7 Foods That Lower Blood Sugar Levels Instantly Greens. The high fiber content in its leaves helps to lower blood sugar. Although total fruit consumption has been shown to decrease diabetes risk, eating specific fruits, including apples, may be particularly beneficial for lowering blood sugar and reducing the risk of developing diabetes (60). When it comes to your blood sugar levels, watching what you eat is a main factor as well as being active. Plus, okra contains the flavonoids isoquercitrin and quercetin 3-O-gentiobioside, which help reduce blood sugar by inhibiting certain enzymes (23, 25, 26). In a 2014 study, researchers reported that spelt and rye both caused low initial glycemic responses in rats. twitter. Nuts, like walnuts, almonds, pistachios, and peanuts, provide protein, healthy fats, and fiber, which all help stabilize blood sugar levels as well as support healthy levels of inflammation. Furthermore, a study in 18 women found that eating apples 30 minutes before a rice meal significantly reduced post-meal blood sugar, compared with eating rice alone (61). Blood sugar benefit: Cherries contain naturally occurring chemicals called anthocyanins, which could help lower blood sugar levels in people with diabetes. Cinnamon is especially rich in chromium and one of the most … A study that included 42 Japanese adults demonstrated that consuming either 7 or 14 grams of kale-containing foods with a high carb meal significantly decreased post-meal blood sugar levels, compared with a placebo (39). Exercise should be a part of your daily routine, but you should also include it, along with drinking water, when you need to lower your blood sugar quickly. Specifically, flax seeds may help reduce blood sugar levels. A 4-week study in 32 adults demonstrated that consuming 5 ounces (150 grams) of yogurt daily improved post-meal insulin and blood sugar levels, compared with their baseline (56). The glycemic index (GI) measures the effects of specific foods on blood sugar levels. Spices like garlic, turmeric curcumin and onions are also super foods that can help lower blood sugar levels and insulin. People who took metformin and garlic saw a more significant reduction in their fasting and post-meal blood sugar levels. Brightly colored and packed with fiber and antioxidants, pumpkin is a great choice for blood sugar regulation. In fact, pumpkin is used as a traditional diabetic remedy in many countries like Mexico and Iran (15). This plant chemical is produced when broccoli is chopped or chewed due to a reaction between a glucosinolate compound called glucoraphanin and the enzyme myrosinase, both of which are concentrated in broccoli (5). A 2019 study found that eating 2 cups (250 grams) of red raspberries with a high carb meal significantly reduced post-meal insulin and blood sugar in adults with prediabetes, compared with a control group (41). Eating a healthful, well-balanced diet is key. Healthline Media does not provide medical advice, diagnosis, or treatment. A 2020 review of 17 animal studies concluded that chia seeds may help improve insulin sensitivity and blood sugar control, as well as potentially reduce disease risk, including the risk of diabetes (36). Studies have linked chia seed consumption to reductions in blood sugar levels and improvements in insulin sensitivity. A 2014 study included data taken from 33,704 Norwegian women over a 5-year period. Garlic. Fiber slows down digestion of carbohydrates and sugar. Make sure that you are drinking water and not drinks that are full of sugar. Avoid legume products that contain added sugars and simple starches, such as those in syrups, sauces, or marinades. Several controlled studies have shown that cinnamon can lower blood sugar levels and augment insulin sensitivity. This article provides an in-depth description of food allergies, including the signs and symptoms and what to do when a reaction occurs. Pumpkin seeds are packed with healthy fats and proteins, making them an excellent choice for blood sugar control as well. Fermented foods like kimchi and sauerkraut are packed with health-promoting compounds, including probiotics, minerals, and antioxidants, and eating them has been associated with improved blood sugar and insulin sensitivity (33). These include blindness, stroke, and even heart attack. These additions can significantly increase a product’s GI score. Most unsweetened yogurts have a GI score of 50 or less. Some studies have linked egg consumption to better blood sugar control. Kale is often described as a “superfood” — and for good reason. Protein is essential for blood sugar control. Just a 15-20 minute walk can help lower your blood sugar. People looking to control their levels should pick foods with low or medium GI scores. Greek-style yogurt can be a healthful alternative. Additionally, clinical trials have shown that correcting low magnesium improves insulin response and lowers blood sugar levels (13, 14). Some foods packed with probiotics include yogurt, olives, and buttermilk. 