List of foods that lower blood sugar instantly

diabetes

Eating the right foods helps control your blood sugar level and prevent diabetes complications. Some foods are rich in certain nutrients which help stabilize blood sugar levels, it protects your heart, and also protect your vision from the damaging effects of diabetes.

Research shows that making some important changes in your diet such as eating more of lean protein, fewer refined carbohydrates and so on, and helps improve blood-sugar control and reduce the damaging effects of diabetes. That is why in this article, I have compiled the list of best foods that lower blood sugar instantly.

Avocados

Avocados are rich in beneficial monounsaturated fatty acids (MUFAs), The MUFAs in avocado slows digestion process and helps keep blood sugar level from spiking after a meal. They help improve insulin sensitivity; this simply means that you have a steadier blood sugar long-term. You can take a mashed avocado on sandwiches or bread instead of using mayonnaise or butter. You can as well preserve the leftover by coating it with lemon juice and wrap in plastic. Avocados can also help lower the risk of metabolic syndrome and also belongs to great foods that lower blood sugar instantly.

Apple

Apples are naturally low in calories and have high fiber content (4 grams). The fiber content fills you up, fights bad cholesterol, and blunts blood-sugar swings.  Apple is among the top rated fruits which have the most disease-fighting antioxidants. Apple is among the food that is rich in quercetin, this help reduces the risk of diabetes and heart disease by 20%.

You can eat them whole or use it to make a quick ‘baked’ apple. After you wash the apple,  chop it into small pieces, put in a bowl with a dusting of cinnamon, then microwave until it is soft (about 4 minutes). Eat with yogurt and oat bran sprinkles for a nutritious dessert or breakfast.

Alternatively, Take apple cider vinegar which is rich in acetic acid, Acetic acid help reduces certain enzymes in the stomach. A study reported that apple cider vinegar help improve insulin sensitivity after meals.

Mix 20 grams of apple cider vinegar in 40 grams of water, drink before you eat, it helps reduce a spike in your blood sugar.

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Eggs

An egg is one the food that contains a higher amount of cholesterol. But eating eggs cannot hurt people diagnosed with prediabetes. It is an excellent, inexpensive source of high-quality protein. The dietary cholesterol of an egg isn’t as important for people who don’t have type 2 diabetes.

Like all other pure protein sources, eggs have a glycemic index (Low sugar level) score of 0. Eggs help increase fullness and reduce cravings. But note that, whatever you add to eggs when cooking it, may counteract their health benefits. An egg is best when consumed moderately and eating hardboiled eggs may work as snack or breakfast.

Nuts

Eating nuts regularly reduce risk of heart disease than people who don’t eat them and people diagnosed with diabetes are at higher risk of heart disease. A nut is very rich in high fiber and protein content, Nut is a slow-burning food which makes it friendly to blood sugar.  They contain a high healthful monounsaturated fat. Most nuts usually have low Glycemic Index scores of between 0 and 20(Low sugar level). You can opt for nuts like pistachios, walnuts, and macadamias.

Dark Chocolate

Cacao is the base for chocolate and cocoa butter, Dark chocolate is bitter and unsweetened.

Cacao seeds are excellent antioxidants which contain flavanol, this property helps regulates glucose production and also stabilize blood sugar level, even in those people who already have diabetes. Dark chocolate help drop in blood pressure, lower LDL (bad) cholesterol, and also improve blood vessel function.

Simply use dark chocolate that contains 70% or more of cacao, instead of using milk chocolate. You can as well use cacao nibs as toppings for your yogurt, smoothies, or desserts.

Berries

Berries are rich in fiber and antioxidants. Both red and blue varieties contain highest concentrations of anthocyanins. Scientists believe that the compound (anthocyanins) help lower blood sugar by boosting the insulin production. The glycemic Index of blueberries is 5, you might want to put some berries in an easy-to-grab location.

