How To Lower Blood Sugar By Food – Mary Ellen Phipps, MPH, RDN, LD, founder of Milk & Honey Nutrition, is a Diabetic Dietitian (Registered Dietitian) known for combining diabetes and cooking knowledge into easy-to-follow recipes and articles!
This article looks at how to lower blood sugar levels immediately and what foods help lower blood sugar over time.
There’s no one diet that will protect your body from diabetes But there are some foods that research shows can help maintain healthy blood sugar levels over time Continue reading to learn how to lower blood sugar fast, foods that help lower blood sugar, and what foods to eat when your blood sugar is high .
* This article is not intended to provide medical advice, diagnosis, opinion, treatment or service. This article and the links in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care. It should not be used as a substitute for the advice of your doctor or registered dietitian. *
Before we begin, let’s review some definitions of what “normal blood sugar” means for people without diabetes:
If you have diabetes (any type), your doctor will discuss specific blood sugar goals with you. These goals may vary depending on various factors
How quickly you lower your blood sugar at this point can depend on a number of factors, but the following strategies are almost always helpful.
*Very high blood sugar (>250mg/dl) can be life-threatening if ketones are also present. Diabetic ketoacidosis (DKA) can develop when your blood sugar reaches this level Discuss your action plan with your doctor if/when this happens This includes staying at home and knowing when to manage your blood sugar and when to go to the emergency room
**Exercise may not be suitable if your blood sugar is >250mg/dl Talk to your doctor before exercising when your blood sugar is high
What we should do when our blood sugar rises is different from discussing which foods help lower blood sugar over time. This discussion is most relevant to people using insulin (type 1 diabetes and insulin-dependent type 2 diabetes), but it can apply to all types of diabetes.
In general, you can still eat all the regular fat, fiber, and protein foods you normally eat when your blood sugar is high. There’s no need to restrict food or eliminate carbs at this stage, but it’s important to be more aware of the foods you eat and really make sure we’re filling your plate with complex carbs and nutrient-dense protein sources.
Long-term strategies for lowering blood sugar in people with pre-diabetes or type 2 diabetes involve a variety of different things. Some are related to diet and some to other lifestyle factors
Most people assume that lowering blood sugar levels is only related to the food you eat. However, there are many other factors that affect blood sugar levels. This includes: activity levels, stress levels, hormones, and more. The following strategies have been shown to help lower blood sugar levels over time:
There are no foods that immediately lower blood sugar, but if eaten consistently over time, certain foods can help stabilize blood sugar and lower average blood sugar.
I use oats in many recipes because they are a higher fiber and protein grain option than traditional oats. Oats are rich in soluble fiber, which helps promote healthy blood sugar levels.
Like oats, beans are high in fiber and protein, two nutrients we know help balance blood sugar. And more specifically, they provide a good amount of soluble fiber (like oats) and resistant starch. These two types of carbohydrates take longer to digest and thus help promote more stable blood sugar.
Fatty fish (such as salmon) and eggs are rich in vitamins, minerals and antioxidants, and also provide a good source of protein and fat. Both protein and fat help buffer your body’s blood sugar response after a meal and promote stable blood sugar.
Nuts, seeds, and the like provide quality sources of protein, plant-based fats, and fiber…all three of our blood sugar-balancing nutrients! Not only do these foods help promote healthy blood sugar levels, but they’ve also been shown to keep you fuller and fuller for longer.
Fermented foods such as yogurt, kefir, ketchup, sauerkraut and others contain probiotics. A diet rich in probiotics can not only lower blood sugar, but also lower blood insulin levels, according to some studies.
Leafy greens are a rich source of micronutrients (vitamins and minerals) and fiber and can easily be added to everything from smoothies to omelets and salads. And as we discussed earlier, high-fiber foods help promote healthy blood sugar levels.
One of the biggest myths about blood sugar control is still that people who want to balance their blood sugar should not eat fruit. But the truth is, we have so much information that a diet rich in fruit not only protects against pre-diabetes or type 2 diabetes, but can also help manage existing diabetes. In particular, studies have shown that high consumption of grapes, blueberries and/or strawberries is associated with an increased risk of developing type 2 diabetes.
Eating whole citrus fruits like oranges and grapefruits can promote healthy blood sugar and other markers like insulin levels and hemoglobin A1c.
Avocados are not only delicious, but also rich in plant-based fats and fibers Both slow down the absorption process of nutrients and promote a steady supply of energy to the bloodstream…that is, blood sugar balance!
And there are many other foods that can help lower blood sugar over time in addition to those listed above
The next time your blood sugar is high and you’re wondering what foods will help lower your blood sugar or what to eat for your next meal, try one of the following foods:
For more information on managing diabetes and balancing blood sugar, visit the Diabetes 101 section of my website. We cover a variety of topics related to blood sugar balance!
I don’t know about you, but Halloween is usually still pretty hot around here, so I came up with some delicious Halloween themed grape juices to celebrate!
My Low Sugar Gluten Free Apple Crepe Recipe is so easy to make and full of delicious seasonal apple flavor!
This super simple and delicious Roasted Grapes with Goat Cheese Crostini recipe is perfect for your next get together.
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Stay in the target range recommended by your healthcare provider and avoid blood sugar spikes or crashes. Maintaining healthy blood sugar levels throughout the day helps regulate your energy and keep your organs functioning. One way to achieve this is to slow down the digestive process that converts carbohydrates into energy.
Yes, your blood sugar will naturally rise with the carbs you eat But it’s important to remember that not all carbs are created equal Some have a higher glycemic index (GI) than others Refined carbs are in the high GI category The least processed carbs with high fiber content are low GI: n’s category If you eat more low GI carbohydrates instead of high GI, you can make it easier for diabetics to control their blood sugar levels. Supplementing carbohydrates with foods that contain protein and fiber can also help
We’ve compiled a list of nutrient-dense, low-glycemic foods that won’t spike your blood sugar and help you feel full.
Green leafy vegetables Lemon Olive oil Nuts Oatmeal Eggs Chia seeds Plain yogurt Seafood Garlic Other tips for controlling blood sugar
This superfood group includes things like kale, spinach, broccoli, bok choy, Swiss chard, and salad greens. They are very low in carbohydrates, so they do not raise blood sugar. Packed with antioxidants, studies show that eating this powerful food can reduce the risk of cancer, heart disease and type 2 diabetes. The USDA recommends eating at least 2-3 servings of green leafy vegetables per week to get these health benefits.
Lemons, like chickpeas, lentils,
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