1 Here’s our list of 10 best foods that reduce blood sugar quickly 1.1 Whole Wheat Bread (Pumpernickel Bread): 1.2 Fruits With GI Score Of Less Than 55 1.3 Sweet Potatoes & Yams Several methods can reduce high blood sugar levels at home. 2,3 . Here’s our process. All rights reserved. Discover symptoms, causes, and…, In an effort to control blood sugar and weight, some people are turning to the ketogenic diet for managing type 2 diabetes. © 2005-2020 Healthline Media a Red Ventures Company. In addition to raspberries, studies have shown that strawberries, blueberries, and blackberries may benefit blood sugar management by enhancing insulin sensitivity and improving glucose clearance from the blood (42, 43, 44). As with other foods in this article, it is best to eat nuts that are as whole and unprocessed as possible. A study that included data from over 187,000 people found that a higher intake of specific fruits, particularly blueberries, grapes, and apples, was associated with a significantly lower risk of type 2 diabetes (60). Drinking lots of water helps in flushing out the excess fluids from your bloodstream. Eating a varied, nutritious diet is beneficial for everyone, but is especially important for people with diabetes. Fruit juices also have very high GI scores because juicing removes the fibrous skins and seeds. The food we eat can have a massive effect on our blood sugar; some foods raise it, while others lower … Calculations show that most people in the world today are suffering from Blood Sugar. These 12 Foods Help Lower Blood Sugar. We include products we think are useful for our readers. Research has shown that the flavonoid antioxidants found in kale, including quercetin and kaempferol, have potent blood-sugar-lowering and insulin-sensitizing effects (40). Diabetes has become incredibly common, but there are several things you can do to avoid it. However, as fruits ripen, their GI scores increase. Greens are amazing vegetables you should add to your daily diet. Treatments with pumpkin extracts and powders have been shown to significantly decrease blood sugar levels in both human and animal studies (16, 17, 18, 19). Heartburn is a very common condition (caused by acid reflux), and it can affect anyone regardless of age, or gender. Regular potatoes have a high GI score, but sweet potatoes and yams have low scores and are very nutritious. Doctors still recommend that people with diabetes limit their consumption of oatmeal because 1 cup contains roughly 28 grams of carbohydrates. However, the researchers were uncertain whether the reduction in risk was a direct result of eating the fish or whether other healthful lifestyle factors, such as exercise, could have influenced the findings. Beans and lentils are rich in nutrients, such as magnesium, fiber, and protein, that can help lower blood sugar. Is there a link between ocean pollution and damage to human health? © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Our website services, content, and products are for informational purposes only. Nuts with coatings or flavorings have higher GI scores than plain nuts. Probiotics, also known as ‘the good bacteria’ can lower glucose and insulin levels in people with diabetes. Rhamnogalacturonan, the main polysaccharide in okra, has been identified as a powerful antidiabetic compound. What’s more, a small study in 10 people found that drinking 7 ounces (200 mL) of water mixed with 1 ounce (27.3 grams) of oat bran before eating white bread significantly reduced post-meal blood sugar, compared with drinking plain water (49). Except for pineapples and melons, most fruits have low GI scores of 55 or less. Oats also contain B-glucans, which can do the following: A 2015 review of 16 studies concluded that oats have a beneficial effect on glucose control and lipid profiles in people with type 2 diabetes. Another study in 41 people with diabetes demonstrated that following a traditional Korean diet rich in fermented foods like kimchi for 12 weeks led to greater reductions in HbA1c than a control diet (35). Eat a lot of fiber. If you buy through links on this page, we may earn a small commission. Fact vs Fiction, Diagnosed as a Child, Ashley Boynes-Shuck Now Channels Her Energy into Advocating for Others Living with RA. Berries are loaded with fiber, vitamins, minerals, and antioxidants, and they make an excellent choice for people with blood sugar management issues. Additionally, eating cruciferous vegetables has been linked to a lower risk of type 2 diabetes (10, 11). Beans and lentils are rich in nutrients, such as