Eating foods that lower blood sugar levels is essential for people with diabetes who want to control their blood glucose levels, manage their insulin, and maintain a healthy diet naturally. These healthy eating habits help diabetics manage their condition effectively.
The Importance Of Magnesium In Controlling Blood Sugar
One way to control blood sugar is to eat foods that contain significant amounts of magnesium, which supports a healthy diet and overall health. Magnesium is a mineral that has been shown to lower blood sugar levels and reduce the risk of diabetes. So it makes sense that one category of foods that lower blood sugar levels would be those that contain significant amounts of magnesium. So what are these nutritious foods that help control blood sugar?
| One of these food groups are green vegetables like spinach, turnip greens, green beans, and avocado. These healthy green vegetables do more than regulate blood sugar; they help maintain overall health and provide essential fiber. They also have tons of other nutrients that are good for nourishing the cells of the body, supporting a balanced diet for people managing diabetes. |
In addition to being rich in magnesium, green vegetables like kale and spinach also contain flavonoid antioxidants, including compounds such as quercetin, which enhance insulin sensitivity and help maintain stable blood sugar levels. These fiber-rich and nutrient-dense vegetables support a healthy diet for people with diabetes. Kale, in particular, has been shown to effectively reduce blood sugar when consumed with high-carb meals. Including these leafy greens in meals not only lowers blood sugar but also promotes overall health and helps control weight.
Here is a list of other healthy foods that contain magnesium in amounts necessary to lower blood sugar and support a balanced diet:
- Soybeans
- Nuts such as peanuts (and peanut butter), cashews, almonds, and seeds
- Oatmeal – instant and regular
- Wheat bran
- Fish such as halibut
- Beans such as lentils, pinto beans, black-eyed peas
- Fruits such as bananas, raisins
- Dairy products like yogurt, whole milk
Fibrous foods in general, like oats and lentils, are particularly effective because they slow the digestion process, preventing rapid blood sugar spikes and helping to control glucose levels. Recent studies have noted that consuming oatmeal or oat bran before healthy meals often leads to a more stable blood sugar level. This makes fiber-rich foods like whole grains and legumes an excellent staple for diabetics as part of a balanced diet.
Refined grains such as white bread are notorious for raising blood sugar levels, increasing the risk of diabetes. One reason is that they are low in magnesium content. This low-magnesium diet choice contributes to poor blood sugar control, as the germ and bran (which contain the bulk of the magnesium) are removed from refined grains.
Vinegar And Blood Sugar
Can a common substance such as vinegar actually have a significant impact on blood sugar control and help manage diabetes? It seems that it can.
Aside from water, the main component of vinegar is acetic acid. Pure and concentrated acetic acid can do damage to the skin. But, when included in a healthy agent such as vinegar, it actively works to help lower blood sugar levels as part of a balanced diet.
In a 2005 study conducted at the Department of Food Technology in Sweden, 4 groups of subjects were given white bread to eat as part of their diet. As we know, white bread is one of the worst foods to eat for blood sugar control, as it can rapidly raise blood sugar levels.
Three of the groups of subjects were given varying amounts of vinegar as part of their diet. The control group was given no vinegar. The blood sugar levels for all groups were tested at 30 minute, 60 minute, and 120 minute intervals to help assess the impact on glucose control.
The higher the amount of vinegar consumed, the less effect the glucose from the white bread had on the blood sugar level. In addition, the speed of glucose entering the bloodstream was lessened as well. In effect, pending further study, vinegar seems to decrease the glycemic index of any food that it is taken with.
Additional Blood Sugar Management Strategies
Incorporate Fermented Foods
Fermented foods like kimchi and sauerkraut can be really impactful for lowering blood sugar levels and supporting a healthy diet. Rich in probiotics, these foods promote gut health, which is strongly linked to improved insulin sensitivity and overall health. Additionally, probiotics in foods like kefir can directly help stabilize and reduce blood sugar levels, aiding in diabetes control. An eight-week study showed that consuming probiotic-rich kefir daily significantly improved long-term blood sugar regulation in participants with type 2 diabetes.
Pair Carbs With Protein
An essential blood sugar management strategy is to balance carbohydrate-rich foods with high-protein options to support a healthy diet. For example, eating nuts, eggs, or Greek yogurt alongside a carb-heavy meal can slow the absorption of sugars from the gut into the bloodstream, helping to control blood sugar levels. To achieve stable blood sugar levels, aim for your protein intake to be close to your net carbs intake at each meal.
Exercise Regularly
Adding daily movement, such as taking a walk or engaging in exercise after meals, can help lower postmeal blood sugar levels by using glucose as immediate fuel for physical activity. This healthy and simple yet effective way helps maintain blood sugar balance and control throughout the day.