5 Foods To Lower Blood Sugar
Elevated blood sugar levels, or hyperglycemia, pose significant threats to long-term health …
Recent statistics from the CDC reveal that over 34 million American adults are grappling with diabetes. Elevated blood sugar levels, or hyperglycemia, pose significant threats to long-term health, including cardiovascular disease, nerve damage, gum infections, and eye problems. Moreover, hyperglycemia can inflict damage on blood vessels, increasing the risks of heart disease, stroke, and kidney disease.
Given that 1 in 3 adults has pre-diabetes, often undiagnosed, everyone can benefit from strategies to lower glucose levels, facilitating weight loss, blood pressure reduction, and overall health improvement. But where do we begin?
One effective approach involves a reevaluation of dietary habits. Explore the impact of these five unique foods that can make a substantial difference:
1. Berries
Berries, such as blueberries, offer a combination of fiber and antioxidants proven to reduce blood sugar and inflammation. Research indicates that strawberries can mitigate diabetes-related complications like kidney disease and nerve damage. Studies also suggest that increasing raspberry intake correlates with a decrease in insulin resistance, and consuming berries alongside or following starch-heavy meals may contribute to lower blood sugar levels.
2. Nuts
Indulge in nuts — almonds, cashews, or pistachios. A study found that pregnant individuals at risk for gestational diabetes had lower blood sugar after consuming pistachios compared to those who ate whole wheat bread. Notably, a daily quarter-cup of nuts can reduce BMI and lower diabetes risks, regardless of pregnancy status.
3. Leafy Greens
Low-calorie vegetables like spinach are rich in magnesium, reducing the risk of Type 2 diabetes. Dark leafy greens such as collards and kale offer vitamins A, C, E, calcium, and iron. These greens also provide a potassium boost, with vitamin K relaxing blood vessels and lowering blood pressure. The fiber content in vegetables contributes to improved glucose levels.
4. Non-starchy vegetables
Whether you favor kale or not, diverse vegetable choices should adorn your plate. The American Diabetes Association recommends allocating half of your meal to non-starchy vegetables, including asparagus, broccoli, green beans, squash, and mushrooms. When opting for frozen or canned veggies, choose the “no salt added” version or rinse off excess sodium.
5. Wholesome Grains
Embrace oats and other whole grains enriched with folate, chromium, B vitamins, and magnesium. It’s crucial to note that packaged oatmeal and other hot cereals may contain added sugar, so carefully inspect the labels. These foods, high in soluble fiber and lower in sugar compared to other carbohydrates, provide a heart-healthy option for lowering cholesterol. Opt for steel-cut or rolled oats instead of sugary cereals, as simple carbs are associated with diabetes, heart disease, and obesity.
The Bottom Line
In conclusion, incorporating these exceptional foods into your diet can be a transformative step towards managing and regulating blood sugar levels. With over 34 million Americans grappling with diabetes and an additional 1 in 3 adults facing pre-diabetes, the significance of proactive measures cannot be overstated. Berries, nuts, leafy greens, non-starchy vegetables, and whole grains offer a diverse and delicious array of options that not only contribute to lowering blood sugar but also promote overall health. By making thoughtful choices in our daily nutrition, we empower ourselves to combat the risks of diabetes, heart disease, and obesity. Let this be a reminder that small changes in our dietary habits can lead to significant improvements in our well-being. Here’s to a healthier, more vibrant future through the power of mindful eating.
👉Download a Free E-Book on How To Treat Diabetes: CLICK HERE
