(AscendHealthy.com) – Managing blood sugar can feel like an endless balancing act. No matter how you plan your meals, something’s bound to raise your numbers. Fortunately, you can eat your way toward healthier glucose levels by including foods that can actually help lower your blood sugar. We have 10 examples to share!
Try These 10 Foods to Reduce Your Glucose Levels.
It doesn’t matter the variety — navy, pinto, black, kidney — beans are rich in fiber, which can help lower blood sugar. Nutrient-dense and high in protein, they’re low on the glycemic index despite their carbs. They contain complex carbohydrates, which take a long time to digest, making them an excellent choice for lowering blood sugars.
Soy is packed with isoflavones. A study performed by researchers at the University of Massachusetts Amherst found isoflavones can affect insulin sensitivity and reduce blood glucose. In fact, daidzein, one isoflavone the researchers studied, and its metabolite, equol, both appear to work using the same mechanisms as certain anti-diabetic drugs. As an added bonus, soy’s isoflavones might also protect against cardiovascular disease.
The probiotics in yogurt could reduce blood sugar and cut the number of inflammatory markers in diabetic patients. According to an Iranian study, the anti-inflammatory properties themselves could reduce diabetic symptoms. Probiotics may also lower cholesterol levels and help balance the gut. Just make sure to get an unflavored variety and add your own fruit, or you could end up taking in more sugar than the probiotics can help.
Many people believe it’s the most bitter of all fruits and vegetables. If you can handle the intense flavor, you may be able to use this fruit to reduce your blood sugar. At least three of its compounds affect blood sugar. It also contains a lectin that can suppress appetite and further reduce glucose numbers. Bitter melon can lead to very low blood sugar levels, so you should talk to your doctor if you plan on eating it regularly; you may need to change your insulin dosages. Numerous studies compiled by researchers in Bangladesh have also suggested that bitter melon may reduce body weight.
Oats are slow to digest, filling and great for cholesterol. One type of soluble fiber they contain, beta-glucan, can reduce your whole meal’s glycemic index. Be careful about how you prepare it, however. Flavored instant oats can have tons of sugar, so it’s best to buy unflavored and season to taste with cinnamon, fresh fruit or nuts.
The bran and germ in brown rice can help reduce insulin sensitivity and lower diabetes risks. It’s high in blood sugar-lowering fiber, at 3.5 grams per cup, and also a good source of magnesium, which can also help your numbers. If you’re used to eating plain, white rice, start by mixing it 50/50 with brown rice to get accustomed to the richer texture.
For a starchy food, the sweet potato has a relatively low glycemic index, usually ranging between 63 and 66 (lower if you eat the skin). This may help to lower blood sugar levels. Try them baked or mashed for a nutritious, filling side that has a lower glycemic index than whole wheat bread.
A household staple in many tropical and subtropical countries, taro root is an excellent source of fiber, which is great for blood sugar. It’s also highly digestible and packed with nutrients. This root vegetable is a versatile, gluten-free option that can even be used as flour.
Add cinnamon to oats to increase their anti-diabetic effects. Cinnamon may increase your natural insulin production, improve cell glucose uptake and lower fasting blood sugar levels. Post-menopausal women might experience reduced effects.
Apple Cider Vinegar
Tangy and versatile, apple cider vinegar may do more than spice up your foods. It contains polyphenols, powerful antioxidants that could lower blood sugar levels. An Iranian study found diabetic patients who drank 20 milliliters of apple cider vinegar each day for 8 weeks had significantly lower HbA1c levels.
High glucose levels can be deadly, but the right balance of diet, medication and exercise can keep your numbers low and your body as healthy as possible. Talk to your endocrinologist about integrating these and other glucose-reducing foods into your meals.
~Here’s to Your Healthy Ascension!
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