Did you know that over 30 million Americans have diabetes? A whopping 1.5 million of those got a diagnosis only three years ago, in 2015.
Worse yet, 84 million people have prediabetes. Combine that sad statistic with the fact that most of them don't even know they have it.
Diabetes' number one symptom is high blood sugar levels. Because the body cannot produce enough or any insulin, the sugar isn't taken out of the blood. Instead of entering the cells, the sugar stays there.
90 to 95% of diabetes cases are type 2. Which, believe it or not, is a good thing. Type 1 diabetes is permanent.
But type 2?
The factors thought to contribute to type 2 diabetes are anything from being overweight to lack of exercise. That means a well-rounded, healthy diet can reduce diabetes symptoms in amazing ways.
Here are the top 10 foods that lower blood sugar. Put them on the menu tonight!
1. All the Greens
When we say all the greens, we mean it:
- Kale
- Spinach
- Sprouts
- Chards
- Arugula
- Collard greens
- Bok choy
- Watercress
The options are plentiful.
Don't like kale as your salad base? Try spinach instead. You'll get much more nutritional value out of these greens than you would iceberg lettuce.
2. Pasture-Raised Eggs
Eggs are an amazing source of protein for diabetics. About 7 grams per large egg, in fact.
Not only that, they contain about a half a gram of carbs per large egg. Because carbohydrates increase blood sugar levels, it's safe to say that an egg won't harm them.
Like everything, diabetics should take care to eat eggs in moderation. A surplus of eggs could mean an increase in cholesterol levels. Although it doesn't have quite the negative impact it was once thought to have, cholesterol should be monitored by diabetics.
3. Fatty Foods
More good news here. There are many fatty food options:
- Avocados
- Coconut oil (you can cook your eggs with this!)
- Non-salted butter
- Cheese (also protein-rich)
- Eggs
- Dark chocolate (you'll see this later)
- Certain fish; salmon is a big one
- Nuts
- Chia seeds (pro tip: add seeds to shakes)
- Greek yogurt
And believe it or not, that's not all.
These food items mean one large thing: a healthy diet doesn't have to be boring or tasteless. It can be eclectic, multi-faceted, and scrumptious.
4. Beans and Lentils
The American Diabetes Association said that diabetics should add no-sodium or dried beans to their meals several times a week.
What's the reason behind that?
Not only do they contain the necessary proteins and fibers, they are very low on the glycemic index.
5. Berries and Other Fruit
We recommend eating your berries and fruits whole. Blending them in shakes takes away the nutritional fibers, but leaves the fructose. Drinking fruity drinks tends to result in a high sugar intake.
Eating them whole allows your body to receive the necessary fiber and vitamins. The more fiber you take in, the longer you'll feel full and stave off bad cravings later.
Steer clear of anything syrupy or processed. Whole is healthy!
6. Vegetables
Before eating certain veggies, take a moment to find out their GI levels. The glycemic index needs to be low in order for it to help lower your blood sugar. Some veggies, like potatoes, have a much higher GI level.
What are some that sit on the lower end of the scale?
- Asparagus
- Broccoli
- Cauliflower
- Peppers
- Spinach
- Celery
- Snow peas
- Artichoke
And beyond!
These veggies don't have to be boring, either. Doctor them up with olive oil (great for diabetics) and some seasoning. Or toss your cauliflower in a light buffalo sauce.
Raw, steamed, cooked, seasoned. The options are as endless as you are creative!
7. Whole Grains
Whole grains are grains that include the bran, germ, and endosperm. What's so good about those in comparison to refined grains?
Because refined grains remove the fiber. What happens then?
The body digests the remaining carbohydrates in a way that raises the glycemic response. Consuming a lot of refined grains increases odds of obesity and type 2 diabetes. It's recommended for all Americans - diabetic or not - to make the switch to whole grain.
Some examples of healthy whole grains include quinoa, oats, and brown rice.
8. Lemons and Limes
The body doesn't make enough of some of our most essential vitamins. One of those is Vitamin C, which we get in such an easy way: lemons and limes!
Think about all the times you go out to eat and order a water. Does the waitress sometimes add a lemon slice without you having to ask for it? That's how easy it is to get lemons into your diet.
When they're in your body, they do many wonderful things:
- Improve digestion
- Improve the immune system, which takes a hit in diabetics
- Elevate energy levels
- Keep you fuller longer
That lemon water at the start of your meal helps you digest fats during it, and even stave off your dessert craving.
9. Turmeric
Turmeric is an intervention food all diabetics should consider adding into their diets.
An active polyphenol, called curcumin, mitigates both high blood sugar and insulin resistance.
Cook your salmon with turmeric seasoning. Add it to a shake. Whatever you do, get this amazing anti-diabetic miracle into your system.
10. Raw Chocolate
Because you deserve to treat yourself sometimes. And it doesn't have to mean sacrificing your health.
Raw chocolate contains the antioxidant chromium. This helps to lower your blood sugar levels by improving insulin function.
It's important to choose raw, dark chocolates. The moment you buy a milk chocolate bar, these beneficial things become negated by the high sugar levels.
Get These Foods That Lower Blood Sugar into Your Diet
Chances are that on your mission to become healthier, your mental state will improve, as well. Diet is as important to mental health as it is to physical health.
If you have diabetes or suspect you have prediabetes, get these foods in your stomach. These life-changing foods should be eaten by everyone, diabetic or not. The sooner we raise humans to adopt this healthy lifestyle, the sooner we put a dent in this epidemic.
Whatever it takes, stay strong in your diet goals. Because soon enough they will be habits. And one cheat day you'll have a piece of sugary pie to find that your sweet teeth is gone.
If you do suffer from diabetes or need items such as blood glucose test strips then we have a large range of diabetic supplies available.
Have you tried any of these foods that lower blood sugar levels? Let us know how it turned out!
Sources
Dietary and nutritional approaches for prevention and management of type 2 diabetes
Diet, nutrition and the prevention of type 2 diabetes
Prevention and management of type 2 diabetes: dietary components and nutritional strategies
On to you
What questions do you have? Let us know in the comments below and we'll be happy to help!
-Marc Kaplan
CEO, Save Rite Medical
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Created with a vision of helping customers in anyway possible, Save Rite Medical CEO, Marc Kaplan, created the company and has grown it to become the leading internet provider of medical supplies. Through valuable products to educational information, Save Rite Medical is your #1 resource for medical supplies.
