7 Food That Can Help To Lower Your Blood Sugar Level

 

For people with prediabetes, type 1 and 2 diabetes, or other conditions that affect blood sugar, Diet is the most crucial part of the journey to  lower your blood sugar level.

High blood sugar, or hyperglycemia, occurs when your body either can’t make insulin, or it is unable to respond properly to insulin.  Which further leads to inflammation, heart disease, kidney disease, and diabetes. 

Studies indicate that diabetes is a national pandemic in the United States. Experts estimate that over 14 percent of the population suffers from diabetes. More than one-third of the entire U.S. population is suspected of having pre-diabetes.

Blood sugar plays such a vital role in the functioning of your body. Your body uses this sugar in form of glucose to provide you with energy to carry out your daily activities. So, maintaining a balanced blood glucose is critical to maintaining your health in general.

Factors like weight, genetics, stress and activity level play a vital role in lowering your blood sugar level along with a healthy diet that keeps your blood sugar spikes in control. And the good news is there are many foods that regulate your blood sugar and can help fight this problem naturally. Adding these delicious, nutritious foods to your diet will surely help to lower your blood sugar level.

1. Pumpkin and pumpkin seeds

This crispy seed are one of best way to lower your blood suger level as they are  choked with fibre and antioxidants. Pumpkin and its seeds contain phytochemicals that may prevent both high blood pressure, blood sugar spikes, and  provide heart-protective properties.

In countries like Iran and Mexico, pumpkin and its seeds are used as a traditional remedy for diabetes. Consuming pumpkin seeds can ameliorate pesky menopause symptoms (hot flashes, headaches, joint pain) and may help improve your HDL (good) cholesterol levels.

Further researches show that the chemicals within pumpkins such as the fruit pulp, oil from ungerminated seeds, and protein from germinated seeds have hypoglycemic properties and could assist in maintaining glycemic control (1).

How to add them: You can simply use pumpkin seed on top of your low carb cereal or yogurt with the raw seeds, Pair them with low carb fruit for a snack, Stack them onto a yogurt and berry parfait, Or just munch on them raw – keep a small pack handy in your bag for an emergency snack.

According to the U.S. Department of Agriculture (USDA) National in terms of vitamins and minerals, pumpkin seeds contain (per ¼ cup):

74% Recommended Daily Average (RDA) manganese

57% RDA phosphorus

48% RDA magnesium and copper

23% RDA zinc

16% RDA iron

4% RDA vitamin A and folate

2. Nuts and nut butter 

Nuts are definitely high in healthy nutrients, they also pack a serious punch when it comes to calories.  Nuts have monounsaturated fatty acids, protein and fiber and are low in carbohydrates. Which means they help fill us up while keeping blood sugar low.

In a study published in the journal Molecules, it was found that consuming nut butter or almonds and peanuts throughout the day reduced post-meal blood sugar levels in people who have type 2 diabetes.

Another study of 25 people with type 2 diabetes demonstrated that consuming both peanuts and almonds throughout the day as part of a low carb diet reduced both fasting and post-meal blood sugar levels (2).

How to add them: You can simply sprinkle almonds on top of yogurt, add  peanuts to nonfat frozen yogurt, Use fat-free salad dressing and add nuts to your salads or simply use nuts to replace croutons in salads or soups.

According to the U.S. Department of Agriculture (USDA) National Nutrient database for 1 oz serving of nuts contains an average of:

160 to 220 calories

12 to 18 grams of fat

5 to 10 grams of total carbohydrate

1 to 4 grams of dietary fiber

1 to 3 grams of naturally occurring sugar

5 to 8 grams of protein

3. Okra

Okra, also known as gumbo or ladies’ fingers is rich source of blood-sugar-lowering compounds like polysaccharides and flavonoid antioxidants (3).

Okra is loaded with compounds that have a strong anti-diabetic impact and can successfully decrease blood sugar levels and is used as a treatment for diabetes in countries like Turkey.

In 2011, researchers made a powder from the peel and seeds of okra to treat rats with diabetes. After approximately 1 month, the rats that consumed the powder had lower blood sugar and fat levels than those that did not. However more research is needed to confirm whether this treatment would work in humans.

How to add them: You can make quick vegetable stew simply cooking it briefly with tomatoes, grilling them, or stuffing into poblanos.

According to the U.S. Department of Agriculture (USDA) National Nutrient Database, one cup of raw okra, weighing 100 grams (g) contains:

33  calories

1.9 gram of protein

0.2 gram of fat

7.5 gram of carbohydrates

3.2 gram of fiber

1.5 gram of sugar

4. Chia seeds

A gluten-free grain that has been consumed for centuries, chia seeds are famed for offering several health benefits. Studies have linked chia seed consumption to reductions in blood sugar levels and improvements in insulin sensitivity.

