If you’re diabetic, you’re probably already familiar with foods that lower your blood sugar. Yet, even if you’re not, it is extremely important, and even beneficial, to include foods that lower you blood sugar into your diet on a regular basis. Keeping blood sugar levels at a consistently low level is important to maintain or lose weight, reduce stress, and keep your heart healthy. High blood sugar has been linked to heart disease, diabetes, obesity and chronic stress. To lower your blood sugar, you’ll need to avoid refined sugar and grains, and also be sure to eat these super delicious foods that lower your blood sugar as much as you can. Eat as many, or all of them everyday, and not only will you reduce your blood sugar, but your appetite will also be more stable. When you experience the effects of stable blood sugar levels, you’ll find stress and sugar cravings seem to melt away!
Avocados are one of the absolute best foods that lower your blood sugar of all other foods. Avocados are truly a superfruit all on their own. Avocados are rich in monounsaturated fatty acids, which reduce stress, heart disease, and even aid in burning belly fat. Their healthy fats also stabilize insulin levels and reduce blood sugar levels. They also contain B vitamins, including folate and Vitamin B6, which also help to reduce stress and lower blood sugar levels. Avocados are a filling food as well, so they tide you over for longer than other fruits with no healthy fats. Try putting some avocados on a sprouted grain sandwich, or top your omelet with some avocado. You could also put some in a smoothie to take it to a new, creamy level!
Walnuts are a fabulous food, and especially a great food for lowering blood sugar levels. Walnuts are like avocados in the fact that they are rich in heart healthy fats, yet walnuts are a star because they are the only nut with the powerful Omega 3 fatty acids in such abundant amounts. Just 6 walnuts have the ability to tide you over longer than a serving of other nuts, and they include more heart healthy fats, which help to lower your blood sugar. I love walnuts just about any way, but try eating them before you are going to dinner out at a restaurant, or carry 6-8 in a baggie in your purse at all times in case your sugar drops, so you can eat these to keep insulin stable. Walnuts also help reduce stress and can even aid in weight loss in proper portions.
Fish is a wonderful food to reduce your blood sugar levels and stabilize insulin levels. Fish is rich in protein, iron, B vitamins, and most importantly, healthy fats. Be sure to buy low mercury sources of fish to avoid complications and toxic pollutants and buy wild fish, not farmed, to avoid contamination as well. Fish is a fantastic heart-healthy food, as well as a wonderful weight loss or maintenance food. I personally love it grilled, baked or steamed for a yummy, satisfying meal that quells sugar cravings and stress in no time! Fish also aids in depression prevention and treatment, and I can testify that it has been a true miracle food for me in reducing stress, anxiety, sugar cravings and depression.
I’ll be honest; I’m not a fan of beans, but these little gems are nutritional allstars, especially when it comes to the fiber department. Because beans are a protein and a starch, they can be hard to digest for some people, but because of this same reason, they are excellent for your blood sugar levels because they do take so long to digest. Beans keep you full for hours and your body burns fat just by eating them. They also lower insulin levels and prevent sugar cravings. If you tolerate beans and legumes, then eat 2-3 servings a day. If you don’t tolerate them like me, choose smaller, more digestive-friendly legumes such as smaller, protein-rich lentils and chickpeas, which seem to be pretty easy to digest overall.
Oh, how I adore cinnamon! Seriously, I have been known to use this sweet spice on everything from scrambled eggs to yogurt, baked goods, smoothies, and even fish dishes. I love cinnamon! Cinnamon is even being prescribed by doctors for its health benefits in lowering blood sugar levels. This tasty spice is thought to improve insulin’s response to glucose (sugar) in the body and reduce blood sugar levels. It may also help to reduce LDL cholesterol.
If you’re a fan of this popular breakfast dish, then great news! Oatmeal is a fabulous food for lowering your blood sugar levels. Whole grain oats, not instant, are a rich source of soluble fiber that takes longer to digest and can reduce blood sugar, just by eating it. Oatmeal also keeps you full so your blood sugar levels stay stable as they release energy slowly and steadily. My favorite way to eat oats is to cook them overnight in the crockpot, or eat them cold in the popular dish, overnight oats! You can enjoy them any way you like, but be sure to avoid the instant oatmeal that often has added sugar.
7. Sweet Potatoes
Sweet potatoes are one of my favorite foods and they are fantastic for diabetics or anyone wanting to lower their blood sugar and sugar cravings. Studies have been linked to sweet potatoes reducing the urge to eat sweets, and they lower the glycemic index, especially more than white potatoes, which can increase blood sugar. Sweet potatoes are also a rich source of potassium, fiber, magnesium, and B vitamins.
Of course, veggies are on this list! Choose all nonstarchy vegetables, since fresh vegetables are low in fat and calories, high in fiber and have a high water content. Veggies also help you to feel fuller for longer and won’t cause blood sugar levels to spike. My personal favorites include leafy greens, red bell peppers, celery, onions, cucumbers, green beans, asparagus, butternut squash, which is lower in carbs than other squashes, and zucchini!
Vinegar has been proven to lower blood sugar levels when eaten before or with a meal. Vinegar is a great option in place of higher calorie dressings on salads, and since it keeps food in the stomach longer, it greatly reduces blood sugar levels, reduces cravings, and can aid in digestion. Choose some of the best vinegars, which include raw apple cider vinegar, or no sugar added balsamic vinegar instead of distilled vinegar though. You’ll find vinegar gives food a delightful zing that satisfies you for longer than calorie- laden salad dressings do. You can also use it to marinate fish, chicken or meat, or even top your steamed or raw veggies with it!
Anytime you’re craving sugar, your blood sugar is out of whack. Get back in balance by eating these delicious, nutritious foods and try to make them a part of your regular meals each day. Diet is the most powerful tool in preventing and treating diabetes, heart disease, obesity and depression. Do you eat any of these blood sugar friendly foods?