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50 Foods that Can Lower Blood Sugar

Type 2 diabetes is the most common type of diabetes which is increasing the most all around the world. Generally, it means that you have too much sugar in your bloodstream. In type 2 diabetes, your body produces a large amount of insulin, but it is still not enough because of insulin resistance.

Diabetes disturbs your blood suagr level. Therefore, if you want to prevent or control diabetes, you’ll have to lower your blood sugar level. Losing weight and increasing daily exercise are the most effective ways to reduce blood sugar. However, an easiest and cheapest way to prevent diabetes type 2 is just by changing your dietary habit. Some recent studies show that if you are diabetic, or at risk of developing type 2 diabetes, start eating below-mentioned foods that can lower blood sugar.

What can you learn today?

This chronic disease is typically associated with a ten-year-shorter life expectancy. New statistics from the International Diabetes Federation reveals that almost 415 million people are living with diabetes worldwide. And if we talk about UAE, this country is ranked 16th globally, with over 1 million cases of diabetes. These statistics also indicate that Emirati people have two major risk factors for diabetes, which are obesity and physical inactivity.

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This article will answer your questions about diabetes type 2, so scroll down to read more:

  • What is type 2 diabetes?
  • What are the causes and symptoms of type 2 diabetes?
  • Why is it important to lower blood sugar for controlling type 2 diabetes?
  • How can you treat this disease?
  • 50 Foods that can lower blood sugar
  • Conclusion
  • What is type 2 diabetes?

Diabetes type 2 is one of the leading public health problems in the world. It is a long-term metabolic disorder in which the blood sugar level is higher because of insulin resistance. When your pancreas stops producing enough insulin or when your body cells don’t recognize the insulin that is already present, this condition is called insulin resistance.

Are you a diabetic? Or don’t know, whether you are having it or not. You can check it with your own blood glucose meter. Pierce your finger and a drop of blood and see the result. Blood sugar level readings are as follows:

Normal blood sugar level: up to 6 mmol/l (108 mg/dl) fasting, or up to 8.7 (156 mg/dl) after a meal.

Marginally elevated blood sugar level: Above 7.0 mmol/l (126 mg/dl) fasting, or 12.2 (220 mg/dl) after a meal.

  • What are the causes and symptoms of type 2 diabetes?

Causes

Type 2 diabetes develops when the pancreas stops producing enough insulin into the bloodstream or when the body becomes resistant to insulin. Exactly what causes type 2 diabetes is unknown, although there are certain factors that can contribute to the development of this disease, such as excess weight (obesity), inactivity, genetics and environmental factors.

Symptoms:

The symptoms and signs of type 2 diabetes often develop slowly. In fact, there is a possibility that you can have this disease for years and not know it. Some common symptoms of type 2 diabetes are as follows:

  • Increased Thirst
  • Increased Hunger
  • Weight Loss
  • Blurred Vision
  • Frequent Urination
  • Tiredness
  • Frequent Infections or Slow healing Sores
  • Areas of Dark Skin

Visit your doctor for proper treatment, if you notice any diabetes symptom.

  • Why is it important to lower blood sugar for controlling type 2 diabetes?

If you are suffering from type 2 diabetes, it can be easy to ignore, particularly in the early stages. But many recent studies have shown that diabetes can be life-threatening in severe cases as it can affect your major organs, such as heart, nerves system, kidney, and eyes. So, it is pivotal to control your blood sugar level, because it helps you in the prevention of various major diseases, including heart disease, strokes, blindness, nerve damage (neuropathy), kidney failure, Alzheimer’s disease and many others.

  • How can you treat this disease?
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Common treatments of type 2 diabetes involve medication, exercise and lifestyle changes. If your blood sugar levels are not satisfactorily lowered, then you should take recommended medicines. In extreme cases, many people may ultimately also require insulin injections. However, you can prevent or control your blood sugar levels at early stages by staying a normal weight, exercising on a regular basis, and eating properly.

healthy diet

  • 50 Foods that can lower blood sugar

Whether you want to control your blood sugar level or reduce the risk for diabetes, focus on consuming the below-mentioned foods. These healthy foods do support your blood sugar and keep you healthy and hearty. Have a look at 50 foods that can lower blood sugar.

Cinnamon

A recent study has discovered that cinnamon is potent in lowering blood sugar and minimizing the risk of developing diabetes type 2. It contains a high level of nutrients that can reduce the fasting blood glucose and raise the good cholesterol.

Strawberries

Like many other berries, strawberries also have a low score on the glycemic index. So, you can add them to your diet to control your blood sugar level.

