11 Foods That Can Help You Control Your Blood Sugar
You may not realize this, but you may already be suffering from prediabetes. Studies have shown that one in every three American adults is suffering from prediabetes. However, you can avoid diabetes altogether by getting more exercise and losing that excess weight, as well as by eating certain foods that can greatly lower your blood sugar levels.
Cinnamon is one of the most effective foods that you can include in your diet that will help you reduce your blood sugar levels. The active ingredients that are found in cinnamon can lower glucose levels and decrease fasting blood glucose, cholesterol, and triglycerides. Be careful on the kind of cinnamon you consume, though. There are types that can be potentially harmful to the liver.
Garlic can also lower blood sugar. The garlic extracts can help increase the level of insulin for people suffering from diabetes. Not to mention that garlic also controls the level of fat and cholesterol in the blood. Crush one to two medium-sized pods and eat them raw on an empty stomach.
Avocados are rich in monounsaturated fat, which help the slow release of sugar into the bloodstream. As a result, there’s also decreased insulin release. Try to control your avocado intake as well and just consume a quarter of it at a time. You can toss it in your fresh salad for an even healthier meal.
4) Apple Cider Vinegar
Apple cider vinegar helps improve your blood sugar and glycemic control. Just two tablespoons of apple cider vinegar before eating can reduce insulin and glucose in the blood. It acts on foods that are high in carbohydrates and decreases the levels of blood sugar that normally rise right after you eat.
Blueberries have a positive impact on blood sugar levels. They have a very low glycemic index value, falling between 40 and 53. Just consuming at least 3 servings of blueberries can regulate your blood sugar levels. With blueberries, you’re also getting plenty of fiber that’s also important in regulating blood sugar.
6) Chia Seeds
Chia seeds also help in controlling blood sugar levels. They contain soluble and insoluble fiber, which help slow down the processing of foods into sugars. As a result, you have a more regulated and controlled blood sugar level. Chia seeds also help with hunger pangs. When you include chia seeds in your diet, you will also feel fuller longer.
7) Olive Oil
Olive oil also has healthy effects on your blood sugar levels. It prevents insulin resistance as well. A diet that is rich in olive oil can reduce your glucose levels, as well as bad cholesterol and triglycerides in your blood.
8) Green Tea
Polyphenols and polysaccharides found in green tea also play an important part in reducing blood sugar. It works by inhibiting the production of amylase, an enzyme that can speed up the process of breaking down carbohydrates, causing spikes in the blood sugar levels. Just a cup of green tea can reduce amylase activities by as much as 87%.
Almonds can also help in regulating blood sugar and insulin levels. They are rich in chromium that helps control blood sugar. Just a handful of almonds as snacks can go a long way in improving your blood sugar. Not only are they healthy, they’re pretty delicious, too.
Oatmeal contains very low glycemic index, so you can eat it as often as you want without doing damage to your blood sugar. It’s also rich in soluble fiber, meaning it digests slowly, which keeps the blood sugar levels low. It also fights against certain types of cancer.
Fenugreek contains fiber that is very effective in slowing down the processing of carbohydrates. It also lowers the blood sugar levels and helps in improving the way the body consumes sugar. Fenugreek also aids in increasing the insulin amount that’s released by the body.