Have you heard that healthy blood sugar levels are essential for overall health? If so, are you aware of the best ways to do this and the kinds of foods you should eat or avoid if you want to keep your blood sugar levels under control?
We’ll cover all the information you need to know about blood sugar levels in this post. We’ll talk about what raises blood sugar levels, what foods can swiftly drop them, what beverages can do the same, and which items should be avoided if you want to maintain appropriate blood sugar levels.
Additionally, we will address all the often-asked issues regarding meals that lower blood sugar. So read on for all the information you need on blood sugar control, whether you have diabetes or just want to maintain your health at its best.
Understanding Blood Sugar Levels
Imagine that you’re a blood sugar level. You’re like glucose, fructose, and sucrose – sweet, delicious, and often in high demand. But sometimes you get too high (hyperglycemia) or too low (hypoglycemia), and that’s when things start to get a little hairy.
Cardiovascular disease, nerve damage, kidney damage, eye damage, and diabetic ketoacidosis (DKA), a dangerous illness that can be life-threatening if not treated right once, are long-term consequences of hyperglycemia according to CDC.
On the other side, dizziness or lightheadedness may result from low blood sugar; tremors or shaking, weakness, exhaustion confusion or annoyance, convulsions, or coma
What are the Normal Blood Sugar Levels?
Generally, a person’s fasting blood glucose level should be between 70-100 mg/dL, and after eating it should be less than 140 mg/dL according to CDC. Of course, these figures may differ slightly depending on the person and the laboratory doing the test.
What Causes Blood Sugar to Spike?
You eat a poor meal choice and before you know it, your blood sugar is through the roof! What could have caused that sudden spike in blood glucose levels?
Well, a variety of things could have caused your blood sugar spikes. You might have eaten something high in carbohydrates, or maybe you didn’t exercise enough that day. You might have even skipped a meal and then binged later on or maybe you’re stressed or even due to hormonal changes like the ones that occur during pregnancy.
But no matter what the cause, one thing is for sure – you don’t want your insulin levels to stay high for long. It can damage your organs over time and even lead to diabetes. So read on to learn about some food that lowers blood sugar immediately.
Food That Lowers Blood Sugar Immediately
Fermented Foods That Lower Blood Sugar Levels
If you’re out grocery shopping and would like to purchase food items that could help regulate your blood sugar, why not start with fermented food? These have already been partially broken down by bacteria, so they’re easier to digest, and studies suggest they have health benefits.
Take sauerkraut for instance – made from fermented cabbage and a decent source of probiotics, vitamin C, and fiber, which has been reported to reduce blood sugar levels and increase insulin sensitivity.
Or you could try kimchi, a traditional Korean dish crafted from fermented vegetables and packed with probiotics and antioxidants. It has been observed to effectively cut down blood sugar levels and increase insulin sensitivity.
Kombucha is also a great choice – this fermented tea is made from tea, sugar, and a symbiotic culture of bacteria and yeast, and it’s also loaded with probiotics and antioxidants. Studies have indicated that it helps to decrease blood sugar levels and enhance insulin sensitivity.
Fruits That Lower Blood Sugar
If you’re looking to regulate your blood sugar, there are plenty of fruits to choose from!
Tomatoes are a great option; the lycopene they contain can boost insulin sensitivity and decrease the levels of glucose in your blood.
Avocados are also a great choice, being packed with healthy fats, fiber, and potassium, to help regulate your sugar. Citrus fruits, like lemons and limes, are full of vitamin C and flavonoids, which can help manage blood sugar levels.
And lastly, berries like blueberries, strawberries, and raspberries are full of fiber and antioxidants – the perfect recipe for slowing sugar absorption into your bloodstream. So if you’re looking for something to keep your sugar levels happy, why not give these a try?
Vegetables That Lower Blood Sugar Levels
If you’re looking to get your blood sugar levels in check, you should consider adding some veggie pals to your diet who are lower in carbs and higher in fiber.
We’re talking about leafy greens like spinach, kale, and lettuce, plus the usual suspects like broccoli, cauliflower, zucchini, peppers, and cucumbers.
These veggies are packed with vitamins and minerals, so they’ll make a great addition to your meals – and you know what they say, the more you eat ’em, the healthier you’ll be!
Nuts & Seeds That Lower Blood Sugar Levels
Looking to manage your blood sugar? Go nuts! They are jam-packed with fiber, protein, and good fats, and they’re incredibly versatile and easy to snack on.
Here are a few of our favorite types:
Chia seeds are great for blood sugar because they’ve got that fiber, omega-3 fatty acids that boost insulin sensitivity, and more.
Walnuts are chock full of ALA, an omega-3 fatty acid that helps regulate blood sugar, plus antioxidants, magnesium, and fiber. Pistachios have fiber, protein, and healthy fats, all of which help with blood sugar management.
