Breakfast To Lower Cholesterol And Blood Sugar
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Day Diabetes Friendly Meal Plan For High Cholesterol
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This article was reviewed by Samantha Cassetty, MS, RD, a nutritionist and wellness expert in private practice based in New York.
Our stories are reviewed by medical experts to ensure you get the most accurate and useful information about your health and well-being. For more information, visit our medical review board.
Oatmeal with fruit and nuts is a good food that helps regulate blood sugar. Alena Haurylik/Shutterstock
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For example, eating healthy carbohydrates, high-fiber foods, and healthy fats can help prevent blood sugar spikes.
But eating high-carbohydrate foods that are high in sugar can make it harder to control diabetes, says Deena Adimoolam, MD, assistant professor of medicine, endocrinology, diabetes and bone disease at the Icahn School of Medicine at Mount Sinai.
Here are the best foods to eat if you want to lower your blood sugar and keep it under control.
Eating whole grains, such as brown rice, will have a less extreme effect on blood sugar because they don’t digest as quickly, says Adimoolam. This is because whole grains have more fiber.
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A 2018 review linked a higher intake of whole grains to a lower risk of type 2 diabetes. Whole grains were also found to be beneficial in reducing diabetes risk factors such as obesity and insulin resistance.
Fruits and vegetables are examples of healthy carbohydrates that are rich in fiber. For people with diabetes, doctors recommend eating five servings of fruit (two servings) and vegetables (three servings) a day to maintain healthy blood sugar levels—although you should talk to your doctor about a diet plan that’s best for you. needs.
Ripe fruits have a higher glycemic index than less ripe ones. The glycemic index ranks foods according to how they increase the level of glucose in the body. Foods with a high glycemic index raise glucose levels faster, which can cause a spike in blood sugar, while foods with a low glycemic index raise glucose levels more slowly.
Eating the fruit with the skin may be more beneficial, Adimoolam says, because the skin contains more fiber and can help regulate blood sugar.
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Although all fruits provide nutrients, dried fruit and fruit juices have more concentrated sources of natural sugar. If possible, choose whole forms of fruit, such as fresh or frozen.
Adimoolam says most vegetables are healthy for people with diabetes, although starchy vegetables like potatoes, sweet potatoes and bananas are higher in carbohydrates and should be eaten in moderation.
Oats are another good choice for people with diabetes because they are low on the glycemic index and high in fiber.
A 2015 review found that eating whole oats with at least 3 grams of soluble fiber per day can help people with type 2 diabetes control blood sugar levels by increasing insulin sensitivity.
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You should make sure to choose steel-cut or rolled oats, as these types of oatmeal are less processed, which means they are absorbed into the bloodstream more slowly.
Try to avoid instant oatmeal with added sugar, and if you mix fruit or other ingredients into your oatmeal, be aware of its added sugar and total carbohydrate content.
Nuts are low glycemic, high in fiber and a healthy source of fat. They also contain beneficial nutrients and vitamins such as vitamin E, omega-3 fatty acids and magnesium, which improve heart health and contribute to a balanced diet. They can also be particularly useful for people who want to control their blood sugar.
In a small 2014 study, participants ate 15 grams of pistachios twice a day for 12 weeks. Participants had lower blood sugar levels as well as lower fasting glucose levels, and the researchers concluded that eating pistachios daily is beneficial for glycemic control.
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Because nuts are high in protein and healthy fats, snacking on them will help you feel full longer and avoid blood sugar spikes.
There is evidence to suggest that garlic can help control blood sugar levels. That’s because certain compounds in garlic — including allylpropyl disulfide and S-allylcysteine sulfoxide — can help increase insulin sensitivity.
For example, a 2017 study found that consuming 0.05 to 1.5 grams of garlic (from supplements) per day was associated with reduced blood sugar levels in patients with type 2 diabetes.
Try seasoning food with garlic powder or adding pressed garlic cloves while cooking. However, if you plan to consume a lot of garlic, check with your doctor, as it can also contribute to gas, nausea and heartburn (plus bad breath). Garlic can also be dangerous for people taking blood thinners.
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Note: A 2017 review found that following a Mediterranean diet — which advocates consuming olive oil as the primary fat in the diet — was particularly helpful in reducing diabetes risk.
Olive oil is also rich in healthy fats and antioxidants that help reduce inflammation and the risk of heart disease.
Beans, lentils and peas complement your diet with a high fiber and protein content. Legumes are also a very low-glycemic food that helps prevent blood sugar and insulin fluctuations.
They have been shown to lower blood pressure and lower LDL cholesterol. And in a small 2014 study, participants with type 2 diabetes who replaced red meat with legumes in their diet for eight weeks had lower blood sugar, insulin and LDL cholesterol compared to those who did not follow a legume-based diet.
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Including legumes in your diet, especially if you follow a Mediterranean diet, can also help boost your cardiovascular health, provide antioxidants and is associated with a lower risk of developing type 2 diabetes.
Soy products, such as tofu, are a plant-based protein source that may have a preventive effect against type 2 diabetes. Soy contains isoflavones, a plant compound with antioxidant and anti-inflammatory properties. Researchers say these isoflavones appear to play a role in preventing diabetes.
Additionally, a small study published in 2015 found that people with type 2 diabetes who ate 60 grams of soybeans daily for eight weeks experienced improvements in glycemic control and insulin resistance.
One in three adults with diabetes has chronic kidney disease. Soy may have specific benefits for people with these conditions. A 2021 review reported that soy isoflavones may improve kidney disease by reducing protein in the urine.
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Note: Kidney damage is usually monitored by the amount of protein in your urine. Elevated levels may indicate damage.
Researchers have identified a number of herbs and spices—basil, sage, bay leaf, allspice, black pepper, and cardamom, to name a few—that contain compounds that can reduce high blood sugar, lower blood fats, and regulate insulin.
More science is needed to understand how these herbs and spices may specifically affect diabetes, but they are a safe addition to your cooking. And some, like turmeric, may provide additional benefits, including fighting inflammation and helping to prevent cancer.
According to a 2013 meta-analysis of 17 randomized controlled trials, green tea has positive effects on diabetes symptoms. It has been shown to lower fasting insulin, fasting glucose and blood sugar levels.
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Green tea has long been hailed for its benefits for brain and heart health. It may also help your body burn fat and calories, which helps with weight loss, which may improve outcomes in people with type 2 diabetes, although the research is inconclusive.
A 2018 review of animal and human studies concluded that fermented foods such as kimchi, kefir, black garlic, and fermented soybeans may have beneficial effects in people with diabetes.
In particular, the researchers noted that these foods have the potential to help prevent complications associated with diabetes, such as heart disease and Alzheimer’s disease, by increasing antioxidant intake and fighting inflammation.
Probiotic foods are known to contain bacteria that support a healthy gut microbiome. Imbalanced gut microbiomes are associated with impaired blood sugar control and development of type 2 diabetes.
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In fact, researchers are still studying the effects that specific bacteria in the gut may have on the development and treatment of diabetes.
Chia can help lower blood sugar levels by converting glucose into complex carbohydrates, which also helps you feel fuller for longer.
Chia seeds have a high content of healthy fibers and healthy fats. They have been shown to lower systolic blood pressure in people with type 2 diabetes. They are also a beneficial addition to your diet to help prevent obesity and promote weight loss while maintaining balanced glycemic control.
Foods that contain fiber, protein and healthy fats are better at lowering blood sugar and managing diabetes compared to
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