What Foods Help Control Blood Sugar?
- Whole Grain
- High Fiber Foods
- Green Vegetables
- Homemade-Flavored Drinks
One of the most important elements of lowering blood sugar is making sure you eat more whole grains. The best and most effective way of eating more grains is by switching things up in your diet. For instance, instead of continuing to eat white rice, switch to brown rice. Instead of eating white bread, switch to wheat bread. Although it may take some time to get used to, grains will not only serve to lower your blood sugar, but they are also important sources of many nutrients, fiber, B vitamins, and minerals. Studies also indicate that dietary fiber in whole grains may reduce the risk of heart disease, type 2 diabetes, obesity, and cancer.
Why Whole Grains are Essential?
Let’s take a look at how grains are composed. They are made of three layers: Outer, Middle, and Inner.
Outer Layer: Bran → Fiber + Minerals + B vitamins
Middle Layer: Endosperm → Carbs + Some Protein + B vitamins + Minerals
Inner: Germ → Lot of vitamins + Minerals + Healthy Fats
Any Substitutes for Whole Grain?
Although fiber intake from whole grain foods is recommended, there are effective fiber supplements. With fiber intake, comes staying hydrated. Many people dismiss the notion of “staying hydrated” as something unimportant. But the fact is that a lack of water supply can lead to gas and cramps.
Examples of whole grains include:
- Brown rice.
- Bulgur (cracked wheat)
- Whole-wheat bread, pasta or crackers.
High Fiber Foods
“A diet rich in fiber may not only protect against diabetes and heart disease, but it may also reduce the risk of developing lung disease”, according to new research published online, ahead of print in the Annals of the American Thoracic Society. Essentially foods packed with fiber will serve to lower blood sugar as well.
“Fiber mitigates the digestion and breakdown of carbohydrates. Consuming fiber multiple times a day would thus decrease, spikes in insulin levels, providing a comparatively steadier release of glucose, and thus lower risks of diabetic and cardiovascular disease in the long run.”
How Can You Increase Your Fiber Intake?
Foods higher in fiber tend to be good sources of micronutrients as well, which would be conducive to a healthier life. Some examples of great fiber foods include:
- Sweet Potatoes
- Brussel Sprouts
This type of fiber is able to dissolve in water. It lowers glucose levels and can be found in foods such as oats, carrots, barley, and peas.
This type of fiber serves to better the flow of your digestive system, increasing stool. SOme examples include whole-wheat flour, nuts, beans, and veggies.
Fiber: Recommendations for Adults
Men (<50 years) → 38 g
Men (>49 years) → 30 g
Women (<50 years) → 25 g
Women (>49 years) → 21 g
Best Fiber Choices
- Whole-grain foods
- Beans and Peas
- Nuts and Seeds
Believe it or not, greens like spinach, kale, and lettuce do extremely well to help lower blood sugar. They are high in fiber + nutrients such as magnesium and vitamin A.
How Can You Eat These?
If you find yourself struggling to eat these, a great way to ensure that the healthy nutrients from green vegetables are going to your body is by blending it all in a smoothie and drinking it. A tip I give my clients is that if you really can’t stand green vegetables, pinch your nose and force yourself to drink the smoothie once a day. The health benefits are essential.
Homemade Flavored Drinks
What Is The Best Drink To Lower Blood Sugar?
One word: Water. Drinking enough water prevents dehydration as well as allows the kidneys to remove excess sugar from your body through urine. Avoid all sugary drinks like fruit juice and soda as those will increase your blood sugar rather than lower it. Above all, reduce or even eliminate alcohol intake.
Herbal extracts can have a positive effect on lowering blood sugar. Items such as green tea, bitter melon, aloe vera, American ginseng, work well. If you don’t get enough of the nutrients from natural sources, supplements can be another option, which we will discuss later on.
List of the High Fiber Fruits:
Essentially, protein plays a large role in reducing blood sugar levels as well.
Our Journey, Our Mission, Our Health
There are many ways to lower blood sugar, naturally and through effective supplements. Be sure to check out which methods might work best for you. It’s different for everyone. Personally, a combination of natural factors, proper routine, lifestyle modifications, and effective supplements worked wonderfully.
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