Every now and then, we see people with high blood sugar push the numbers down by just adjusting their diet. Basically, what they do is focus on foods that help lower blood sugar level and improve insulin sensitivity.
Our recommendations are often from result of studies.
For instance, observational studies and clinical trials have converged to support the importance of individual nutrients, foods, and dietary patterns in the prevention and management of type 2 diabetes (1).
According to the study with the submission above, the quality of dietary fats and carbohydrates consumed is more crucial than the quantity of these macronutrients.
The study and others further highlight diets rich in whole grains, fruits, vegetables, legumes and nuts to be very helpful.
Also, they recommend moderate intake of alcohol and lower intake of refined grains, red/processed meats, and sugar-sweetened beverages.
To 10 Foods That Lower Blood Sugar Level
All of these have showed great potential in reducing diabetes risk and improving glycemic control and blood lipids in patients with diabetes.
Here are 10 top foods that will help lower blood sugar level in persons with type 2 diabetes.
1. Leafy Greens
Leafy greens such as spinach, kale, and Swiss chard are low in calories and carbohydrates while being rich in fiber, vitamins, and minerals.
They can help improve insulin sensitivity and regulate blood sugar levels.
For instance, a study says greater intake of green leafy vegetable could lower risk of diabetes (2).
2. Berries
Furthermore, berries like strawberries, blueberries, and raspberries are packed with antioxidants, fiber, and vitamins.
They have a low glycemic index and can help stabilise blood sugar levels.
Also, three large prospective cohort studies show that consumption of specific whole fruits such as blueberries, grapes, and apples was significantly associated with lower diabetes risk (3).
3. Whole Grains And Blood Sugar
Whole grains like oats, barley, and quinoa contain soluble fiber, which slows down digestion and absorption, leading to gradual increases in blood sugar levels.
They also provide essential nutrients and promote overall health.
For some time now, the Dietary Approaches to Stop Hypertension (DASH) diet has come off as very beneficial to diabetics.
According to a study, adherence to the DASH diet was associated with lower risk of diabetes.
What is DASH diet you may ask?
DASH is a dietary plan rich in vegetables, fruits, and low-fat dairy products, was also associated with lower diabetes risk (4).
4. Legumes
Legumes such as lentils, beans (red kidney Beans), and chickpeas are rich in protein, fiber, and complex carbohydrates.
They have a low glycemic index and can help improve blood sugar control when included in meals.
According to a study, evidence suggests a positive effect on glycaemic control following a single meal (5) (6).
However, the study suggests that the effects of habitual consumption are less clear.
5. Nuts And Seeds
Nuts and seeds like almonds, walnuts, and chia seeds are high in healthy fats, protein, and fiber.
Also, they can help stabilise blood sugar levels and reduce the risk of type 2 diabetes when consumed as part of a balanced diet.
According to a study, the convergence of dietary factors for prevention and management of diabetes was observed, and healthful dietary patterns for diabetes prevention and management were typically rich in nuts (6).
6. Fatty Fish
Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have anti-inflammatory effects and may improve insulin sensitivity (7) (8).
Including fatty fish in your diet can help lower blood sugar levels and reduce the risk of diabetes complications (9).
Apart from fish, flaxseeds also contain high amount of this compound.
7. Greek Yogurt Lowers Blood Sugar Level
Greek yoghurt is high in protein and low in carbohydrates, making it a suitable option for managing blood sugar levels. Choose plain, unsweetened Greek yogurt to avoid added sugars and flavourings.
Indeed, a study analysis shows a 14% lower risk of type 2 diabetes when yogurt consumption was 80-125 g/d compared with no yogurt consumption (10).
8. Cinnamon
Cinnamon contains compounds that may help improve insulin sensitivity and lower blood sugar levels.
According to a study, adding cinnamon to diet can help to lower the glucose level (11).
Another study says it could lower sugar level by as low as 24% (12).
Also, adding cinnamon to foods and beverages can provide flavour without significantly increasing calories or carbohydrates.
9. Apple Cider Vinegar
Apple Cider Vinegar (ACV) has been shown to improve insulin sensitivity and lower blood sugar levels after meals.
You can dilute it in water and consume before meals or use as a salad dressing.
A study says fasting blood glucose level of persons treated with 30 ml of ACV per day decreased significantly (13).
10. Garlic Could Lower Blood Sugar Level
Also, garlic is another food item that lowers blood sugar level in persons with diabetes.
Garlic contains compounds that may help improve insulin sensitivity and lower blood sugar levels.
According to a study, garlic can decrease the glucose level in mice and rats’ serum (14).
Also, adding garlic to meals can provide flavour and potential health benefits for individuals with diabetes or prediabetes.
Bottom Line
Incorporating these foods into your diet as part of a balanced meal plan can help support healthy blood sugar levels and overall well-being.
Also, it’s essential to consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have diabetes or other medical conditions.
To achieve long-term adherence, individuals can have flexibility in food choices without compromising overall diet quality.
Often, it is important that you follow the recommendations of a holistic coach or nutritionist who should also double as your accountability partner.
Really, if you want to lower your blood sugar level, you should adhere to the instructions that your dietician.