Foods To Help Manage Your Blood Sugar
It's the start of another new year which means health is at the forefront of all of our minds. If you're someone who's struggling with diabetes or maintaining blood sugar levels, we want to help. It's important to know which foods can be dangerous and which can be good for you. To give you a better idea of what can help you, here are 20 foods that have been studied to help lower blood sugar levels.
1. Eggs
While there has always been a lot of speculation over the health benefits of eggs, one thing that scientists have studied is how it can help blood sugar levels. As an excellent source of protein that's filled with plenty of great vitamins and minerals, eggs can help regulate blood sugar levels without impacting cholesterol.
2. Avocados
It seems like avocados are the healthy food that can do it all! Despite being a trendy viral fruit, avocados have tons of health benefits including helping you to better manage your blood sugar levels. Not only rich in unsaturated fatty acids, they're also incredibly high in fiber which helps to prevent rises in glucose.
3. Garlic
Garlic is often seen as a superfood with plenty of beneficial properties, but did you know it's also great for diabetics? Regularly consuming garlic has been proven in many studies to lower blood glucose and help diabetes patients with overall management. Looks like it's time to familiarize yourself with its strong flavor and smell if you haven't already.
4. Strawberries
For fans of this summer fruit, you'll be excited to hear strawberries can be beneficial for those with diabetes because they don't impact your glucose rates (even if they're super sweet in taste!). While it's still very important to practice good portion control, strawberries contain anthocyanins which are an antioxidant that can help lower blood sugar levels.
5. Apple Cider Vinegar
While more research still needs to be done to review the benefits of apple cider vinegar on diabetes, initial studies have shown it to have a reducing effect on blood sugar levels. Of course, it's important to remember the results are still being observed, with scientists looking to do more extensive review on this relationship.
6. Broccoli
It may not be your favorite vegetable, but if you're struggling to regulate your glucose, eating broccoli regularly can really help. Aside from being high in vitamins and minerals like potassium and vitamin K, it also contains plenty of glucoraphanin. This compound helps improve insulin sensitivity which is very important in diabetes patients and can reduce blood sugar levels.
7. Apples
We know you're tired of hearing the saying, "An apple a day, keeps the doctors away," but it wouldn't be so familiar if it wasn't true. As it turns out, eating apples on the regular are great for preventing unwanted sugar spikes. While everything should be eaten in moderation, they're a reliable fruit you can always count on for fantastic health benefits.
8. Almonds
Struggling to find a snack that won't negatively impact your health concerns? You should definitely check out almonds. While you'll be enjoying the benefits of reduced heart diseases, improved weight management, and lowered cholesterol levels, you'll also be able to control your blood sugar much better than before.
9. Kale
Kale is often referred to as a superfood and it's for good reason. Packed with plenty of iron, calcium, and vitamins, there's much more to this leafy green than meets the eye. For one, because it's so rich in fiber and flavonoids, it can both reduce the risk of diabetes and lower blood sugar levels. So go on, toss them in your favorite smoothie recipe!
10. Apricots
Beloved in the summer thanks to how sweet and juicy they are, apricots will feel like a real treat to those trying to better control their blood glucose. While you should watch your intake, these fruits are known for being high in fiber which is beneficial for diabetics.
11. Chickpeas
By having a low glycemic index, chickpeas are a great high protein and fiber option that won't negatively impact your sugar management. They're slow to absorb in the body, meaning you won't have to worry about random spikes. Whether you cook with them or bake them as a crispy, crunchy snack, chickpeas are definitely something to add to your radar.
12. Sardines
While salmon usually gets all the attention for being an amazing fatty fish, we'd like to highlight some other options like sardines. This fish receives a lot of negative attention for its pungent taste, but it's high in omega-3s, fat, and protein which helps slow down blood sugar absorption and can lead to better overall control.
13. Black Beans
Great for a healthy Mexican night meal, black beans are low on the glycemic index while also being high in fiber and protein. They're excellent at helping you stabilize your blood sugar levels after eating, reducing your chances of seeing spikes and increases. We definitely recommend looking to add this to your regular diet!
14. Anchovies
Another fantastic fatty fish option aside from salmon are anchovies. We know these get a bad rep for their fishy flavor, but it's all in the way you cook and prepare them. Do it well and you'll be able to enjoy its amazing omega-3 benefits which include improving insulin sensitivity.
15. Yogurt
Though studies are still being done to uncover the real connection between yogurt and lowered blood sugar levels, it's definitely a healthy snack that won't hurt you to have. Obviously, skip the overly sweet options that taste like candy. If you stick to plain flavors and Greek yogurt, researchers are noticing it might help with blood glucose control and decreasing inflammation in the body.
16. Pumpkin Seeds
Looking for even more snack options? Aside from almonds, pumpkin seeds should definitely also be up for consideration. Studies have shown that people who incorporate it into their meals see improved insulin sensitivity alongside better managed blood sugar levels, likely thanks to its high content of fiber and magnesium.
17. Cod
With a glycemic index of zero, cod is a protein-rich food that could very much be the star player in helping you better manage your blood sugar. Not to mention you get to enjoy a plethora of other great health benefits such as omega fatty acids, antioxidants, vitamins, and minerals. Definitely look to add fish to your regular diet!
18. Okra
Helping keep your blood sugar levels stable, okra can be a beneficial vegetable to add to your rotation of meals. While it's a popular Southern food, definitely don't fry it — it takes away all the health benefits! Instead, try to enjoy its naturally high vitamins A and C, magnesium, and fiber content.
19. Chia Seeds
Chia seeds may have become a trendy TikTok ingredients that's great for yogurt jars or overnight oats, but it actually is very healthy and deserves all the hype. Loaded in omega-3 fatty acids, fiber, magnesium, and so much more, these tiny seeds can have a large impact on your blood sugar management while also keeping you full and satisfied.
20. Sweet Potatoes
When eaten in moderation, sweet potatoes can be an excellent way to get healthy carbs in without spiking your blood sugar. They're a good source of fiber, which as you know by now, slows down the digestion process to help your body moderate. While some worry diabetics should stay away from sweet potatoes, it just goes to show you how careful portioning and additional research can go a long way.
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