Over the years there have been many new discoveries in the food industry. Things we thought we knew years back no longer hold to be true. New discoveries are being made even today, bringing new light into how food affects our bodies. Some things that we thought were fact are now showing to be more like fiction. Which is why I bring to you a new modern list of the Best Foods To Lower Blood Sugar, and some may surprise you.
This is probably the first thing you should start switching to. Green Tea is your fix if you can’t keep up with the good eats. If you still are eating high fat, high sugar, and not eating enough fruits this can help to combat the chronic inflammation that can result.
Drinking orange or cranberry juice can also do the same thing. However, depending on the type, they often come loaded with extra sugars and preservatives.
Green Tea is your natural best bet. I like to add lemon juice to mine…which as you read on, is also a citrus category BONUS!
It’s the same with doctors as it is with diabetes. Truly, an apple a day keeps the diabetes away. It is actually one of the most potent weapons in balancing those levels if you can make it a regular part of your diet.
In a well known Finnish Study, people who ate foods loaded with quercetin, like apples, experienced 20 percent less deaths as a result from diabetes and heart disease. I you understand what having heart disease and diabetes is all about, that is a big statistical benefit.
With apples you can get creative and enjoy the multiple ways of utilizing this Super Food. You can even double up and mix with some of the things on the list below like Cinnamon or Citrus. If apples are not your thing or getting boring, there are other foods that are pretty loaded with quercetin such as your leafy greens, berries, tomatoes, and onions to name a few.
Isn’t it ironic that one of the best and easiest ways to lower your blood sugar has been sitting in your cabinet? Cinnamon is so easy to add to almost any meal. Other than it being good for you in general, it is an excellent ingredient to fight diabetes and blood sugar.
The Human Nutrition Research Center in Beltsville, Maryland revealed that just a half a teaspoon a day will make cells more sensitive to insulin which will then convert blood sugar to energy. Effects can be experienced within a month. The best part about cinnamon is you can put it on practically anything to enhance your meals and benefit from it.
Based on studies, diabetics typically show to have low levels of vitamin C. Therefore, whether you are looking to balance sugar levels, or are a diagnosed diabetic, antioxidant-loaded Citrus Fruit is now your new favorite. Plus there are a ton of options…lemons, oranges, mandarins, grapefruits…the list goes on!
You can try cheating with a pill, but I’m The Health Nut…I’m all about getting max results and being healthy. Eating actual fruit is higher in fiber, low in fat, and will deliver a lot more nutrition than what that silly pill is going to give you.
I get it! Pills are faster and easier to consume. However, keep in mind the body doesn’t always absorb it’s contents, and it has no extra nutrition. Unless it’s the only option for you, know you are cheating yourself.
Cold-Water Fish is often one of those topics that are ignored. Whether fish is not your favorite, or you simply didn’t know about it, know that you are missing out. This category of food is crucial if a strong and healthy heart and overall health is what you seek.
The American Diabetes Association says you are twice as likely to get some form of heart disease as a diabetic. Therefore, I would say this is a key category to hit.
In any case, we all benefit from a strong heart and foods high in omeg-3 fatty acids. Cold-Water Fish will do that. I’m talking about wild caught Alaskan salmon, sardines, Atlantic mackerel, etc.. There are tons of recipes delicious and fun ways to cook and eat these fish too!
If you can’t do the fish thing…then take the hit in nutrition and at least take an Omega-3 Supplement of some kind.
It is true, beans are the magical fruit!
Whether beans, lentils, or chickpeas, you can’t go wrong. These foods are high in fiber and protein while low in calories and fat. These little legumes come packed with tons of nutrition.
In the case of lowering your blood sugar levels, they will slow the release of sugar to the blood stream which prevents spikes. In the fight against heart disease, they are big at lowering bad cholesterol. Plus, they will also help you to feel full longer for all you overeaters out there!
Spinach, Kale, and Collard Greens
Kind of a no brainer. I’ve learned some really good recipes over time and have come to love this category. Regardless of whether you love them or not, Spinach, Kale, and Collard Greens are loaded with lutein.
Luetin is great for your eyes as it contains carotenoids. This is important for those with high sugar levels both in the short and long-term as poor eye-sight is often a side affect of poor blood sugar levels over time.
These foods are also high fiber and vitamin C along with many other nutrients that do so much more than just bring lower sugar levels and good heart health.
Nuts are great for the heart, and despite popular belief, they are actually a great source of fat that you do not need to shy away from. Tocotrienols is what is believed to be the secret to their benefit among other things.
Constant studies have revealed that people who ate the most nuts had the best health records, even when compared to those who ate healthier diets on average.
Two tablespoons should be all you need in a day. However, if you binge a little it wouldn’t be the worst. The fats are good for the body and recent research has found that calorie intake has been gravely miss calculated.
To get the most benefit from lowering blood sugar, I recommend eating them in the morning or as a mid-day snack. It will help prevent spikes in blood sugar levels, and those calories will be burned throughout the day.
Who says you can’t fight fire with fire? Feel free to treat yourself. Turns out DARK Chocolate has properties that increase insulin sensitivity. This is big for those who currently are type 2 diabetic. It even is known to lower blood pressure and LDL levels, and will improve cell function.
This of course is not so for milk chocolate or white chocolate. In fact, white chocolate has no benefit to lowering blood sugar. In fact, it is so loaded with sugar it would have an adverse effect.
Make sure to keep your dark chocolate indulgence under control however. It is still high in calories and fat.
We’ve all been told over the years to run for the hills when it comes to red meat. However, as experts and researchers dig more and more into this way of thinking, we are finding this to be completely false. That portion of steak you may have been passing up on comes full of conjugated linoleic acid (CLA) which has powerful anti-cancer fighting properties and also happens to correct blood sugar metabolism.
Just how potent is CLA? Studies show that just a few grams of CLA a day for one year can lower your body weight by almost 10 percent. That means if you weight 200 pounds, you can expect to lose about 18-20 pounds by next year just from that change.
Not only will eating steak help lower your blood sugar and lose weight, but it is a great natural source of protein, B-vitamins, and iron. Keep in mind that the more natural the meat, the more CLA and nutrients it will have. Therefore, I recommend grass fed beef if possible.
Last, but certainly not least is Vinegar. I would almost dare to say I have left the best for last. Two tablespoons a day of Vinegar in the morning or before your meal is all it takes to benefit.
In just a half hour, a diabetic person can expect to see their blood sugar drop 25 percent, and prediabetics can witness a 50 percent drop. There are not many natural options out there that can do that. Not to forget to mention there is an endless list of health benefits to consuming vinegar on the daily.
Apple Cider Vinegar is what I recommend as it tastes better, works great in many foods, and comes with more nutritional value. I would not go past 4 tablespoons a day (2 tablespoons before two meals) as it can make you feel a little queasy.
This list of foods should give you a great lineup of the Best Foods To Lower Blood Sugar. I can think of at least a dozen recipes I can make off the top of my head on these foods alone. If you want great recipes that utilize these foods and will give even more health benefits, I have a post review on a book that is free for a limited time called the Bacon & Butter Ketogenic Cookbook. It has 150 great recipes sure to make your body and taste buds happy. If you want to know more about fighting diabetes and lowering blood sugar levels, take a look at my posts The Big Diabetes Lie and The Physical Affects of Diabetes.