How To Lower Blood Sugar Fast At Home – Effectively managing blood glucose levels can be challenging, but it is essential to prevent serious long-term health problems. This is true whether you have diabetes, pre-diabetes, or if your pancreas is fully functioning. Healthy eating habits can have a significant impact on your blood sugar levels in the short and long term. Here’s how to make the most of it.
The goal is to stay within your target range as 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 helps organs function properly. One way to achieve this is by slowing down the digestive process that converts carbohydrates into energy.
Yes, your blood sugar will naturally rise in response to the carbohydrates you eat. But it’s important to keep in mind that not all carbohydrates are created equal. Some have a higher glycemic index (GI) than others. Refined carbohydrates are in the high GI category. Minimally processed carbohydrates with a high fiber content are in the low GI category. Eating low GI carbohydrates instead of high GI carbohydrates can help diabetics control blood sugar levels more easily. Pairing your carbs with foods high in protein and fiber can also help.
We’ve compiled a list of nutrient-dense foods with a low glycemic score that won’t spike your blood sugar and will help you feel full.
Leafy vegetables Legumes | Olive oil Nuts | Oatmeal | egg | Chia seeds | plain yogurt | Seafood | Garlic | More tips for blood sugar control
This superfood group includes things like kale, spinach, broccoli, bok choy, chard and salad greens. They have very low levels of carbohydrates so they don’t raise your blood sugar. Packed with antioxidants, studies have shown that eating this power food can lower your risk of cancer, heart disease and type 2 diabetes. The USDA recommends eating at least 2-3 servings of green leafy vegetables each week to reap these health benefits.
Legumes such as chickpeas, lentils and black beans may contain starch, but they also contain protein, magnesium and high levels of soluble fibre. This means they digest more slowly than simple carbohydrates, providing your body with a sustained supply of energy as opposed to a quick rush. The high fiber content found in beans is linked to a lower risk of obesity, high cholesterol and high blood pressure. Canned beans are affordable and convenient, but be sure to check the label for added sugars before buying.
Olive oil has long been an essential part of a traditional Mediterranean diet, which is rich in vegetables, whole grains and healthy fats, and low in red meat and refined carbohydrates. Eating this type of diet, including olive oil, can have unique benefits for diabetics. A 2015 study found that extra virgin olive oil helped lower blood sugar levels and cholesterol more than other types of fat.
Low in carbohydrates but high in protein and healthy fats, walnuts are a great choice for diabetics looking for something to eat. They help regulate blood sugar and help you feel full, which can help with weight loss. There are many studies linking walnuts to better health benefits, including a lower risk of type 2 diabetes, and a slower blood sugar response. Be sure to eat walnuts in moderation as they are high in calories.
High in carbohydrates, but also rich in soluble fiber, oats can be a good alternative to high-sugar cereals for people with type 2 diabetes. But be careful; The more processed oats are, the faster they digest and raise your blood glucose levels. Stick to old-fashioned or steel-cut oats (as opposed to instant oats) and eat with protein or healthy fats.
When it comes to protein and healthy fats, eggs are packed with both, especially the yolk. Eggs are an excellent addition to a healthy diabetes diet, linked to improved insulin sensitivity and reduced fasting blood sugar in adults with prediabetes or type 2 diabetes. They also help you feel fuller, which makes it easier to maintain a healthy body weight. Although early research suggested that the high cholesterol content in eggs could be bad for the heart, recent studies have found that regularly eating eggs as part of a healthy diet can reduce risk factors for heart disease.
Chia seeds are a good source of fiber and antioxidants (noticing a trend?) and they also contain high levels of omega 3 fatty acids. These nutrient-packed seeds can reduce the risk of type 2 diabetes and diabetes complications. Like the other high-fiber foods on this list, chia seeds help slow digestion, reduce insulin resistance, and prevent high blood sugar. Chia seeds are easy to sprinkle into oatmeal, yogurt, smoothies and baked goods for a nutritional boost.
