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June 8, 2020

8 Foods That Lower Blood Sugar

Good news! There are foods that lower blood sugar. This is huge as elevated blood sugar over time leads to diabetes. Diabetes is a growing problem leading to obesity, cardiovascular disease, cancer, kidney disease, neurologic symptoms, and visual problems. Diabetes is a multi-organ disease.

foods that lower blood sugar
Photo by Kelly Sikkema on Unsplash

So what can you do know to lower blood sugar? Most people know, and we have discussed in several articles, the importance of avoiding sugars and simple carbohydrates to prevent diabetes. But, there are some foods you should definitely incorporate into your diet.

Here are eight foods that lower blood sugar.

  • Garlic
  • Nuts
  • Legumes
  • Avocado
  • Berries
  • Sweet potatoes/yams
  • Oatmeal
  • Yogurt

Garlic

Sometimes called an herb or spice, garlic is actually a vegetable and frequently added to many dishes as a seasoning. The key health component in garlic is allicin.

Studies have shown garlic supplements to lead to a significant reduction in HgA1C (90 day indicator of blood sugar control) in as little as a week. It can also reduce cholesterol levels and blood pressure.

Nuts

Nuts are among the best snack foods. They are rich in healthy monounsaturated fats, rich in fiber, high magnesium. Nuts blunt the body’s response to carbohydrates leading to a lower elevation in blood sugar following a meal.

Focus on eating whole or unprocessed nuts.

Legumes

Legumes include beans, peas, chickpeas, and lentils. All of these when added to meal improve blood sugar control. Legumes are high fiber, protein, and complex carbohydrates.

Avocados

Avocados contain a fat molecule, avocatin B, that reduces insulin resistance (improves blood sugar control). Many people find avocados delicious and they can be easily be incorporated into many meal plans.

Berries

Pound for pound berries may be the most nutrient dense fruit out there. Cranberries, strawberries , blueberries, and raspberries all lower the surge in blood sugar after meal in obese individuals or those with existing insulin resistance.

Berries can be eaten separately, or as part of a salad, and used in the making of smoothies.

Sweet Potatoes/Yams

While regular potatoes have high glycemic indexes (sharp rise in blood sugar), sweet potatoes and yams do not. Both the flesh and skin of sweet potatoes and yams are nutrient dense. Substitute sweet potatoes for regular potatoes whenever you can.

Oatmeal and Oat Bran

Oats contain B-glucans. B-glucans lower blood sugar after a meal, improve insulin sensitivity, and reduce blood lipids or fats. Several studies have shown oats to have beneficial effects on cholesterol and blood sugar control in diabetics. Don’t overdo it with oats, though, if you have diabetes as a cup of oats contain 28 grams of carbohydrates.

Yogurt

Yogurt is the only dairy product that reduces the chance of developing diabetes. Plain yogurt daily reduces the risk of developing diabetes. Avoid sweetened or flavored yogurts, though, if your goal is to control your blood sugar. It is unclear why yogurt has its blood sugar lowering effect.

So if your blood sugar control needs some help substitute some of what your are eating with these healthier foods that lower blood sugar.

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Dr. Joe Jacko


Dr. Joe is board certified in internal medicine and sports medicine with additional training in hormone replacement therapy and regenerative medicine. He has trained or practiced at leading institutions including the Hughston Clinic, Cooper Clinic, Steadman-Hawkins Clinic of the Carolinas, and Cenegenics. He currently practices in Columbus, Ohio. Read more about Dr. Joe Jacko

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