Elevated blood sugar levels can result in health problems such as diabetes, heart disease, and weight gain. The good news is you can help lower your blood sugar naturally through diet and exercise. Focus on eating foods high in nutrients but moderate in calories and carbs, especially simple sugars. In today's article, we will know about the food that lower blood sugar.
Food That lower Blood Sugar:
Leafy Green Vegetables: Leafy greens like spinach, kale, swiss chard, and collard greens are low in carbs but high in nutrients. Aim for 1 to 2 cups of leafy greens daily in salads, smoothies, or stir-fries.
Fatty Fish: Eating fish rich in omega-3 fatty acids can enhance insulin sensitivity and decrease inflammation. Aim for 2 to 3 servings of fatty fish per week. Fish has lean protein and healthy fats that help maintain stable blood sugar levels.
Avocados: Avocados are a perfect food for blood sugar control. They are high in monounsaturated fats that help slow digestion and the absorption of carbohydrates. Avocados also contain fiber, protein, and many vitamins and minerals. Add 1/2 to 1 whole avocado to your diet daily in salads, smoothies, or as a snack with cottage cheese.
Nuts: Almonds, walnuts, and pecans contain healthy fats, fiber, and plant-based protein that help regulate blood sugar levels. They make a satisfying snack but can also be added to yogurt or oatmeal. Aim for a 1-ounce serving of nuts daily, which contains about 170 calories and 6 grams of protein.
Beans and Lentils: Legumes like beans, lentils, and chickpeas are high in fiber, protein, and complex carbohydrates that help control blood sugar spikes. They are also inexpensive, versatile, and can be added to many types of cuisine.
Cinnamon: Cinnamon helps lower blood sugar levels by reducing insulin resistance and inflammation. Just 1/2 teaspoon daily can help lower fasting blood glucose levels and improve insulin sensitivity. Add cinnamon to yogurt, oatmeal, coffee, or smoothies.
Other Tips for Lowering Blood Sugar
In addition to eating the right foods, here are some other effective ways to lower your blood sugar levels:
• Exercise regularly: Exercise is essential for controlling blood sugar. Exercise helps lower blood sugar by improving your body's sensitivity to insulin and burning excess sugar in the bloodstream.
• Reduce carb intake: Focus on limiting high-carb and high-sugar foods like white bread, pasta, rice, sweets, and sugary beverages, which cause spikes in blood glucose. Instead, choose low-carb options with more fiber and nutrients, like vegetables, nuts, seeds, and whole grains. Reducing excess carb intake is key to better blood sugar control.
• Stay hydrated: Drink plenty of water and unsweetened beverages to stay hydrated. Dehydration can elevate blood sugar levels. Most experts recommend 6-8 glasses of water daily as a good rule of thumb. Water also helps fill you up and reduces your appetite for high-sugar snacks.
Conclusion:
In summary, the key to controlling your blood sugar through diet is focusing on foods high in nutrients but moderate in calories and carbs, especially simple sugars. Eat more leafy greens, fatty fish, avocados, nuts, beans, lentils, and cinnamon. Limit excess sugar, refined grains, and starchy foods. Following these tips can help you better control your blood sugar levels.