Packed with protein and probiotics, plain, unsweetened yogurt is one of the best dairy products diabetics can eat. A 2017 study found that people who ate probiotic yogurt daily had lower blood glucose levels and blood pressure than those who didn’t. While you’ll find a wide variety of yogurts at the grocery store these days, be sure to watch out for added sugars, which are especially found in low-fat yogurts. Greek yogurt is a particularly good choice because it contains fewer carbohydrates and more protein than traditional yogurt.
Seafood is an excellent source of protein, antioxidants, vitamins and minerals. Like other high-protein foods on this list, seafood helps you feel full and slows down digestion. Fatty fish rich in omega-3s can be especially healthy for people with diabetes. It has been shown to help overweight adults improve post-meal blood sugar levels more than people who eat other types of fish. Salmon, mackerel, sardines and albacore tuna are some options to choose from.
Garlic is used as a way to enhance the flavor of many dishes, but it also has health benefits for people with and without diabetes. Compounds found in garlic give it a strong antibacterial and antifungal property, and it has been linked to cancer prevention, lower blood pressure and improved blood sugar management. Keep in mind that it can be quite potent and when consumed raw or in large quantities can cause side effects such as heartburn and nausea.
Exercise helps increase our body’s sensitivity to insulin, which lowers blood sugar. According to the American Diabetes Association, physical activity can lower blood sugar for up to 24 hours after your workout. Monitor your blood sugar levels to see how your body responds to exercise.
Water helps to flush all kinds of toxins from our system, and it can also remove excess glucose. A study found that not drinking enough water puts people at risk of high blood sugar levels.
Carrying excess weight is associated with insulin resistance and an increased risk of developing diabetes. If you’re reading this, you’re already researching how to eat healthy, which is a huge factor in weight loss, so good for you! Keep in mind that losing even a modest amount of weight can have huge benefits in blood sugar management.
Unstable blood sugar levels can wreak havoc on your sleep cycle and cause insomnia and frequent urination at night. This can again lead to fatigue the next day, which increases insulin resistance and makes it more difficult to stick to a healthy diet and lose weight.
Consumption of extra virgin olive oil has been associated with improvements in postprandial blood glucose and LDL cholesterol in healthy subjects, nutrition and diabetes.
Egg consumption may improve factors associated with glycemic control and insulin sensitivity in adults with pre- and type II diabetes, National Library of Medicine
Effect of egg consumption on cardiovascular risk factors and risk for the development of diabetes in individuals with type 2 diabetes: a systematic review of randomized nutritional intervention studies, National Library of Medicine
Effect of probiotic yogurt on blood glucose and cardiovascular biomarkers in patients with type II diabetes: a randomized controlled trial, Journal of Evidence Based Care.
High intake of fatty fish, but not lean fish, improves postprandial glucose regulation and increases leukocyte membrane n-3 PUFA content in healthy overweight adults: a randomized trial, National Library of Medicine
The information provided on the Aeroflo Diabetes Blog is not intended as a substitute for medical advice or care. Aeroflo Diabetes recommends consulting a doctor if you experience any medical problems or concerns. Clinically Reviewed by Grant Tinsley, Ph.D., CSCS, *D, CISSN, Nutrition – By Jillian Kubala, MS, RD on August 10, 2020
People with prediabetes, diabetes or other conditions that affect blood sugar should eat healthy foods to help maintain balanced blood sugar levels. Many foods can help lower your blood sugar, but some may be more effective than others.
Although factors such as body weight, activity, stress and genetics also play a role in blood sugar maintenance, following a healthy diet is important for blood sugar control (
While some foods, including those high in added sugar and refined carbohydrates, can contribute to blood sugar fluctuations, others can optimize blood sugar control while promoting overall health (
This plant chemical is produced when broccoli contains glucosinolate compounds called glucoraphanin and
Lower blood sugar fast, how to lower my blood sugar fast, how to lower sugar levels fast at home, how to lower blood sugar at home, how to naturally lower blood sugar fast, how to lower your blood sugar fast at home, how to lower ur blood sugar fast, how to lower your blood sugar fast, how to lower blood sugar fast, how to lower sugar fast, home remedy to lower blood sugar fast, how to lower high blood sugar fast