Top 7 Foods for Managing High Blood Sugar

  • 5 min read

Managing high blood sugar can be challenging, especially when you’re also trying to maintain a healthy diet. It’s not uncommon for people with diabetes to experience highs and lows in their blood sugar readings, which can make it difficult to find the right balance. High blood sugar may not have been an issue before you were diagnosed with diabetes, but now that you know about it, managing the condition becomes even more important. To help you manage your elevated blood sugar levels and lead a healthy lifestyle, we’ve listed some of the top foods for managing high blood sugar in this blog post.

Oatmeal

Oatmeal is a great food for managing high blood sugar because it is rich in soluble fiber, which can help lower your blood sugar levels by slowing down digestion. In fact, a study published in Nutrition Research found that eating oats can help lower fasting blood sugar levels by about 14% in people with type 2 diabetes. Another bonus of oatmeal is that it’s packed with nutrients. It’s rich in vitamins A and E, which help improve your eyesight and keep your skin looking healthy. It’s also a great source of minerals like zinc, selenium, and manganese which are essential for immune health.

Beans

Beans are an excellent source of fiber, which can help lower your blood sugar levels by slowing down digestion. In fact, a study published in the American Journal of Clinical Nutrition found that people who ate more fiber lowered their blood sugar levels by about 5% over a period of four weeks. Eating beans also provides you with a broad range of nutrients and health benefits, such as lowering your cholesterol, providing energy, and promoting digestive health. If you’re looking to add more beans to your diet, try adding black beans, navy beans, or pinto beans to your salads and soups. You can also incorporate beans into your sandwiches by adding them to your favorite bread or wrap.

Dark Leafy Greens

Dark leafy greens like kale, collard greens, and spinach are rich in fiber, which can help lower your blood sugar levels by slowing down digestion. In fact, a study published in the Journal of the American Dietetic Association found that eating fiber-rich foods can lower blood sugar levels by 6% over a period of 30 minutes. Dark leafy greens are also loaded with other nutrients like vitamin A, C, and K, which help support your immune health. They’re also a great source of minerals like iron and calcium, which help regulate your blood pressure and strengthen your bones. While eating greens can help lower your blood sugar, you should note that they aren’t as effective as fiber-rich foods at lowering blood sugar levels.

Nuts and Seeds

Nuts and seeds are a great source of fiber and protein, which can help lower your blood sugar levels by slowing down digestion. A study published in the Journal of the American Dietetic Association found that people who ate a diet rich in nuts and seeds lowered their blood sugar levels by about 12%. If you’re trying to add more nuts and seeds to your diet, try adding them to your breakfast by topping your oatmeal, pancakes, or yogurt with nuts or seeds, or adding them to your sandwiches or wraps. You can also incorporate them into your desserts by making some baked goods or cookies with nuts or seeds.

Lean Proteins

Lean proteins like eggs, fish, and chicken are rich in amino acids, which can help lower your blood sugar levels by slowing down digestion and providing your body with energy. In fact, a study published in Diabetes Care found that eating protein-rich foods can lower blood sugar levels by about 20%. Amino acids are also essential for repairing and building muscle, which is great for people with diabetes as higher blood sugar levels can often lead to insulin resistance, which can cause muscle loss. If you’re trying to incorporate more lean proteins into your diet, try adding them to your soups and stews, or eating them in the form of a sandwich. You can also make a protein shake and drink it for a quick and easy snack.

Berries

Berries are an excellent source of fiber and antioxidants, which can help lower your blood sugar levels by slowing down digestion. In fact, a study published in the Journal of Agricultural and Food Chemistry found that berries have the highest amount of antioxidants of any fruit or vegetable. If you’re trying to incorporate more berries into your diet, you can add them to your yogurt, oatmeal, or pancakes, or you can make a smoothie with berries as the main ingredients. You can also make baked goods like muffins or cookies with berries as the main ingredients.

Walnuts

Walnuts are an excellent source of fiber, protein, and antioxidants, which can help lower your blood sugar levels by slowing down digestion. In fact, a study published in the Journal of the American Diabetes Association found that people who ate walnuts lowered their blood sugar levels by about 12%. With their high amount of fiber and protein, walnuts are also a great choice for people who are looking to maintain muscle mass. If you’re looking to add more walnuts to your diet, try adding them to your salads, yogurt, or oatmeal. You can also make a granola bar with walnuts as the main ingredient, or bake some cookies with walnuts as the main ingredients.

Conclusion

To help you manage your blood sugar levels, it’s important to incorporate some of these foods into your diet. You should note, however, that there are many other factors that can affect your blood sugar levels, such as your exercise routine and medication. That’s why it’s important to discuss your diet with your doctor to learn which foods are best for you.

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