Whole grains

Always opt for whole grains such as millet or quinoa instead of “white grains.” White grains are very high in carbohydrates which can cause spikes. Whole grains help to regulate blood sugar because of the higher amounts of fiber, phytochemicals, and nutrients. For instance, eating white bread is same as eating table sugar when it comes to raising your blood sugar level.

American Journal of Clinical Nutrition published that whole grain consumption is good for insulin sensitivity and blood-sugar stability.

Do not mistake any old brown bread or even any multigrain for whole grain. If you don’t see the word ‘whole’ in the first ingredient, do not buy it.

Spinach, Kale, and Collard Greens

Leafy greens are rich in fiber and nutrients such as magnesium and vitamin A. These nutrients can help to lower blood sugar level. Some of the leafy greens to add to your diet include:

  • lettuce
  • collards
  • Swiss chard
  • turnip greens
  • kale
  • spinach

All leafy greens have a low Glycemic Index (GI). Spinach has GI ranking of less than one (1) per one cup. Kale is also estimated to having GI score of between 2 and 4.

Another interesting about green leafy vegetables includes the good sources of lutein, a carotenoid which is good for the eyes. This is very important because people with high sugar level may develop debilitating eye problems as complications of the diabetes disease. Leafy greens  are great foods that lower blood sugar instantly.

 

Read Also: Types of Hypertension: Read the Signs and Symptoms

Garlic

Eating garlic is another good source to help manage blood sugar level. A study shows that garlic intake can lower fasting blood glucose that is blood sugar level when you haven’t eaten. The Same study also suggests that onions have positive effects on blood sugar levels.

Garlic doesn’t have a Glycemic Index (GI) ranking because it doesn’t have carbohydrates and cannot the increase blood sugar levels. Add more garlic into your diet.

Seeds

Seeds such as pumpkin seed, sesame, sunflower etc.  Are all rich in good fats, protein, and fiber which work together to keep blood sugar low and lower the risk of heart disease. Seeds are also a natural source of cholesterol-lowering sterols, the same compounds added to some cholesterol-lowering margarine in right quantities. You can take your favorite unsalted seeds as a snack.

Fish

Part of the list of foods that lower blood sugar is fish; Fish is a very good source of protein. It has low unhealthy fats and a very good source of omega-3 fatty acids. Fish varieties include:

  • Alaska salmon
  • trout
  • albacore tuna
  • Atlantic mackerel
  • Halibut
  • Sardines

Fish is quick and very easy to prepare. You can season a filet with salt, pepper, and lemon put it into an oven at 425°F (218°C). Bake it for 20 mins until the flesh of the fish becomes flaky.

Cinnamon

Reports from Human Nutrition Research Centre in Beltsville, Maryland, shows that if you use half (1/2) teaspoon of cinnamon daily, it makes your cells more sensitive to insulin which makes the cells convert blood sugar to energy.

After taking cinnamon extract for 40 days, diabetic patient experience lowers blood sugar spikes after eating and major improvements in heart health, you can sprinkle cinnamon on any food.

Legumes

Other foods that lower blood sugar instantly are Legumes such as chickpeas, cannelloni beans, kidney beans, and lentils etc are all great in low-fat, low-calorie and high soluble fiber.  High-protein food helps to lower risk of diabetes and heart disease. The legume slows in releasing of glucose into your bloodstream, which helps prevents the blood sugar spikes that usually worsen diabetes blood sugar control. You can take beans cuisine at least twice a week.

To control the sodium content, try to rinse canned beans before using. Also, to save time cooking beans, you can invest in a pressure cooker. You can as well soak the beans for 10 to 15 minutes to achieve tenderness.

Citrus Fruit

Citrus fruits are great for people with diabetes, because people with diabetes tend to have a low level of vitamin C in their bodies; the antioxidant-packed in citrus fruit makes it a great snack choice. Citrus fruit is low in fat, high in soluble fiber, which gives a lot of other healthy nutrients.

The above-listed foods are some of the best list of foods that lower blood sugar instantly.

 

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