The 10 Best Foods to Lower Blood Sugar
Category: Healthy Living
Posted on March 17, 2023
Scott is passionate about health and wellness, and enjoys writing on various topic surrounding these fields. Scott lives in Seattle and spends his free time restoring old furniture and playing pickleball with his friends.
Nearly 1.4 Americans receive a diabetes diagnosis each year. If you are one of them, you're probably feeling fear and confusion about how to move forward. Your lifestyle is about to change, and it's normal to worry about keeping track of your new routines, medications, and lifestyle needs.
Your diet needs to change, but what should you be eating, and will you still find enjoyment in food?
Luckily, many of the most common foods to lower blood sugar are fresh, delicious, and easy to incorporate into your everyday diet. The trickiest part is identifying the right diabetic foods for your unique needs. That's why we've compiled this list of the top ten foods that might help you regulate your blood sugar levels and start your new lifestyle off on the right foot.
Discover the scrumptious elements of your new diabetes diet below.
1. Almond Butter
Salty, nutty almond butter contains magnesium, which helps people with diabetes manage their blood sugar levels. This mineral increases your body's insulin sensitivity, helping you use the chemical more effectively. Studies have also found that almonds help reduce A1c, which can help start you on the path toward long-term blood sugar control.
You're most likely to experience the effects of almonds and almond butter after eating. Try to choose an all-natural almond butter without added sugars or extra oils. Consider topping a healthy food like celery with your almond butter or adding a dollop to your morning bowl of oatmeal.
After your diagnosis, your doctor will ask you to eat fewer starches. Many people with diabetes struggle initially, desperate to fill that gap in their diet with something equally satisfying. Consider lentils, which lower blood sugar levels and positively impact the body's insulin response.
Your doctor may have told you to avoid fruit, which can be high in sugar, but quite a few berries fall into the "superfood" category. Strawberries (plus other tasty berries, such as raspberries and blueberries) contain enough fiber and minerals to promote blood sugar control. That makes them one of the most convenient healthy snacks to reach for when your sweet tooth strikes!
Holy guacamole—did you know avocados reduce blood sugar levels, help regulate blood pressure, and lower your odds of developing metabolic syndrome? Tomatoes are a low-sugar, non-starchy fruit that don't tend to impact your blood sugar levels, especially in small quantities. Plus, citrus fruits, like lime, are low-glycemic fruits, which can decrease blood sugar spikes.
Slice up some avocado, mash it with a fork, and stir in some chopped tomato and a small splash of lime juice. You'll have a healthy, diabetic-friendly guacamole perfect for any meal of the day!
5. Unsweetened Greek Yogurt
Unsweetened Greek yogurt is a low-GI food that's high in protein and full of probiotics, which are good bacteria that can help you control your diabetes and gut health.
Low or non-fat greek yogurt contains just as much protein as whole milk or full-fat varieties and has the same addictively creamy texture. Top it with low-glycemic fruits like cherries and strawberries for a tasty breakfast, snack, or dessert.
Eating eggs, almost any style, can improve your fasting glucose level. They provide a hearty dose of protein without impacting your sugar levels, making them an easy, versatile anytime food. If you're in the mood for an omelet, add some yummy low-glycemic vegetables such as onions, spinach, tomatoes, mushrooms, and peppers.
Mayonnaise is also a low-GI food, making egg salad a diabetes-friendly food in moderation. Add it to some low-glycemic bread like whole-grain pumpernickel for a "sometimes treat" that won't hurt your numbers.
Salmon is full of omega-3 fatty acids, which decrease your risk of heart disease and stroke. It's also an excellent source of protein, which doctors associate with improved blood sugar regulation. While it's a perfect option for a fancy dinner (a kale salad topped with salmon is a diabetic dream meal), you can also enjoy canned salmon for a more affordable lunch or snack.
Pumpkin has a worldwide reputation as a diabetic-friendly vegetable. It's full of polysaccharides, which help many individuals regulate their blood sugar levels. Even pumpkin seeds can be a helpful tool in your arsenal, as they contain plenty of protein and healthy fats, which improve diabetes management across the board.
There are plenty of diabetic-friendly recipes out there that utilize this low-sugar gourd as a base, including quite a few tasty desserts. It's also a filling addition to savory recipes such as chilis and stews. We recommend stocking up on canned pumpkin in the autumn to get you through the rest of the year.
You've heard "an apple a day keeps the doctor away," and for individuals with diabetes, it's true! Apples are a filling, high-fiber, low-glycemic fruit that can help lower your blood sugar levels. Whole fruit is easy to pack in a lunchbox, purse, or coat pocket, making it one of the simplest complete snacks on our list.
Oats contain plenty of soluble fiber, critical to reducing your blood sugar (and keeping you full longer). If you're worried you'll need to add too much sweetness to make your morning oats palatable, consider a trendy new alternative: savory oats.
Top your oats with a poached or jammy egg, sauteed low-GI vegetables, and a few pumpkin seeds for crunch, and you have a fully-customizable, diabetic-friendly, anytime meal.
Try These Foods to Lower Blood Sugar
Living a healthy lifestyle is all about balance. A few simple dietary changes can make managing your blood sugar levels simple. Add one of these nutritious foods to lower blood sugar to your next meal and see for yourself how delicious self-care can be.
While eating right can go a long way toward helping you manage your diabetes, sometimes our bodies need some extra help to work their best. Luckily, getting the prescriptions you need doesn't have to cause financial stress. Upload your prescription today and find out if Pricepro Pharmacy can fill your Rx at Canadian pharmacy prices.