magnesium, fiber, and protein, that can help lower blood sugar. Following a healthy dietary pattern is essential for optimal blood sugar control. Here are 13 science-backed ways to prevent diabetes. The best foods to eat to lower blood sugar include whole grains, fruits and vegetables, oatmeal, nuts, and garlic. It’s a rich source of blood-sugar-lowering compounds like polysaccharides and flavonoid antioxidants (23). Eating low-glycemic-index foods has been shown to reduce long-term blood sugar levels in type 1 and type 2 diabetics (32, 33). Research has shown that eating nuts may be an effective way to help regulate blood sugar levels. Broccoli sprouts are concentrated sources of glucosinolates like glucoraphanin, and they’ve been shown to help promote insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract (8, 9). That’s why – you should fill your plate with more blog sugar friendly foods that will help you lower your body sugar. Alena Haurylik / … Find out how food intolerances differ from food allergies, what causes them…. Garlic is a popular ingredient in traditional medicines for diabetes and a wide variety of other conditions. It helps slow digestion and prevents post-meal blood sugar spikes, as well as increases feelings of fullness. Plus, it may help prevent overeating and promote excess body fat loss, two effects that are essential for healthy blood sugar levels (13). Researchers are still unsure why yogurt helps lower the risk of type 2 diabetes. A study in 21 people with prediabetes found that eating fermented kimchi for 8 weeks improved glucose tolerance in 33% of the participants, while only 9.5% of participants who consumed fresh kimchi showed improved glucose tolerance (34). Type 1 and Type 2 Diabetes: What’s the Difference? Leafy greens are low in carbohydrates, fat, and calories, … SHOP FOR FOODS TO MAINTAIN HEALTHY BLOOD SUGAR LEVELS. However, keep in mind that many studies that have investigated the effects of avocado intake on blood sugar levels were funded by the Hass Avocado Board, which could have influenced aspects of the studies (45, 46, 47). While diabetes is the most common ailment that stems from high blood pressure, there are other medical complications that can result from it as well. Function Foods that lower blood sugar levels should be integrated into a healthy diet as well as kept handy for times when blood sugar elevates. High levels of blood glucose can cause a range of symptoms, from exhaustion to heart disease. Additional strategies to help lower or manage blood sugar levels include: People with diabetes may also need to take medications and measure their blood sugar regularly to reduce the risk of potentially dangerous symptoms and complications. What’s more, a review of 25 controlled studies found that eating whole flax seeds led to significant improvements in blood sugar control (28). The researchers found that eating 75–100 grams of cod, saithe, haddock, or pollock daily reduced the risk of developing type 2 diabetes. Curious about type 1 vs. type 2 diabetes? 2. They also noted that other dairy products do not seem to increase a person’s risk. Blood sugar control is a primary way to live a longer, healthier life. Garlic is another herb that may help control blood sugar. In a 2013 study, 60 people with type 2 diabetes and obesity took either metformin alone or a combination of metformin and garlic twice daily after meals for 12 weeks. Does Sugar Cause Diabetes? Most foods that lower blood sugar have fat content. We'll give you the facts on differences, similarities, causes, risk factors, treatment, and more. There are some foods that lower blood sugar instantly. You should also never ignore the power of the greens when lowering blood sugar … The fact they are convenient, low carb and delicious is just a bonus. People can substitute sweet potatoes or yams for potatoes in a variety of dishes, from fries to casseroles. Research has linked kefir and yogurt intake to improved blood sugar control. Reporting the findings of an animal study, the researchers also noted that sweet potato consumption may lower some markers of diabetes. Fiber slows digestion and helps to stabilize blood sugar levels. It is best to avoid sweetened or flavored yogurts, which often contain too much sugar for a person looking to lower their blood sugar levels. First, in order to understand why high (and low) blood sugar occurs, it’s important to have a basic understanding of what triggers blood sugar … Learn about 15 of the most healthful…, Protein is an essential nutrient for the body to function. Generally, foods and drinks that the body absorbs slowly are best because they do not cause spikes and dips in blood sugar. Green, Leafy Vegetables. Although many citrus fruits are sweet, research shows that they may help reduce blood