High blood sugar, or hyperglycemia, affects millions. The CDC estimates over 34 million American adults have diabetes. Hyperglycemia can lead to serious long-term health issues like cardiovascular disease, nerve damage, gum infections, and eye problems. It can also damage blood vessels, increasing the risk of heart disease, stroke, and kidney disease. Given that 1 in 3 adults have pre-diabetes, lowering glucose levels is beneficial for weight loss, blood pressure reduction, and overall health improvement. Rethinking eating habits can make a significant difference.
Here are five food categories that can help lower blood sugar:
Berries: Nature’s Sweet Solution
Berries are packed with fiber and antioxidants, which are known to lower blood sugar and reduce inflammation. Blueberries are a great choice.
One study found that strawberries reduced diabetes complications such as kidney disease and nerve damage. Another study in Obesity showed that as raspberry consumption increased, insulin resistance decreased. Combining berries with or following starch-heavy meals can also help lower blood sugar levels.
Nuts: A Crunchy, Healthy Snack
Snack on almonds, cashews, or pistachios to help manage blood sugar.
A study of pregnant women at risk for gestational diabetes showed that those who ate pistachios had lower blood sugar compared to those who consumed whole wheat bread. Even if you’re not pregnant, consuming a quarter-cup of nuts per day can help decrease BMI and reduce diabetes risks.
Leafy Greens: Nutrient-Rich and Low-Calorie
Leafy greens such as spinach are low in calories and rich in magnesium, which is beneficial for lowering the risk of Type 2 diabetes.
Dark leafy greens like collards and kale provide vitamins A, C, and E, as well as calcium and iron. Greens are also a good source of potassium, which helps relax blood vessels and lower blood pressure. The fiber content in vegetables can also improve glucose levels.
Non-Starchy Vegetables: A Plate-Filling Powerhouse
The American Diabetes Association recommends filling half your plate with non-starchy vegetables at meals.
Good choices include asparagus, broccoli, green beans, squash, and mushrooms. If buying frozen or canned vegetables, choose the “no salt added” version or rinse off any sodium before consumption.
Whole Grains: A Heart-Healthy Choice
Oats and other whole grains are packed with folate, chromium, B vitamins, and magnesium.
These foods are high in soluble fiber and lower in sugar than other carbohydrates, making them a good choice for lowering cholesterol. Try steel-cut or rolled oats instead of sugary cereals. Simple carbohydrates can contribute to diabetes, heart disease, and obesity.
Conclusion: Simple Dietary Changes for Better Blood Sugar Control
Managing blood sugar levels effectively can be achieved through simple dietary changes. Incorporating berries, nuts, leafy greens, non-starchy vegetables, and whole grains into your diet can help lower blood sugar and improve overall health. Consult with a healthcare professional or registered dietitian for personalized advice and guidance on managing your blood sugar levels effectively.
