Foods to lower glucose naturally are very important to get rid of this problem. In addition, it is estimated that currently one in three adults not diagnosed as diabetic have a high glycemic index, the so-called pre-diabetes. This condition occurs when the amount of sugar in the blood is higher than what is considered normal, but not so high as to be considered a disease. In this case, where the medical order is to manage and not progress to diabetes , the ideal is to acquire healthy practices of diet, exercise and foods that help to lower the amount of sugar in the blood without medication.
Below we’ll explore tips for Lowering Glucose Naturally through small changes in daily habits and eating. Then check out 16 Foods to Lower Glucose Naturally:
Fish protein helps the body repair itself. Since protein does not affect blood sugar levels it is not classified in the GI and will not raise blood sugar levels . Protein also increases satiety, and helps Lower Blood Glucose, so rely on protein over bread, rice or pasta to feel full. Fish is a great source of protein. It is low in unhealthy fats and a good source of omega-3 fatty acids.
The acetic acid present in apple cider vinegar reduces certain enzymes in the stomach. One study reported that apple cider vinegar can improve insulin sensitivity after meals. Try drinking 20 grams of apple cider vinegar in 40 grams of water before eating to help reduce a blood sugar spike .
Chia has high nutritional value and has become a staple among the ingredients of healthy recipes. It is a source of protein, fiber, omega 3 and 6, antioxidants, vitamins and minerals such as calcium, magnesium and iron. No wonder, it is able to help in the prevention of cardiovascular disease and osteoporosis, in addition to improving intestinal functioning and collaborating with glycemic control.
Almonds can help regulate and reduce blood sugar spikes after meals and prevent diabetes . One study found that people who consumed 2 small cups of almonds a day had lower fasting glucose and insulin levels. Another study found that eating almonds could increase insulin sensitivity in people with pre- diabetes .
The GI score for almonds is estimated at 0. This is because small amounts of carbohydrate found in almonds and other nuts is mostly fiber. Most nuts have a low GI score, between 0 and 20. Opt for nuts like pistachios, walnuts and macadamias over crackers and other snacks the next time you’re feeling hungry.
In addition to being an easy snack option, studies indicate that almonds help with weight loss, as they are rich in monounsaturated fats , responsible for keeping blood sugar stable and activating fat burning .
Blackberries and blueberries won’t raise your blood sugar levels as much as other fruits. These berries are rich in fiber and have the highest concentrations of anthocyanins. Anthocyanins inhibit certain digestive enzymes that slow down digestion.
They also prevent blood sugar spikes after consuming starchy meals. One study reported adding berries to smoothies improves insulin sensitivity and insulin resistance. The glycemic load of such berries is 5.
Garlic has the potential to help control blood sugar . Reports show that eating garlic can lower your fasting blood sugar, which is your blood sugar level after your meal.
There are several reasons for you to bet on the vegetable. It is a good source of fiber, which is key to maintaining healthy blood sugar levels . Not to mention that they improve the functioning of the intestine and hold hunger for longer.
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Rich in protein, iron, potassium and fiber, legumes are an excellent bet if you want to make your blood less sweet. In addition, lentils are rich in antioxidants that protect the skin and prevent aging diseases.
10. Whole Grains:
When shopping, buy whole grains like corn or quinoa instead of white grains. White beans are high in carbohydrates and can cause spikes. Whole grains have higher amounts of fiber, phytochemicals, and nutrients, and can help regulate blood sugar .
A study published in the American Journal of Clinical Nutrition found that whole grain consumption benefited insulin sensitivity. Fasting insulin rates were 10% lower after consumption. Whole grain bread has a GI score of 51, and whole-grain pasta has a GI score of 42.
Food is an excellent source of protein, healthy fats and vitamins (B12 and D). Not by chance, the egg is one of the favorites on the grocery list of those who want to lose weight – just consume them in moderation. Because it is easily digested by the body, it regulates sucrose and holds sugar levels, in addition to providing satiety.
Eat leafy, green vegetables like spinach, kale, and Swiss chard. Leafy greens are rich in fiber and nutrients like magnesium and vitamin A. These nutrients can help lower blood sugar . Vegetables to add to your diet include:
- green turnips
- Green cabbage
All leafy greens are low on GI. Spinach even has a GI rating of less than 1 per 1 cup. Kale has an estimated GI score of between 2 and 4.
Fruit is a great source of good fat and consequently has a lot of calories (160 in 100 grams). However, it is a great ally of weight loss! Basically made up of oleic acid (the same anti-inflammatory substance as olive oil), the fat in avocados reduces the risk of metabolic syndrome – a disorder capable of triggering diabetes and obesity.
Cocoa is the basis for chocolate being called as cocoa butter and chocolate. Before confectioners add sugar, it is bitter, like dark chocolate. Cocoa beans are rich in antioxidants. They also contain a flavanol called epicatechin, which regulates glucose production through the activation of key proteins.
It can help stabilize blood sugar , even in people who already have diabetes . Avoid milk chocolate, and switch to dark chocolate that contains 70 percent or more cocoa. You can also use cocoa bars as toppings for your yogurt, smoothies or desserts.
Vegetables are rich in amino acids and a good source of minerals such as calcium, magnesium and potassium, in addition to lowering blood pressure levels. The food also contains good doses of fiber, which helps to reduce blood sugar .
16. Sour cherries:
While most fruits increase blood sugar levels , others have a lesser effect like sour cherries. They have a chemical called anthocyanins. Studies have shown that anthocyanins can protect against both diabetes and obesity. If you’re a fruit fan, try eating more sour cherries instead of bananas, pears, and apples.