive oil
He olive oil , Rich in monounsaturated fats, not only prevents the accumulation of fat in the belly, but also improves insulin resistance. By improving insulin sensitivity, blood glucose levels remain stable.
In addition, extra virgin olive oil promotes the release of Leptin hormone Which suppresses the appetite, which is often found in greater numbers in obese people. However, most obese do not have a good sensitivity to leptin.
16. Eggs
A 2008 study in the International Journal of Obesity found that people who were overweight and who ate two eggs a day for breakfast lost 65% more weight than those who ate a similar breakfast without eggs.
Researchers stated that eating eggs can control hunger by reducing postprandial insulin response and controlling appetite by preventing large fluctuations in both glucose and insulin levels.
Studies also show that people who eat eggs for breakfast eat fewer calories in the next 36 hours.
17. Cherries
Cherries contain natural chemicals called Anthocyanins , Which could help control blood sugar levels in people with diabetes.
A study was published in the Journal of Agricultural and Food Chemistry which found that pigments responsible for the purple color of cherries called anthocyanins could reduce insulin production by 50%. Anthocyanins in cherries can also protect against heart disease and cancer.
18. Cocoa
It is believed that cocoa bean is the most abundant source of magnesium in the world. It is also a great source of fiber, iron, and even proteins that benefit the blood sugar level.
While it is probably not the best idea to eat cocoa throughout the day, one or two ounces can help reduce blood sugar fairly quickly.
In addition, cocoa is rich in chromium, a mineral that also helps lower blood sugar. On the other hand, it could help improve State of mind , And even help you lose some weight.
19. Fenugreek
It is a spice whose leaves and seeds are commonly used in South Asian foods. The seeds of fenugreek Are used as a supplement for nursing mothers and a wide range of herbal medicines.
A review of herbal dietary supplements showed that fenugreek reduces blood glucose levels in people with type 1 and type 2 diabetes, as well as in people with prediabetes.
Fenugreek seed fiber is effective in slowing the digestion of carbohydrates. This may explain its effect on blood sugar. It is also packed with vitamins, minerals and antioxidants.
Fenugreek can be taken as a pill, but it can also be taken as tea or added to a wide variety of tasty recipes.
20. Garlic
Garlic Has been used for years to lower cholesterol levels. But it also shows promise for the reduction of blood sugar. A study in rats and a study in rabbits showed that garlic extract can reduce blood sugar.
Garlic extract increased the amount of insulin available in people with diabetes.
Similar studies have shown that onions also have positive effects on the regulation of blood sugar.
21. Asparagus
It is a non-starchy vegetable with only 5 grams of carbohydrates, 20 calories and almost 2 grams of fiber per serving. It is especially high in an antioxidant called Glutathione , Which plays a key role in reducing the effects of aging and many diseases, including diabetes, heart disease And cancer.
An example is the preliminary research reported in 2012 in the British Journal of Nutrition, which suggests that asparagus can help keep blood sugar levels under control and increase insulin production.
Another advantage of asparagus is its folate content; ½ cup, provides 33 percent of the recommended dose of 400 micrograms of folic acid per day. The American Heart Association recommends eating foods that contain folic acid and other B-complex vitamins to help lower levels of homocysteine, a risk factor for coronary heart disease.
And what other foods to reduce the blood sugar you know?
References
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- Bhupathiraju, S., Pan, A., Manson, J.E., Willett, W.C., van Dam, R. M., & Hu, F.B. (2014, July). Changes in coffee intake and subsequent risk of type 2 diabetes: Three large cohorts of US men and women. Diabetologia, 57 (7), 1346-1354.
- Davis, P. & Yokoyama, W. (2011, September). Cinnamon intake lowers fasting blood glucose: Meta-analysis. Journal of Medicinal Food, 14 (9), 884-889.
- Deng, R. (2012, April 1). A review of the hypoglycemic effects of five commonly used herbal food supplements. Recent Patents on Food, Nutrition and Agriculture, 4 (1), 50-60.
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- Fenugreek and diabetes. (2014).
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- Johnston, C., Kim, C. M., & Buller, A.J. (2004, January). Vinegar improves insulin sensitivity to a high carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care, 27 (1), 281-282.
- McDougall, G.J., & Stewart, D. (2005). The inhibitory effects of berry polyphenols on digestive enzymes. Biofactors, 23 (4): 189-195.
- Prediabetes: Am I at risk? (2016, January 14).
- Rasmussen, O., Thomsen, C., Hansen, K.W., Vesterlund, M., Winther, E., & Hermansen, K. (1993, December). Effect on blood pressure, glucose and lipid levels of high-fat monounsaturated diet compared to a high carbohydrate diet in NIDDM. Diabetes Care, 16 (12), 1565-1571.
- Sher, A., Fakhar-ul-Mahmood, M., Nisar Hussain Shah, S., Bukhsh, S., & Murtaza, G. (2012). Effect of garlic extract on blood glucose level and lipid profile in normal and alloxan diabetic rabbits. Advances in Clinical and Experimental Medicine, 21 (6), 705-711.
- Stull, A., Cash, K.C., Johnson, W. D., Champagne, C. M., & Cefalu, W. T. (2010, October). Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. Journal of Nutrition, 140 (10): 1764-1768.