In This Article
In This Article
Your body breaks down the carbohydrates in food into glucose. Blood transports the glucose (sugar) to the rest of your body, where they are used for energy.
Certain foods can drastically increase how much glucose goes into your blood. That’s not a good thing because it can cause health problems.
Just as there are foods that can increase your blood glucose and health risks, there are also foods that can keep you healthy by lowering blood sugar levels.
Everyone needs to maintain healthy blood glucose levels. This benefits your health by:
When you control your blood glucose, it lowers your risk of diabetes, hypertension, kidney damage, and heart disease.1
If you already have diabetes, regulating your blood sugar may help you prevent complications. Some of which include hypoglycemia, nerve damage, and vision loss.2
A normal blood glucose level depends on your current health. Other factors such as your food intake and age may also affect its rise and fall.
Healthy people usually have blood sugar levels that are below 100 mg/dL before meals. It may increase slightly after eating. But it should not go above 140 mg/dL.
People with diabetes need to keep their blood glucose between 70 to 130 mg/dL before eating. After meals, it shouldn’t surpass 180 mg/dL.3
You have high blood sugar levels if your reading goes beyond the normal.
The glycemic index (GI) categorizes food depending on how they affect blood sugar. The standard GI values are:4
Low GI foods don’t cause drastic changes on your blood glucose. They keep it stable even after eating. Doctors encourage you to eat foods with low GI.
Examples include apples, carrots, potatoes, and brown rice.5
Low GI foods are great. But you can do more to regulate blood sugar levels. Scientific evidence shows that certain foods can reduce how much glucose goes into your blood.
Here are some foods that you can try:
When paired with a low-carbohydrate diet, eating almonds and peanuts throughout the day can reduce blood sugar in people with type 2 diabetes.6
Consuming at least 2 ounces of pumpkin seeds daily is also good for type 2 diabetes. It decreases blood glucose and HbA1c, which suggests long-term blood sugar control.7
Several Asian and African dishes contain okra. Some cultures also use it as a natural remedy for diabetes. Trying out easy okra recipes may help you control your blood sugar.
Studies show that okra contains compounds that help lower your blood glucose level.8 With your doctor’s support, it may help with diabetes management.
Garlic is a popular spice for its rich flavor and potential health benefits. It also helps you regulate the amount of glucose in your blood.
The results of a 2013 study show that garlic causes blood sugar levels to fall after meals.9 You can incorporate garlic into your meals for better results.
Kale is popular among health and fitness enthusiasts, largely because of its goldmine of nutrients. Adding raw, sautéed, or steamed kale to your diet can help you manage blood sugar.
One study reveals that kale can reduce your blood glucose after eating a high carbohydrate meal.10 It contains chemicals that increase your insulin sensitivity.
This helps your body utilize the sugar in yourblood for energy.
Oatmeal is a popular low GI food for diabetics. It helps lower blood sugar levels because it contains a soluble fiber called β-glucan.
β-glucan helps your body use glucose by boosting your insulin response.11 It can also increase your insulin sensitivity. These combined effects help reduce your blood sugar.
Oranges, lemons, and grapefruits have a low GI. That makes them great for controlling your blood sugar.
Citrus fruits also contain fiber and plant compounds that promote blood glucose regulation. These chemicals lower HbA1c and increase your sensitivity to insulin.12
Beans and lentils are rich in soluble fibers and starches. They slow food digestion and give your body ample time to adjust.
This can prevent your blood sugar from spiking, especially after eating high GI foods such as white rice.13
Foods that lower your blood sugar are important for any healthy diet. A stable blood glucose ensures you get a constant supply of energy without the ‘sugar crash.’
It also prevents your blood glucose from spiking, reducing your risk for diabetes and other health issues. But for people with diabetes, adding these foods to your diet may not be enough.
This is why you need to plan your meals in advance. It allows you to control your portions, and make sure you’re eating the right amount of carbohydrates, proteins, and fats.
Meal planning apps make it easier for you to manage your diabetes. We recommend Klinio, an all-around diabetes management app that can plan your meals. It can:
Klinio is the perfect assistant for diabetics. It’s packed with features so you can manage your condition and safely lose weight.