High blood sugar levels can be a serious health issue, but luckily there are many powerful foods that can help you lower your blood sugar levels quickly and efficiently. Whole wheat bread, fruits, sweet potatoes, oats, nuts, legumes, garlic, fatty fish, spinach, avocado, eggs, broccoli and Greek yogurt are all excellent choices for helping to balance your blood sugar levels. Whole wheat bread is a great source of fiber and protein, two nutrients that help promote healthy blood sugar levels. Oats are also rich in soluble fiber and can be used in many recipes as a grain option with more fiber and protein than traditional flours.
Beans are high in fiber and protein and offer a good amount of soluble fiber and resistant starch. Both types of carbohydrates take longer to digest and help promote more stable blood sugar levels. Fatty fish such as salmon and eggs are rich in vitamins, minerals and antioxidants and provide a source of quality protein and fat. Both proteins and fats help to dampen the body's response to blood sugar after eating and stimulate the stability of insulin.
Spinach is high in amino acids and has 5 grams of protein per cup. It is also a rich source of minerals such as calcium, magnesium and potassium which lower blood pressure levels, as well as being a good source of fiber to help lower blood sugar. Avocado is a great addition to your diet when used sparingly instead of processed fats. It can be added to smoothies for a creamy texture, salads, tortillas or instead of mayonnaise or cheese.
Eggs have had a bad reputation for years but they can be an incredibly valuable part of a balanced diet. They provide meatless protein, healthy fats and vitamins such as vitamin B12 and vitamin D. Broccoli is another excellent choice for lowering blood sugar levels. It can be eaten raw or cooked in any way you like - roasted, steamed with spices or added to salads or stir fries.
Greek yogurt is an excellent source of protein, calcium, magnesium and potassium. Buy organic and non-GMO products whenever possible for the best quality.Chia seeds are also beneficial for weight loss which can help improve your blood sugar level. In one study people with diabetes who added approximately one ounce of chia seeds per 1000 calories a day to a calorie-controlled diet for six months lost four pounds and cut an inch and a half off their waistlines.Beans are also low-glycemic foods which means that carbohydrates are released gradually so they're less likely to cause blood sugar spikes. Eating one cup of beans daily for three months as part of a diet with a low glycemic index reduced HbA1c by half a percentage point.When you have prediabetes or diabetes it's important to follow a healthy eating plan for diabetes to control your blood sugar level.
These 10 food selections can help you keep your numbers under control.