Managing your blood sugar level is crucial especially if you are suffering from diabetes. Managing blood sugar helps you manage your weight, improve insulin sensitivity and improves hormone health. If you are searching how to control sugar level in the blood, allow us to share the best foods that will help you to reduce your sugar level. Incorporating these foods in your diet is the best way to reduce sugar levels.
List of Foods that Control Blood Sugar:
1. Leafy Green Vegetables
Leafy green foods like spinach, collard, kale and cabbage are low in calories and carbs. They are rich in fibre. Due to their rich fibre content your body digests them slowly preventing sudden sugar level increase. They are also rich in vitamins and minerals that can improve insulin sensitivity.
2. Berries
Berries like strawberry, blueberry and raspberry are rich in natural sugar called fructose. Fructose does not need to be metabolised hence it does not raise your blood sugar level. Their low glycemic index (GI) helps regulate blood sugar levels and reduces the risk of insulin resistance.
3. Avocados
Avocados are one of the best fruits to reduce your blood sugar level. They are rich in healthy fats and fibre. This helps you to stabilize your blood sugar level. Avocados are also excellent to reduce your weight which is helpful to manage blood sugar level.
4. Salmon
Fatty fish like salmon are excellent foods that control blood sugar due to their omega 3 content. Omega 3 fatty acid helps to improve heart health and prevent diabetes. Omega 3 fatty acids also help to reduce inflammation that benefits blood sugar control.
5. Nuts
Nuts such as almonds, walnuts and pistachios are rich in protein, fibre and healthy fats that help to slow down the absorption of sugar into the blood (1).
6. Olive Oil
Extra virgin olive oil contains healthy fats that help to reduce inflammation and improve insulin sensitivity. Using olive oil as the primary cooking oil may help regulate blood sugar levels.
7. Beans
Beans are rich in fibre that helps to stay full for a long period of time. Beans have a low glycemic index which means they contain less carbs that can raise your blood sugar levels.
8. Greek yogurt
Yogurt is a healthy food that provides good bacteria for digestion. Yogurt is also a low glycemic food but contains a high amount of protein making it an excellent snack option for people with high blood sugar. Choose a low fat and unsweetened yogurt.
9. Quinoa
Quinoa is a nutritious whole grain that is rich in protein, fibre and essential vitamins like magnesium and iron. Its low glycemic index makes it ideal to manage your blood sugar level.
10. Sweet Potatoes
Boiled sweet potato is considered as a superfood for people with diabetes. According to research eating sweet potatoes in moderate amounts will help you keep your blood sugar levels in the healthy range even if you have diabetes.
11. Eggs
Eggs are versatile and can be included in the diet easily. They are rich in protein and a vitamin called choline. Eggs help you to increase your satiety and prevent spike in blood sugar.
12. Chia Seeds
Chia seeds are rich in fibre and omega 3 which can slow down the digestion of carbohydrates and improve blood sugar control (2).
13. Vinegar
Vinegar has been used for centuries to manage glucose. According to a study done on diabetic patients people who consumed two tablespoons of ACV at bedtime helped to regulate fasting blood glucose levels in patients with type II diabetes.
14. Figs
Figs are great to manage your blood sugar levels. The leaves of figs are known for their antidiabetic properties.
15. Tomatoes
Tomatoes are low in calories and carbohydrates and rich in antioxidants. Tomatoes can help stabalise the blood sugar levels and reduce the risk of complications.
16. Cinnamon
Cinnamon contains a compound that mimics insulin and improves insulin sensitivity. Adding a pinch of cinnamon to your food and beverages is a great way to manage your blood sugar levels.
17. Dates
Dates are healthy food for people with diabetes. Dates are good to lower cholesterol or LDL. It is important to control yourself while eating dates as too much of it can be harmful.
18. Garlic
Garlic provides antioxidant benefits and contains a compound that helps to lower insulin sensitivity.
19. Green Tea
Starting your day with green tea is an excellent way to manage your blood sugar levels. Green tea is rich in antioxidants called catechins, which have been shown to improve insulin sensitivity and reduce blood sugar levels.
20. Cauliflower
Cauliflower is a healthy vegetable low in carbohydrates and high in fibre. Cauliflower can be used as a substitute for high carb vegetables.
21. Flaxseeds
Flaxseeds are an excellent source of fibre which helps to slow down digestion and manage to control blood sugar level.
22. Tofu
Tofu is a great source of plant-based protein which is low in carbs. Including tofu in your meals can help to manage blood sugar levels.
23. Oats
Oats are whole grains which are high in fibre. Studies have suggested that eating oats helps in reducing the risk of diabetes by almost 35 to 42%. Oats are also rich in soluble fibre that slows down the rate of glucose absorption in the gut thus ensuring the blood-sugar levels are kept at the right levels.
24. Mushrooms
Mushrooms have a low glycemic index. Mushrooms are low in carbs which can help improve blood sugar control and reduce inflammation.
25. Apple
Eating apples daily provides multiple health benefits. Apples are one of the best foods for fibre. Apples have low glycemic index which makes them ideal to manage blood sugar level.
26. Onions
Similar to garlic onions also contains compound that helps lower blood sugar levels and improve insulin sensitivity.
27. Lentils
Lentils are good source of complex carbohydrate, protein and fibres. Lentils have low glycemic index making it ideal to reduce blood sugar level.
28. Artichoke
Artichoke helps to support digestive health and helps regulate blood sugar. They are rich in fibre and antioxidants good for insulin sensitivity.
29. Soybean
Soybeans are a good source of protein, fiber, and essential nutrients. They have a low GI and can help stabilise blood sugar levels when included in the diet.
30. Chili Peppers
Chili pepper helps to activate the transient receptor vanillin. This receptor is responsible for insulin regulation.
Conclusion
The foods mentioned in this article are important if you want to manage your blood sugar naturally. All these foods are low in glycemic index which means they won’t cause sugar spike after their consumption. However, it is important to track portion control. Do try these foods and let us know in the comments how these foods have helped you to manage or lower your blood sugar.
FAQs
1. What foods lower blood sugar immediately?
Foods which have less carbs and more fibre lower blood sugar immediately
2. What controls blood sugar naturally?
Foods rich in soluble fibre, and less in carbs and sugar controls blood sugar naturally.
3. How to control diabetes naturally?
A healthy diet, regular exercise and healthy lifestyle helps to control diabetes naturally.
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