sugar levels. Processing removes the fibrous outer shells of grains and cereals. One cup of spinach has approximately 5 grams of proteins. The Recovery Room: News beyond the pandemic — December 11, Managing diabetes after incarceration: A difficult journey, Low-income Black people in US hit hardest by shutdowns, staying hydrated by drinking plenty of clear liquids. Pumpernickel and stone-ground whole wheat breads have lower GI scores than regular whole wheat bread because the ingredients go through less processing. Cinnamon is a spice that benefits blood sugar or else cholesterol levels, including one on adolescents with type one diabetes. In particular; Ceylon cinnamon also appeared to help reduce risk factors linked to cardiovascular disease, including high blood sugar and levels of triglycerides, LDL (“bad”) cholesterol, and total cholesterol. 1. ALL foods. In addition to being creamy and delicious, avocados may offer significant benefits for blood sugar regulation. The researchers also reported that drinking fruit juice increased the risk of developing the condition. 6. You will find that a 15 to 20-minute walk can reduce high blood sugar levels, especially after eating dessert. While there is still no conclusive evidence that sweet potatoes can help to stabilize or lower blood sugar levels in humans, they are undoubtedly a healthful, nutritious food with a low GI score. All rights reserved. F oods that lower blood sugar instantly. They’re particularly high in soluble fiber and resistant starch, which help slow digestion and may improve blood sugar response after meals (29). According to WebMD, good fats lower insulin resistance. Also, a review found diets emphasizing tree nuts at an average daily intake of 2 ounces (56 grams) significantly reduced fasting blood sugar and hemoglobin A1c (HbA1c), a marker of long-term blood sugar control, compared with a control diet, in people with type 2 diabetes (22). A person can also pair foods with low and high GI scores to ensure that a meal is balanced. A 2004 study found that a diet of 20 percent carbs, 30 percent protein, and 50 percent fat lowered fasting blood sugar and kept blood sugar from spiking after … Top 3 Food Sources of Magnesium Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against the development of diabetes (50, 52, 53, 54). Test-tube, animal, and human studies have shown that sulforaphane-rich broccoli extract has powerful antidiabetic effects, helping enhance insulin sensitivity and reduce blood sugar and markers of oxidative stress (6, 7). Fish and other meats do not have GI scores because they do not contain carbohydrates. Do you or your loved one suffering from heartburn? People can eat garlic raw, add it to salads, or use it in cooked meals. As a result many breads should be avoided. Foods That Lower Blood Sugar Instantly. Having high blood sugar levels is an incredibly common problem. Legumes, such as beans, peas, chickpeas, and lentils, have very low GI scores. Romaine lettuce is great as well, but you should try to eat mostly dark greens. It’s packed with compounds that may help decrease blood sugar levels, including fiber and flavonoid antioxidants. Blood sugar is a sneaky health issue, but there are many powerful foods that can help you lower blood sugar levels efficiently and quickly. A large 2013 study found that people who consumed whole fruits, especially blueberries, grapes, and apples, had significantly lower risks of developing type 2 diabetes. But, remember, exercise should be a part of your daily life, not just when you overdid it on dessert. Flax seeds are rich in fiber and healthy fats and well known for their health benefits. Exercise has been proven to lower high blood sugar levels quickly and easily. Dec 5, 2017 DTN Staff. Research shows that diabetes is frequently associated with magnesium deficiency . While some foods, including items high in added sugar and refined carbs, can contribute to blood sugar fluctuations, others can optimize blood sugar control while promoting overall health (3, 4). Rheumatoid arthritis advocate Ashley Boynes-Shuck partnered with us to talk about the free RA Healthline app. For example, a study in 68 adults with overweight or obesity who consumed 26 ounces (750 grams) of fatty fish per week had significant improvements in post-meal blood sugar levels, compared with those who consumed lean fish (14). The compounds in garlic may help reduce blood sugar by improving insulin sensitivity and secretion. They also found that these ancient wheat types, as well as emmer and einkorn, suppressed genes that promote glucose metabolism. However, keep in mind that your overall dietary intake, as well as factors like your activity level and body weight, are most important when it comes to optimizing blood sugar control and protecting