Almonds are brimming with magnesium, which helps the body use blood sugar more effectively. And who can forget sunflower seeds? They’re full of protein, fiber, and healthy fats, all of which assist in lowering blood sugar levels. So, snack away, friends!
Poultry products, Seafood, and Healthy Fats to Control Blood Sugar Levels
Eggs, a lean source of protein, can help manage fasting blood sugar levels. Fish such as salmon, tuna, and sardines are rich in omega-3 fatty acids which can help improve insulin sensitivity and reduce inflammation.
Shrimp and crab, which are low in saturated fat and filled with essential nutrients like zinc, copper, and selenium, are also good options.
Avocados and extra virgin olive oil, both brimming with healthy fats, are great for blood sugar control and for boosting insulin sensitivity. They are also a great source of vitamin E, potassium, and magnesium!
Legumes For Blood Sugar Management
Legumes, like black beans, and chickpeas, are real winners when it comes to controlling blood sugar.
They have a good amount of fiber and protein which helps slow down digestion and stops sugar from getting into the bloodstream too quickly. Plus, they have a low glycemic index – so they’re a great way to keep our blood sugar in check.
Drinks That Lower Blood Sugar Fast
You can get your glucose levels back on track with the right drinks – and it’s not talking about skimmed milk or Diet Coke!
Probiotic drinks such as kefir and yogurt drinks may be beneficial as they help better gut health which could, in turn, reduce blood sugar levels. This is because these drinks encourage the growth of helpful bacteria in the gut which could increase insulin sensitivity.
Another option is to try apple cider vinegar which has acetic acid that can slow down the digestion of carbs and thus lessen the spike in blood sugar levels after a meal. If that’s not enough, why don’t you try some unsweetened tea, especially green tea which has catechins?
Foods to Avoid That Cause High Blood Sugar Levels
Alright, now that you know what to eat to reduce your blood sugar levels, let’s talk about the stuff you should dodge to keep those levels up.
Of course, staying away from added sugars is a must – sounds easy, right? But you’d be amazed at how many people forget about it! Cutting down on goodies and fizzy drinks isn’t always a walk in the park – but totally worth it if you’re set on controlling your blood sugar.
Additionally, keep processed foods off your plate. Many snacks, crackers, and pre-made meals are packed with processed carbs and sugar, both of which can increase your blood sugar levels. Refined carbohydrates like white bread, noodles, and other flour-based products can cause your blood sugar to spike quickly.
Also, steer clear of fried foods such as French fries, fried chicken, and donuts as these can cause your levels to go up and make you gain weight. Lastly, drinking alcohol, especially in large amounts, can cause your blood sugar levels to rise.
FAQS on Foods That Lower Blood Sugar
Which Are Natural Ways To Control Blood Sugar?
If you’re looking to keep your blood sugar levels in check, there are a few easy steps to take! Get moving with some moderate-intensity cardio – like a brisk walk – at least 30 minutes a day.
Don’t forget to eat right – knowing which foods regulate your blood sugar is essential. Shedding a few pounds can also help, especially if it’s around your midsection.
Lastly, find ways to manage stress, like meditating, doing yoga, or taking deep breaths. All of these tips will have you laughing your way to better health!
Does Lemon Water Reduce Blood Sugar?
Now it seems that if you want to keep your blood sugar in check, you may want to consider squeezing some lemons into your life! The polyphenols and flavonoids found in lemon, lemon juice, or lemon water are said to increase insulin sensitivity and vitamin C is also thought to help regulate blood sugar.
Of course, a glass of lemon juice won’t be enough to keep your blood sugar levels in check – you still need to maintain a healthy diet!
Can Peanut Butter Lower Blood Sugar?
Natural Peanut butter can give a boost to the diets of people with diabetes, as it’s full of protein and beneficial fats. Its glycemic index (GI) is fairly low, meaning it has less of an effect on blood sugar levels when compared to higher-GI foods like white bread or sugary treats.
Does drinking water lower blood sugar?
Hydration can be key to balancing your blood sugar! Replacing sugary drinks such as soda, sweetened coffee, fruit juice, and sports drinks with plain old water can help to bring those levels down.
Furthermore, drinking a glass of water before a meal can make you feel full, which can help to stop you from overeating and maintain glucose levels.
Not to mention that staying hydrated allows your kidneys to push out the extra sugar from your bloodstream when blood glucose is high.
Managing blood sugar levels is not a laughing affair, but it need not be all doom and gloom. From lemons to peanut butter and even plain water, there are a variety of delectable solutions for having healthy blood sugar levels.
So go forth and eat food that lowers blood sugar immediately like broccoli, and drink that water like it’s going out of style (because let’s face it, it never will).