Chia seeds are great source of dietary fibre which is beneficial for the digestive system and controlling diabetes mellitus with higher concentration of beneficial unsaturated fatty acids, gluten free protein, vitamin, minerals and phenolic compounds.

Therapeutic effects of chia in the control of diabetes, dyslipidaemia, hypertension, as anti-inflammatory, antioxidant, anti-blood clotting, laxative, antidepressant, antianxiety, analgesic, vision and improve immune system (4).

How to add them: You can sprinkle chia seeds on top of a salad, mix them in with yogurt, or add them into a smoothie.

According to the U.S. Department of Agriculture (USDA) National The nutrients in 3.5 ounces (100 grams) of chia seeds are:

Calories: 486

16.5 grams of protein

 42.1 grams of carbohydrates

0 grams of sugar

34.4 grams of fiber

30.7 grams of fat

5. Oats and oat bran 

Oats and oats bran are both superb sources of soluble fibre, which can play a huge role in lowering blood sugar levels significantly. Oatmeal is a great source for many important nutrients including fiber (insoluble and soluble), and important minerals like magnesium, potassium, calcium, iron, phosphorus, thiamine, and zinc.

Whole oats also contain plant chemicals that act as antioxidants to reduce the damaging effects of chronic inflammation that is associated with various diseases like cardiovascular disease and diabetes.

An analysis of  16 studies concluded that oats have a beneficial effect on glucose control and lipid profiles in people with type 2 diabetes. Determining the impact of oat consumption on type 1 diabetes requires more research (5).

How to add them: Oats can be eaten raw, softened in overnight oat recipes, or cooked as hot porridge. Cook in the microwave or on the stove top in water, milk, or milk alternatives. 

According to the U.S. Department of Agriculture (USDA) National The Nutrient  in 1/2 cup dry (39g) rolled oats with no sugar or salt added.

Calories: 140

2.5 gram of fats

28 gram of carbohydrates

4 gram of fibre

0 gram of sugar

5 gram of protein

6. Kefir and yogurt 

An analysis of research found that consuming yogurt as part of a healthy diet may reduce the risk for developing type 2 diabetes. Yogurt is also a good way to boost your calcium intake, especially if you are a non-milk drinker. 

A 4-week study in 32 adults demonstrated that consuming 5 ounces (150 grams) of yogurt daily improved post-meal insulin and blood sugar levels, compared with their baseline  (6).

In another study it was found that women who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D a day were 33% less likely to develop diabetes than those taking in less of both nutrients.

How to add them: You can top yogurt with fruit such as blueberries, raspberries, strawberries or melon to satisfy your sweet tooth, sprinkle yogurt with nuts such as almonds or walnuts, or with seeds such as flax seeds for crunch and flavor or drizzle plain yogurt with honey for a burst of sweetness.

According to the U.S. Department of Agriculture (USDA) National The Nutrition for 1 cup (8 ounces or 235g) of plain whole milk yogurt.

Calories: 149

8 gram of fat

113mg of sodium

11.4 gram of carbohydrates

 0 gram of fibre

 11.4 gram of sugar

8.5 gram of protein

7. Eggs

Eggs are rich in healthy fats, proteins, vitamins, minerals and antioxidants. Research has also associated eggs with controlled levels of blood sugar. Regular egg consumption has been shown to decrease inflammation, improve insulin sensitivity, increase HDL cholesterol, and modify the size and shape of LDL cholesterol.

In one study, people with type 2 diabetes who consumed two eggs daily as part of a high-protein diet had improvements in cholesterol and blood sugar levels (7).

The American Diabetes Association (ADA) state that eggs are a suitable food for people with diabetes. Having a low glycemic index score means that they have less of an effect on a person’s blood sugar levels.

How to add them: Eggs are super delicious and easy to cook, you can simply have them boil, in form of scrambled egg or simply have them in your breakfast as omelet.

According to the U.S. Department of Agriculture (USDA) National The Nutrition for one large hard-boiled hen's egg (50g).

Calories: 78

5 gram of fat

0.6 gram of carbohydrates

0 gram of fibre

 0.5 gram of sugar

6 gram of protein

147mg of choline

A Word From Healthyngreat

Healthy eating and regular physical activity are among the best ways to lower your blood lower level. Whether you have prediabetes, diabetes, or want to lower your risk of developing these conditions, including these foods in your diet will surely help you reduce your blood sugar levels. However it is also important  to exercise regularly to lower your blood sugar level.  If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post some thing new. We are also going to spread knowledge on instagram soon where we will be sharing facts, recipes, diet plan, and many more so make sure we meet there.

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