Foods That Lower Blood Sugar: So Many Choices!
Nutrition advice can be confusing and sometimes contradictory. How do you know what to believe? I've looked at many recommendations of nutritionists and dieticians to find the foods most often recommended for diabetics and people monitoring their blood sugar.
The best foods they've found to lower your blood sugar:
- Green Vegetables - Broccoli and green beans are suggested most often. Avocados (technically a fruit) are also an excellent choice for lowering insulin production.
- Leafy greens including spinach, kale, and collard greens. These are essentially leaves! Primates eat more leafy greens than anything else.
- Fruit - Apples, lemons, cherries, blueberries and strawberries are suggested most often. Cherries can lower insulin production by nearly half!
- Cold water fish (limited to twice a week) Salmon, mackerel, herring, or sardines are the best choices. These contain good fats called Omega 3 fatty acids while containing the less mercury and heavy metals than in larger, older fish.
- Whole grains - Barley and oats are mentioned most often, but also whole grains like spelt, kamut, brown rice, and quinoa.
What are whole grains?
Whole grains are just that, "whole". Nothing is removed or added, so you get all the nutrients and fiber in the grain.
When grain is processed, the outside shell of the grain is removed. This makes the food
softer to chew and faster to cook.
Think of white bread, white rice and pasta. Eating the whole food provides more nutrition than the sum of its various parts.
you are monitoring your blood sugar, whole grains and whole foods
containing the most fiber are what you want to eat most. The problem
with processing food this way is that most of the nutrients are found in
the outer covering of grains. Removing the shell means losing most of
Low Carb Diabetic Diet
- Legumes - Beans, peas, lentils, chickpeas
- Nuts - Pecans, walnuts, and almonds have been praised the most.
- Flax seeds are the most recommended seeds. These are among
the highest in Omega 3 fatty acids of plant-based foods. Make sure to
grind flax seeds before eating. If you don't, the seeds with go right
through you without getting digested. You can keep a small batch
refrigerated for up to two weeks.
- Eating just 1/4 teaspoon of cinnamon a half hour before a meal helps
to keep your blood glucose in check. It's delicious, spicy, and a sweet
substitute for sugar.
- Eat good fats
(monounsaturated and polyunsaturated fats). Find these fats in
avocados, coconut and coconut oil, fish, flax seeds, olives and olive
oil, nuts and nut butters. Eat only a small amount of oils and avoid
cooking or frying foods in oil.
> Foods That Lower Blood Sugar