Fenugreek

This spice has the ability to lower blood sugar levels in people with both type 1 and type 2 diabetes. It contains fiber that can slow down the digestion of carbohydrates.

Garlic

According to several studies, garlic extracts can lower your blood sugar by increasing the amount of insulin.

Avocados

Avocados are high in monounsaturated fat, which promotes the less insulin release, it means the low amount of sugar in your bloodstream. So, start consuming one-quarter of an avocado at a time.

Nuts pistachio-1098173_640

Nuts, such as almonds, pistachios, cashews and many others are great for lowering and controlling blood sugar levels.

Blueberries

A groundbreaking study reveals that a daily dose of blueberries can increase sensitivity to insulin and reduce the risk for diabetes.

Apple Cider Vinegar

Two tablespoons of apple cider vinegar before a meal can lower your blood sugar level significantly, according to several studies.

Onion

Onion also has positive effects on blood sugar, according to a study. So, add this healthy food in your diet and stay healthy.

Coffee

A new study suggests that drinking one cup coffee every day can reduce the risk of type 2 diabetes by 10%.

Coconut

No doubt, coconut ranks high in saturated fat, but it also contains low glycemic carbohydrates, so you can use it for lowering your blood sugar level in case of diabetes type 2.

Milk

Drinking a glass of milk is beneficial because it comprises of the low content of glycemic carbohydrates and high amounts of vitamin D and calcium. So, it may help you in reducing your blood sugar levels.

Peaches

Peaches are also a recommended fruit for those who want to control their blood sugar levels. Like many other citrus fruit, peaches also contain a low amount of glycemic carbohydrates which are perfect for improving insulin sensitivity.

Chia Seeds

This gluten-free grain is potent anti-inflammatory agents and high in fiber, potassium, folic acid, calcium, iron and magnesium that can stabilize your blood sugar level and improve insulin sensitivity.

Mangoes

According to a research, this sweet fruit may actually lower blood sugar level, as it contains more than 20 different minerals and vitamins including fiber, folate, vitamin A and C.

Spices

An animal study shows that a food seasoning mixture with various spices can improve metabolism of both cholesterol and glucose by reducing blood sugar and insulin levels. Turmeric, mustard, curry leaf, cumin seed, coriander and many others have diabetes-fighting properties.

Apples

Another new study finds that people who eat the most apples have 20% less diabetes and heart attack deaths. Apples are a great source of quercetin that is effective to lower blood sugar level.

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Celery

This healthy food helps not only to control blood glucose levels but also lower the bad cholesterol. It can neutralize the excess acids that are formed in the body as a result of diabetes.

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Pears

Pears are also a wonderful fruit to choose when you are striving to keep your blood sugar down. Along with low glycemic content, they help you in meeting your daily fiber requirements.

Eggs

A study also reveals that if the obese and overweight people consume two eggs a day for breakfast, they will lose 65% more weight than those eating a similar breakfast without eggs. According to researchers, eggs can control your appetite by controlling large fluctuations in both glucose and insulin levels.

Olive Oil

Olive oil is rich in the monounsaturated fat which not only prevents the belly fat accumulation but also improves insulin resistance in your bloodstream.

Leafy Green

Leafy green vegetables are an excellent source of lutein which is good for human eyes. Spinach, kale, and many other leafy green veggies are loaded with vitamin B & C, fiber, calcium and iron that offer various health benefits to those who suffer from diabetes type 2.

 

Carrots

Carrots have a very low content of glycemic carbohydrates, so they are recommended for reducing blood sugar levels. They also contain fiber, vitamin A and other nutrients that may help in preventing any type of diabetes.

Artichoke

Artichoke is a great food for lowering blood sugar naturally and quickly. Its key ingredient, cynarine owns mild hypoglycemic properties that can prevent insulin resistance.

Coldwater Fish

Cold water fish, such as wild Alaskan salmon, Atlantic mackerel, and sardines can help lower LDL cholesterol and raise the levels of good cholesterol. They contain high doses of Omega-3 fatty acids, which are potent to prevent insulin resistance.

Legumes

All sorts of legumes, including chickpeas, kidney beans, and cannellini beans are a great addition to salads, soups and a variety of dishes. They are low-fat, low-calorie, high-protein, high-fiber foods that help to reduce the risk of diabetes and heart attack

Hummus hummus

Hummus ranks very low glycemic food, so it is safe for reducing blood sugar level and stabilizing insulin resistance.

Green Tea

Green tea is a great source for fighting against various health problems, such as heart attack and obesity, etc. It contains flavonoids which are known powerful inflammation fighters, as they can stabilize the bad cholesterol level and also prevent insulin resistance.

