How to Lower High Sugar/diabetes is often searched online by lots of people around the world in other to get rid of excess sugar in the body.
People often result to different drugs and supplements in other to lower their blood pressure. Lowering High sugar levels/diabetes can be achieved with good dieting and lifestyle management because diabetes has a lot to do with what we eat and our lifestyle.
High blood sugar/diabetes is a dangerous medical condition that causes many health complications. Diabetics often have to constantly monitor glucose levels, and may be forced to follow a strict diet that carefully monitors carbohydrate intake. But you don’t have to have diabetes to be at risk. High blood sugar can lead to chronic diseases like metabolic syndrome, cardiovascular disease, and even cancer. What’s worse is the cost of insulin and other diabetic medications only skyrocket as your blood glucose level increases. To make matters worse, studies have also shown that diabetics are at a greater risk of suffering from depression and anxiety. The good news is that adopting healthy eating habits can keep your blood sugar levels in check, ultimately improving your overall well-being.
What is Diabetes/ High Blood Sugar?
High blood sugar/diabetes is a serious health concern in the US and the world at large. It can lead to blindness, renal failure, heart disease, and stroke. Much of this can be avoided or controlled by limiting or eliminating foods that are high in sugars or carbohydrates. The following seven foods are the best for helping maintain a healthy blood sugar level.
There are many foods that are good for your body and increase your health. However, we want to talk about food that has a positive impact on diabetes. If you or someone you know has been diagnosed with this disease, it might be hard to believe that specific foods can actually contribute to fixing the problem. However, many studies done at the University of Toronto have shown that certain foods can aid in regulating blood sugar levels.
How Dangerous is Diabetes?
Diabetes…the biggest, most pervasive health epidemic in the U.S., globally and across demographics. Estimates say 1 out of every 2 people will have diabetes by 2050. That would mean 1 billion cases of diabetes or about 12 out of every 20 people on the planet having diabetes. This epidemic has been so well researched that it is determined that if everyone with pre-diabetes altered their eating habits, the incidence of diabetes on a global scale could be reduced by 50%. Here are 7 foods that you can start including in your diet today which may be a part of lowering your blood sugar levels.
Diet is an important aspect of maintaining appropriate blood sugar levels for those with pre-diabetes, diabetes, or other disorders that affect blood sugar.
Although other factors such as body weight, activity, stress, and genetics play a part in blood sugar regulation, eating a nutritious diet is essential. While some foods, such as those high in added sugar and refined carbohydrates, might cause blood sugar fluctuations, others can help you control your blood sugar while also improving your overall health.
For diabetics, people with pre-diabetes, and those who are otherwise looking to keep their blood sugar levels in check, it’s important to make sure that you’re getting plenty of good nutrition to support your body. Unfortunately, it isn’t as simple as eating only foods that are low in sugar; many foods contain carbohydrates and/or fats that can make a huge impact on your blood sugar. Luckily, there are some healthy staples you can rely on to help keep things stable.
Foods that Lowers Diabetes/Blood Sugar Level
These seven foods have been shown to effectively lower blood sugar when included regularly in a balanced diet:
1. Fish and seafood
Seafood, such as fish and shellfish, is an excellent source of protein, good fats, vitamins, minerals, and antioxidants, all of which may aid in blood sugar regulation. Protein is necessary for blood sugar regulation. It aids digestion and minimizes blood sugar surges after meals, as well as increasing feelings of fullness. It may also aid in the prevention of overeating and the reduction of extra body fat, both of which are necessary for maintaining appropriate blood sugar levels. Fatty fish, such as salmon and sardines, have been demonstrated to help regulate blood sugar levels.
A study of 68 overweight or obese adults found that those who ate 26 ounces (750 grams) of fatty fish per week had significantly lower post-meal blood sugar levels than those who ate lean fish.
2. Berries
Numerous studies have linked berry intake with improved blood sugar control. Berries are loaded with fiber, vitamins, minerals, and antioxidants, and they make an excellent choice for people with blood sugar management issues.
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.
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.
3. Avocados
In addition to being creamy and delicious, avocados may offer significant benefits for blood sugar regulation. They’re rich in healthy fats, fiber, vitamins, and minerals, and adding them to meals has been shown to improve blood sugar levels.
Numerous studies have found that avocados may help reduce blood sugar levels and protect against the development of metabolic syndrome, which is a cluster of conditions, including high blood pressure and high blood sugar, that increases chronic disease risk.
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.
4.Citrus fruits
Although many citrus fruits are sweet, research shows that they may help reduce blood sugar levels. 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.
Citrus fruits like s and grapefruit are packed with fiber and contain plant compounds like naringenin, a polyphenol that has powerful antidiabetic properties.
Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against the development of diabetes.
5.Kefir and yogurt
Kefir and yogurt are fermented dairy products that may help regulate blood sugar. Research has linked kefir and yogurt intake to improved blood sugar control.
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 .
Yogurt may also benefit blood sugar. 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.
6.Eggs
Eggs are an exceptionally nutritious food, providing a concentrated source of protein, healthy fats, vitamins, minerals, and antioxidants. Some studies have linked egg consumption to better blood sugar control.
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.
7.Apples
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. 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.
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. 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.
Foods that lower blood sugar have become a popular topic of conversation in forums across the internet. To help clear up the confusion, we took a closer look at some of the most widely discussed food groups. In our research, we tested foods with known blood sugar lowering qualities, such as leafy greens and apple peels. Our findings showed that these are great choices for people with diabetes who are looking to limit their blood sugar spikes throughout the day.
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