Introduction
You've probably been told over and over that you need to eat a balanced diet if you want to control your blood sugar levels. But what does that mean, exactly? And more importantly, what foods should you be eating to keep your blood sugar under control?
normal blood sugar levels
- Fastings: 70 - 100 mg/dL
- After meals: below 140 mg/dL
Don't worry, we're here to help. Below we've outlined a few of the best foods to eat if you're diabetic. So next time you're grocery shopping, make sure to pick up some of these items and add them to your diet. You'll be glad you did!
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| What Foods Lower Blood Sugar Levels in Diabetics? |
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Caffeine
Caffeine is a known stimulant that can increase blood sugar levels. So if you're a diabetic, it's best to avoid drinking coffee and other caffeinated beverages.
Chromium-Rich Foods
There are a number of chromium-rich foods that you can eat to help lower blood sugar levels.
Some of these foods include broccoli, garlic, green beans, and mushrooms. Chromium is a mineral that helps the body to regulate blood sugar levels, so adding these foods to your diet
Remember to always consult with your doctor before making any changes to your diet. They will be able to advise you on which foods are best for you and how much of them you should be eating.
Type 2 Diabetes Diet
- Eating whole, minimally processed foods
- Controlling portion sizes
- Choosing low-glycemic index foods
- Incorporating lean protein, healthy fats and fiber
- Limiting added sugars and saturated fats.
- It's important to work with a registered dietitian to create a meal plan that fits individual needs and health goals.
Fiber-Rich Foods
Foods that are high in fiber can lower blood sugar levels in diabetics almost immediately. This is because fiber helps to slow down the absorption of sugar into the bloodstream. Some great examples of fiber-rich foods include oats, bran flakes, fruit, vegetables, legumes and nuts.
So if you are a diabetic, make sure to include plenty of high-fiber foods in your diet. This will help to keep your blood sugar levels under control and help you to avoid dangerous spikes and drops.
Protein and Fat
Protein and fat take longer to digest than carbohydrates, which is why they don’t cause a rapid rise in blood sugar. In fact, protein (and fat) can actually help stabilize blood sugar levels.
How does that work? Well, when you eat protein and fat together, they slow down the absorption of carbohydrates. This is because protein and fat take longer to digest than carbohydrates, which means they don’t cause a rapid rise in blood sugar.
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So if you’re looking for foods that will help stabilize your blood sugar levels, reach for some protein and fat. Some good options include:
- Nuts and seeds
- Nut butter
-Avocados
-Olives
-Fish
-Chickpeas
-Lentils
-Tofu
Water
You might be surprised to know that one of the best things you can consume to lower your blood sugar levels is good old H2O.
Water helps to flush out the excess sugar in your blood, as well as the by-products of metabolism. It also helps to keep your cells hydrated, which is important for overall health and well-being.
So how much water should you drink? The general rule of thumb is to drink 8 glasses of water a day, but you may need more or less depending on your activity level and the climate you live in.
If you’re not a big fan of plain water, you can also get your fluids from other sources like unsweetened tea, coffee, or sparkling water. Just be sure to avoid sugary drinks like soda, fruit juice, and sports drinks, as these will only spike your blood sugar levels.
Vinegar
Vinegar is another food that can help to lower blood sugar levels. According to a study done in 2009, vinegar can help to increase insulin sensitivity and lower blood sugar levels after meals.
In the study, participants who took vinegar with their meals had a much lower rise in blood sugar levels compared to those who didn’t. The vinegar group also had higher insulin levels, which helps to keep blood sugar levels under control.
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So, if you’re looking for a food that can help to lower blood sugar levels immediately, vinegar may be a good option for you. Try adding it to your salad or main course at mealtime.
GLUT4 Agonists
First, let's talk about GLUT4 agonists. GLUT4 is a protein that regulates the uptake of glucose into cells. When GLUT4 is activated, it helps to lower blood sugar levels.
There are two types of GLUT4 agonists: insulin and glucagon-like peptide 1 (GLP-1). Insulin is a hormone that helps to regulate blood sugar levels. GLP-1 is a peptide that is similar to insulin but is not as potent.
Both insulin and GLP-1 work by stimulating the release of glucose from the liver and promoting the uptake of glucose into cells. In addition, they both help to reduce the production of glucose by the liver.
So, what foods contain GLUT4 agonists? Well, there are a few options:
- Berberine: This is a compound that can be found in certain plants, such as goldenseal and barberry. It works by activating AMPK, which in turn stimulates GLUT4 activity.
- Fenugreek: This is a spice that is often used in Indian cuisine. It contains an ingredient called 4-hydroxyisoleucine, which has been shown to stimulate GLUT4 activity.
- Cyanidin 3-glucoside: This is a compound that can be found in certain berries, such as blackberries and blueberries. It works by inhibiting the activity of DPP-4, an enzyme that breaks down GLP-1.
Magnesium-Rich Foods
You might not think of it as a blood sugar lowering food, but magnesium actually helps regulate insulin and glucose in the body. When you have diabetes, your body doesn’t process magnesium properly, which can lead to higher blood sugar levels.
So what foods are high in magnesium? Leafy green vegetables like spinach and Swiss chard are great options, as well as nuts and seeds like almonds and pumpkin seeds. You can also get magnesium from fish, dark chocolate, and beans.
If you’re looking for a quick way to get more magnesium into your diet, try adding some spinach to your smoothie or snack on a handful of almonds.
Berberine
Berberine is an alkaloid that's found in a number of different plants, including goldenseal, tree turmeric, and barberry. This natural remedy has been used to treat everything from infections to diabetes for centuries.
How does it work? Berberine helps lower blood sugar by increasing insulin sensitivity and improving glucose uptake.
5 Specific Ways Berberine Can Stabilize Your Blood Sugar
In one study, berberine was shown to be just as effective as the diabetes drug metformin in lowering blood sugar levels. And in another study, it was shown to reduce fasting blood sugar
Bottom line? If you're looking for a natural way to lower your blood sugar levels, berberine is definitely worth considering.
Conclusion
So there you have it, some of the best foods to help lower blood sugar levels in diabetics. As you can see, most of these foods are easily accessible and can be incorporated into your diet with minimal effort.
Do you have any other favorite foods that help lower blood sugar levels? Let us know in the comments below!
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