Globally, about 422 million people are living with Diabetes, and half of this number is currently pre-diabetic. Dealing with high blood sugar levels and insulin resistance has been more common than ever before. The sedentary lifestyle and excessive consumption of processed food have made the condition more critical. However, as long as people are alert about the food they should eat, the problem won’t stay very prevalent. Our everyday food plays a crucial role in effectively lowering the blood sugar levels. Join us to find out “Foods to Lower Blood Sugar Immediately.”
Top 14 Foods to Lower Blood Sugar Levels Instantly
These food items aren’t just magical for people with insulin resistance but have many more benefits. Here’s an overview:
1. Cinnamon
Cinnamon is known to improve insulin sensitivity, thus aiding in quick and efficient blood sugar control immediately. Besides that, Cinnamon also possesses antioxidant and anti-inflammatory properties, making it a magical formula for overall health and well-being.
For adding Cinnamon to your diet, mix it with smoothies or sprinkle it over oatmeal, yogurt, or salads.
2. Avacado
Being rich in monosaturated fats, Avocado helps stabilize blood sugar levels. This super fruit contains fiber, healthy fat, and other essential nutrients.
To add Avocado to your diet, prepare a sandwich spread or mix it into your salad bowls.
3. Broccoli
Broccoli is rich in Sulphoraphane, a chemical known for its blood sugar-reducing properties. Its potent anti-diabetic effects in human studies and several test tube and animal researches.
To add broccoli to your diet, stream or stir fry the vegetable; refrain from overcooking it.
4. Chia Seeds
Being rich in fiber, chia seeds slow down the digestion and absorption of carbohydrates, thus helping to lower blood sugar levels instantly. Besides that, it is also a rich source of antioxidants and omega-3 fatty acids.
For adding Chia Seeds into your diet, either mix them with your yogurt or add them to your smoothies. However, ensure the seeds are swollen and not raw before consuming them.
5. Blueberries and Strawberries
Both Blueberries and Strawberries are low in sugar and rich in fiber, and consuming them regularly can improve blood sugar regulation. Red raspberries are beneficial in reducing blood sugar levels and postmeal insulin in adults.
For adding berries to your diet, either consume them as raw fruits or mix them in your cereals, yogurt, or smoothies.
6. Tumeric
With its active compound ‘Curcumin,’ Tumeric is known for decreasing blood sugar levels and other diabetes-related complications. Tumeric is also known for its antioxidant and anti-cancerous properties.
To add Tumeric to your diet, prepare golden milk, mix the spice with your curries, or drink turmeric tea every morning.
7. Okra
Known for its compounds like polysaccharides and flavonoid antioxidants, Okra can be a superfood for lowering blood sugar levels. Rhamnoglacturanon is the main polysaccharide in Okra, a potent antidiabetic combination.
To add okra to your diet, consume it as a vegetable dish or make okra fries in the air fryer.
8. Almonds and Walnuts
Almonds and Walnuts are rich in protein, fiber, and healthy fats and thus suitable for people with diabetes or pre-diabetic conditions. Consuming them regularly may help regulate blood sugar, including pre and post-meal spikes.
To add nuts into your diet, either consume them raw as a post-workout or evening snack or mix them with oatmeal in your breakfast bowl.
9. Salmon
Salmon (and similar seafood) can help regulate blood sugar by being a rich source of animal protein, vitamins, minerals, omega-3 fatty acids, and antioxidants. The protein in Salmon aids in slower digestion, thus preventing post-meal blood sugar spikes and promoting insulin sensitivity.
For adding Salmon into your diet, grill or bake it as a main dish.
10. Garlic
Garlic is truly a superfood; consuming it raw every morning on an empty stomach can help lower blood sugar levels. Not only that, but it also reduces diabetes-related inflammation in the body, regulates blood pressure, and prevents cardiovascular diseases.
To add garlic to your diet, consume it whole and raw with warm water in the morning or add it to your cooked meals.
11. Kale and Spinach
All leafy greens, particularly Kale and Spinach, are essential to a diabetic diet. Both these green vegetables are high in fiber and low in carbohydrates, thus supporting blood sugar control. Not only that, but they can even protect you from pre-diabetic conditions.
To add leafy greens to your diet, either saute them as a side dish or add them to your salads and smoothies.
12. Eggs
Eggs are a rich source of protein, healthy fats, vitamins, and minerals, which contribute to improving insulin sensitivity and may lower blood sugar levels.
For adding eggs into your diet, either have them boiled during breakfast or enjoy a sunny-side up or vegetable omelet with your lunch.
13. Greek Yoghurt
Unsweetened Greek Yoghurt can be a rich source of probiotics and protein, whereas a low source of carbohydrates aids in blood sugar management. Greek Yogurt modifies the gut bacteria and thus promotes blood sugar management.
For adding unsweetened Greek yogurt into your diet, enjoy it plain, add berries and nuts, or use it as your smoothie base.
14. Quinoa
Quinoa is an excellent replacement for rice for diabetic and pre-diabetic individuals. It contains dietary fiber that promotes slower absorption of sugar into the bloodstream, preventing spikes.
For adding Quinoa into your diet, prepare it with lentils and vegetables or use it as a base for your salads.
Other Ways to Lower Blood Sugar Levels
- Engage in brisk walking, jogging, yoga, and other moderate-intensity exercises.
- Drink plenty of water throughout the day to flush out sugar through urine.
- Indulge in deep breathing exercises and meditation to deal with chronic stress and its impact on blood sugar levels.
- Increase your fiber intake.
- Include 1 to 2 cups of green tea into your routine.
Conclusion
Overall, these were the 14 food items that every diabetic and pre-diabetic should incorporate into their diet. Although no food item can immediately lower blood sugar levels, it plays a crucial role in a transformative step towards better health.
Individuals can proactively manage their sugar spikes and insulin resistance by embracing a balanced and diverse dietary approach. Also, for personalized health advice, always consult your doctor and be mindful of how your lifestyle contributes to your overall well-being.
References
- Hu FB. Globalization of diabetes: the role of diet, lifestyle, and genes. Diabetes Care. 2011;34(6):1249–57. [PMC free article]
