Here are 10 foods that have the potential to lower blood sugar and to start eating for better blood sugars.
- Rich in fibre and omega-3 fatty acids, chia seeds can slow down the digestion of carbohydrates and stabilize blood sugar levels. Put them into smoothies, yogurt, and use them as a topping.
- By eating vinegar, such as apple cider vinegar, before or during meals, can improve insulin sensitivity and lower blood sugar levels. Use it as a dressing and add it to marinades and sauces.
- Leafy Green Vegetables like spinach, kale, and collard greens are low in carbohydrates and high in fibre, which can help regulate blood sugar levels. Include them in salads, stir-fries, or smoothies.
- Berries like strawberries, blueberries, and raspberries are packed with antioxidants and fibre. Enjoy them fresh, in smoothies, and as a topping for yogurt or oatmeal.
- Nuts, such as almonds, walnuts, and pistachios, are low in carbs and high in healthy fats, fibre, and protein. They can help regulate blood sugar levels, so enjoy a handful of nuts as a snack and add them to salads and stir-fries.
- Avocados are rich in healthy fats and fibre and can help slow down the digestion of carbohydrates and stabilize blood sugar levels. Add sliced avocado to salads, sandwiches, and enjoy it as guacamole.
- Greek yogurt is high in protein and low in carbohydrates, making it a great option for blood sugar management. Choose plain, unsweetened varieties and add fresh berries or a sprinkle of cinnamon for flavour.
- Quinoa is a whole grain that provides fibre and protein, and it has a lower glycaemic index, compared to refined grains. Use quinoa as a base for salads, stir-fries, or as a side dish.
- Green tea contains compounds that may help improve insulin sensitivity and lower blood sugar levels. Enjoy it as a hot or iced beverage.
- Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids and have been associated with improved insulin sensitivity. Include fatty fish in your diet, will make a huge difference in you eating for better blood sugars!
Herbs and spices
Certain herbs and spices have shown their potential to help lower blood sugar levels. So add them into a balanced diet and they can have some beneficial effects.
- Ginger has been used traditionally to manage diabetes and it can help improve insulin sensitivity and lower blood sugar. So add fresh or dried ginger to your meals, drink ginger tea, or use it in marinades and dressings.
- Garlic has potential blood sugar-lowering properties and can also help improve insulin sensitivity. Put garlic into your cooking or enjoy it in sauces and dressings.
- Studies suggest that cinnamon can help improve insulin sensitivity and lower blood sugar levels. Sprinkle cinnamon on oatmeal and yogurt.
- Curcumin found in turmeric, can have anti-inflammatory and blood sugar-lowering effects, so put turmeric into your cooking and try it as a tea.
- Fenugreek seeds can improve glucose tolerance and lower blood sugar levels. You can soak them overnight and then eat them in the morning or add fenugreek powder to your meals.
Consult with a healthcare professional, before making significant dietary changes or using herbs and spices for medicinal purposes.