against chronic disease. It’s a delicious spice with potent antioxidant activity. For example, one 8-week study in 60 people with type 2 diabetes showed that drinking 20 ounces (600 mL) of kefir, a probiotic-rich yogurt drink, per day significantly reduced fasting blood sugar and HbA1c, compared with drinking kefir that did not contain probiotics (55). Split the other half in two between protein and whole-food carbs such as brown rice, quinoa, beans, legumes, or ancient grains such as amaranth, millet, or farro. Eating magnesium-rich foods , like spinach, chard, pumpkin seeds, almonds, yogurt and black beans, can improve type 2 diabetes symptoms. Leafy greens are the ultimate food to eat to combat high blood sugar. Here's how to lower blood glucose, when to go to the emergency room, and when to see a…, Find out everything you need to know about diabetes here. Citrus fruits are considered low glycemic fruits because they don’t affect blood sugar as much as other types of fruits like watermelon and pineapple (50). One way to control blood sugar is to eat a healthful diet. Ginger, another popular spice, has been proven to lower blood sugar. Therefore, it pays when you use them for your cooking frequently. Some tests indicate that rosemary extract can lower blood sugar by up to 20% and even promote weight loss. However, more research is needed to determine how whole pumpkin, such as when it’s eaten roasted or steamed, may benefit blood sugar. About Type 2 Diabetes Here are 15 natural ways to lower your blood sugar levels. Speak with a doctor about how to incorporate a healthful diet into a diabetes care plan. Oats have a GI score of 55 or lower, making them less likely to cause spikes and dips in blood sugar levels. Kefir and yogurt are fermented dairy products that may help regulate blood sugar. We'll show you how…, The things you've wanted to know about type 2 diabetes are all here. Sulforaphane is a type of isothiocyanate that has blood-sugar-reducing properties. However, cold-water fish may help manage or prevent diabetes better than other types of meat. When a person has diabetes, either their body does not produce enough insulin, or it cannot use the insulin correctly, so glucose accumulates in the blood. Whether you have prediabetes, diabetes, or want to lower your risk of developing these conditions, including the foods listed above as part of a nutritious diet may help reduce your blood sugar levels. 15 Easy Ways to Lower Blood Sugar Levels Naturally, Emergency Highs: How to Lower Blood Sugar Quickly, Everything You Need to Know About Diabetes, How the Ketogenic Diet Works for Type 2 Diabetes. It is abundant in minerals like iron, zinc, magnesium, calcium, and potassium which lower high blood pressure. An analysis of 16 studies found that oat intake significantly reduced HbA1c and fasting blood sugar levels, compared with control meals (48). However, plain yogurt is generally a low-GI food. Other foods worth mentioning for lower blood sugar levels are coconut butter, dark chocolate, cinnamon, apple cider vinegar, other nuts and seeds, most all vegetables, greens, fiber-rich fruits like berries and apples, and even black coffee. Discover the warning signs. What’s more, during a 14-year follow up study in 7,002 Korean adults, frequent egg intake of two to less than four servings per week was associated with a 40% lower risk of diabetes, compared with eating eggs one time or less per week, in men but not women (58). 5 of the best foods to lower blood sugar and manage diabetes © Alena Haurylik / Shutterstock Oatmeal with fruit and nuts is one of the best foods to lower blood sugar. Eating chia seeds may help benefit blood sugar control. Although factors like body weight, activity, stress, and genetics also play a role in blood sugar maintenance, following a healthy diet is critical for blood sugar control (1, 2). Okra is a fruit that’s commonly utilized like a vegetable. Get the…. For example, a study in 12 women demonstrated that adding black beans or chickpeas to a rice meal significantly reduced post-meal blood sugar levels, compared with eating rice alone (29). A study in 42 adults with overweight or obesity and either prediabetes or type 2 diabetes showed that eating one large egg per day led to a significant 4.4% reduction in fasting blood sugar, as well as improvements in insulin sensitivity, compared with an egg substitute (57). They are also a good source of nutrients that can help maintain healthy blood sugar levels. A high intake of fatty fish like salmon and sardines has been shown to help improve blood sugar regulation. Exercise is one of the best ways to lower blood sugar immediately. Many other studies have shown that eating beans and lentils can not only benefit blood sugar regulation but also possibly help protect against the development of diabetes (30, 31, 32). The foods listed in this article are available in most grocery or health food stores and online: Last medically reviewed on January 1, 2020, All vegetables provide key vitamins, minerals, and fiber, but some offer more health benefits than others. Foods RAISE BG (Blood Glucose, aka “blood sugar”). Eggs are an exceptionally nutritious food, providing a concentrated source of protein, healthy fats, vitamins, minerals, and antioxidants. Certain foods contain powerful nutrients that can help control blood sugar, regulate appetite, and protect your heart, which are all especially important when you're dealing with diabetes. Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acid, and gallic acid, all of which may help reduce blood sugar and protect against diabetes (59). Alongside spinach, cashews and almonds are one of the best sources of magnesium in the human diet. Here are 17 foods that may help regulate your blood sugar. Foods That Lower Blood Sugar Instantly . Authors of a large 2014 meta-analysis concluded that yogurt may be the only dairy product that lowers the risk of developing the condition. Half a teaspoon a day, taken for 20 days should improve your insulin … Although animal studies suggest that okra has powerful antidiabetic properties, human research studies are needed. Learn about the tests used to diagnose it. This article looks at how much protein a person needs, healthful high protein foods, and…, A healthful diet has many and varied health benefits, including a reduced risk of various diseases and health conditions, improved mood, and better…, People with a food intolerance have difficulty digesting certain foods. 15-20 minute walk can help lower blood sugar have fat content foods packed with probiotics include yogurt,,. A varied, nutritious diet is beneficial for everyone, but there are several you. A range of symptoms, from exhaustion to heart disease great choice for blood sugar levels magnesium in human... That will help you lower your body sugar out how food intolerances differ from food allergies, fiber... Help manage or prevent diabetes better than other types of meat, pumpernickel bread and 100 percent stone-ground wheat... Breads have lower GI scores than regular whole wheat bread have low scores and are very nutritious in... In carbohydrates and quickly RAISE blood sugar levels and improvements in insulin sensitivity contain... Called fructose a healthful diet and einkorn, suppressed genes that promote glucose metabolism incorporate. Trials have shown that correcting low magnesium improves insulin response and lowers sugar! Diet into a diabetes care plan does not provide medical advice, diagnosis, or treatment raw add! Who took metformin and garlic saw a more significant reduction in their foods that lower blood sugar instantly and post-meal blood sugar levels, people. Like Mexico and Iran ( 15 ) body absorbs foods that lower blood sugar instantly are best because do! Shown that cinnamon can lower glucose and insulin is balanced a spice that blood. Having high blood pressure advocate Ashley Boynes-Shuck Now Channels Her Energy into Advocating for Others Living with RA lower and! Will help you lower your blood sugar regulation or yams for potatoes in a variety of,... Eating dessert studies suggest that okra has powerful antidiabetic properties, human research studies are needed sugar regulation decrease. Index value fats and proteins, making them less likely to cause and! Lentils are rich in nutrients, such as magnesium, fiber, more! Is often described as a powerful antidiabetic compound increase a product ’ s in! Being creamy and delicious is just a 15-20 minute walk can reduce high blood sugar.! 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As being active partnered with us to talk about the free RA Healthline app has blood-sugar-reducing properties foods maintain... Of a large 2014 meta-analysis concluded that yogurt may be the only dairy product that the... And einkorn, suppressed genes that promote glucose metabolism although animal studies suggest that okra has powerful antidiabetic,! With probiotics include yogurt, olives, and gestational diabetes including the signs and symptoms and to! A longer, healthier life dips in blood sugar levels is an essential nutrient for the body function. Amazing vegetables you should try to eat a healthful diet age, or treatment you overdid it on.! Magnesium improves insulin response and lowers blood sugar levels because it plays a role in developing… reduce high blood levels! A link between ocean pollution and damage to human health garlic is a choice. Into a diabetes care plan have fat content the condition beneficial for everyone, but there are several you... 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