Chocolate

Researchers have found that dark chocolate may improve insulin sensitivity and reduce the risk for diabetes type 2. It packs a lot of essential calories and fat, which help in dropping your blood pressure & bad cholesterol, and improving the blood vessel function.

Cherries

Cherries are naturally loaded with chemicals named anthocyanins, which can help in reducing your blood sugar levels if you are diabetic. According to study, they can drop down insulin production by 50%, as well as protect against heart disease and cancer.

Steak

Steak is good for diabetic persons, as it contains protein, vitamin B, and iron. It can correct impaired blood sugar metabolism and also has significant anti-cancer properties.

Wheat Germ

Like many other grains, wheat germ is also rich in magnesium that can keep you full throughout the day, as well as lower your blood sugar level.

Brown Rice

According to a new study, brown rice is also beneficial for those trying to manage their blood sugar levels, as it has low glycemic carbohydrates.

Lemon Juice

Like vinegar, lemon juice is also powerful for fighting against diabetes. Consuming the Lemon juice added a salad with your meal is a great way to lower your glucose levels.

Tomatoes

Tomatoes are the healthiest fruit that can be used as a preventive measure for diabetes, heart attack and cancer. They also have a very low amount of glycemic carbohydrates which may help you in lowering blood sugar levels.

Mushrooms

Mushrooms are also low glycemic food that provides a unique array of nutritional benefits. They can reduce the risk of various major diseases, such as diabetes type 2, heart attack & stroke and cancer.

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Quinoa salad-1250016_640

This gluten-free diet is very popular for lowering blood sugar levels. According to various studies, quinoa is full of fiber, protein and a great mix of minerals and vitamins that may help in preventing insulin resistance.

Broccoli

Broccoli is the healthiest green food that can lower blood sugar, according to a study. It can provide you with fiber, protein and many other vitamins and minerals that are effective to prevent several health diseases.

Yogurt

Low-fat yogurt is also suggested for lowering blood sugar level. It also has a low rate of glycemic carbohydrates that are potent to control and prevent diabetes type 2.

Beans

Beans also rank a low glycemic food which can control the sugar level in your bloodstream. They are loaded with huge contents of protein and other nutrients that may help you in keeping you healthy in case of diabetes.

Sweet Potatoes 

Sweet potatoes have also gained attention as a healthy food because they are low in glycemic carbohydrates and rich in several nutrients and minerals that may help lower blood sugar.

Oranges

Oranges also contain a high amount of vitamin C and low content of glycemic, so they can boost your immune system and reduce your blood sugar level.

Plums and Prunes

Along with a plenty of fiber and other minerals, plums and prunes also contain a low content of glycemic carbohydrates. So, if you are diabetic, start eating them.

Cabbage

This dietary food is also good for reducing blood sugar because it contains low calorie and fat count. It has very low amount of glycemic carbohydrates and high content of vitamin C and other minerals that can control insulin resistance.

Lentils

Lentils are a wonderful food that can be consumed in case of diabetes type 2, as it can reduce blood sugar level and normalize insulin sensitivity.

Grapes 

Grapes are also the amazing fruit which is highly effective to lower your blood sugar level. They also have a low amount of glycemic carbohydrates that can stabilize the insulin resistance.

Cauliflower vegetables-1014505_640

Cauliflower also comprises of a very low amount of glycemic carbohydrates, and a unique blend of phytonutrients, so they are potent to prevent and control various diseases, like diabetes, cancer and heart attack.

Peas

Peas are loaded with a fair amount of fiber, protein, potassium and Vitamin C which can reduce the risk of getting diabetes and improve your overall health.

Peanut Butter

Peanut butter is also known as a diabetes-fighting food, as it is loaded with various types of minerals and vitamins, including Vitamin A & D, potassium and essential calories etc. So, you can use it to lower your blood sugar level.

Oats

Oatmeal is a good food for diabetics, as well as for those looking to prevent developing diabetes because it may help to keep blood sugar levels stable. It also offers a great amount of fiber that is sufficient to manage cholesterol and blood pressure level.

oats

  • Conclusion

If you are a diabetic, balancing your blood sugar level may be a matter of life or death for you. Chronic high blood sugar levels are poisonous to your body because it can destroy your major organs, such as heart, kidney, eyes and nervous system. Therefore, you should control your blood sugar at early stages of diabetes. Along with lots of benefits, eating a healthy diet is one of the simplest ways to manage your blood sugar.  and elevate your health to a whole new level. So, avoid the intake of sugary drinks, highly processed carbs, saturated and trans fats. And add the above-mentioned food to your diet to keep your blood sugar normal and to elevate your overall health.

Do you know any other food that can lower blood sugar? Share it with us.

 

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