6 Natural Foods That Lower Blood Sugar
Looking natural foods that lower blood sugar? Great! You’ve come to the right place. How many of you have gone to the doctor lately and have been told that your blood sugar levels are too high? It is estimated that more than 130 million adults in the United States are living with diabetes or prediabetes. Prediabetes means that your blood sugar levels are higher than normal but not high enough to be diagnosed as diabetes. Prediabetes can lead to many health issues such as strokes, heart disease and type 2 diabetes. The good news is that prediabetes and high blood sugar can be reversed with exercise and diet.
Studies have shown that more than 1 in 3 American adults are prediabetic. Approximately 96 million American adults have prediabetes with more than 80% of these people unaware of having this condition. Some signs of prediabetes include, increased thirst, frequent urination, increased hunger, fatigue, slow healing wounds, blurred vision and numbness or tingling in the feet or hands. Being aware of the signs and early detection is essential and can give you time to change the trajectory of your health. Keep reading to discover 6 natural foods that lower blood sugar!
1 – Fruits
Most fruits are completely fine to eat due to the high amount of water and fiber they contain that balance out the natural sugars found in fruit called fructose. Pineapples and watermelons should be eaten in moderation based on the fact that they have a higher concentration of sugar and can spike blood sugar levels. Make sure to pick up some of the fruits listed below next time you go shopping!
Making a habit of eating just some of these fruits daily as a snack rather than foods loaded with processed sugars can make a significant difference in blood sugar levels!
2 – Nuts And Seeds
When eating nuts and seeds, it is best to try and find whole nuts and seeds rather than processed. Processed nuts and seeds could have added salts and sugars which completely go against the goal of eating healthy and reversing prediabetes. Have a look at this list and pick a couple of nuts and seeds that you can enjoy for a snack. One serving would be equal to a quarter cup.
- Raw peanuts
- Peanut butter
- Sunflower seeds
All of these nuts and seeds would probably go well with a beer but avoiding alcohol is definitely important to keep your blood sugar levels low. Again, water is the best option to accompany any of the foods on this list.
Legumes are a great source of nutrients like fiber, complex carbohydrates and protein, all of which can help maintain a healthy blood sugar level. Essentially legumes are beans, lentils, peas and chickpeas. These legumes can be a great addition to a dinner or made into a hearty soup!
- Black beans
- Pinto beans
- Green beans
- Lima beans
- Navy beans
- Black-eyed peas
You might ask yourself how long does it take to lower blood sugar levels? The answer depends on how much you are willing to change your diet. Incorporating these legumes into your diet will not only make you healthier but speed up the process of reaching your blood sugar goals.
4- Fatty Fish
Fatty fish is a great source of protein and omega-3s which is incredibly important for healthy heart function. Fish is not always a family favorite so if you can’t stand the taste of fish, omega-3 supplements would do the trick but won’t fill your belly. Check out this list of fish that contain all of that good stuff you need to help control your blood sugar.
Some fish should be limited like swordfish, big eyed tuna, king mackerel and marlin. It is also important to be aware of the potential toxins that fish may contain like mercury. Moderation is key, so try not to go overboard on the amount of fish that you consume.
Personally, I am not the biggest fan of plain yogurt. I do feel like it is missing flavor but knowing that I can combine yogurt with some of the amazing fruits that are listed above make it bearable for me. Yogurt may in fact be the only dairy product that has shown the potential to help lower blood sugar. This could be because unsweetened or greek yogurt has very little sugar content. Only 2 types of yogurt on this list!
- Unsweetened yogurt
- Greek-style yogurt
Try to avoid flavored yogurt. Flavored yogurt has the potential of having way too much sugar for someone who is attempting to lower blood sugar.
6- Sweet Potato
Who doesn’t love sweet potatoes? I love the sweet potato or yam, it’s a must for any Christmas or Thanksgiving meal. Sweet potatoes made the list due to the low glycemic index found compared to the regular white potato. They are also absolutely versatile in terms of replacing regular potato dishes with the sweet potato. Sweet potato fries are delicious…in moderation! So for this list we only have two healthy choices.
- Sweet potato
Get creative and you will be shocked with how many ways the sweet potato or yam can be served. Potatoes are also quite filling and make for a great combination with any protein.
Here’s One More Suggestion For Lowering Blood Sugar That You May Not Have Heard Of
One of the best natural foods to lower blood sugar is with something you may not have heard of called Berberine. Berberine is a bioactive compound found in some plants and may have a blood sugar lowering effect. Studies have shown that berberine is as effective as some over-the-counter medications and can be a great natural alternative for lowering blood sugar levels. Berberine can be found in supplement form as a powder or a capsule and is available in health stores and online.
Other Than What Natural Foods Lower Blood Sugar, What Drink Lowers Blood Sugar?
Water!! Of course water is the best solution for lowering blood sugar levels. High blood sugar can cause dehydration and water is a sugarless drink that can actually help eliminate excess glucose through urine. Drinking plenty of water can indirectly reduce insulin resistance and decrease hunger which is exactly what you want if you are prediabetic.
We have all heard of the “6 to 8 glasses of water rule”, but do you follow it? Drinking up to 8 glasses of water every day will help oxygen flow in your body and help your kidneys and colon eliminate waste from your body. If you are able to maintain a healthy intake of water everyday, you will significantly better your chances of flushing out excess insulin that is constantly building up in your body.
Now let’s get this list started! Something to remember if you are diabetic or prediabetic is that foods that take longer to absorb are best for you. Foods that take longer to absorb will prevent spikes in blood sugar levels, however, there is no evidence showing that a particular food can instantly bring down high sugar levels.
Controlling Diabetes With Diet and Exercise
At the end of the day we all know that exercise and eating well is the foundation for living a long and healthy life. Reducing your body weight by just five percent can be the difference between developing type-2 diabetes or no longer being prediabetic. Finding the right balance of diet and exercise can be challenging but rewarding in the long term.
To summarize, a detox can be a quick fix for some issues you may be experiencing. The best long term path is to avoid consuming toxins, drink tons of water, and include antioxidants into your diet.