Eating healthy is vital to reducing blood sugar levels, preventing type 2 diabetes as well as other health complications. Unfortunately, there are no miracle foods that can alone lower blood sugar.
However, there are foods with a low Glycemic Index, meaning they won’t increase your blood sugar levels. Of course, lowering your blood sugar is only possible with a combination of medication, a healthy diet, and regular exercise. But if your diet contains a variety of foods with a low glycemic index, you can avoid unexpected spikes and have alternatives to have more flavor in your diet.
1. Eat more fish
Fish that are rich omega-3 fatty acids are also filling due to their protein-rich nature, and they also have no impact on blood sugar. Some options that contain omega-3 fatty acids are trout, tuna, halibut, salmon, and mackerel.
2. Cook with garlic
Adding more garlic to your diet is an excellent way to improve your blood sugar levels. Garlic is free of carbohydrates and fats, so it has no effect on blood sugar, and according to research, it can even lower blood sugar levels.
3. Incorporate avocados into your diet
Avocados have a low glycemic index and contain polyunsaturated and monounsaturated fats, which are essential in a healthy diet. These fats can also lower blood sugar levels naturally, reduce inflammation, and help with insulin sensitivity. Avocados can also be used to bake and cook — even as a substitution for butter.
4. Say yes to cruciferous vegetables
Leafy, green vegetables are rich many essential nutrients like Vitamin A, fiber, and magnesium, and they promote healthy blood sugar levels. Leafy green vegetables like kale, spinach, and lettuce have little to no effect on blood sugar levels.
5. Feel free to eat cherries, blueberries, and blackberries
Most fruits increase blood sugar levels, but there are some that have a low glycemic index. Cherries, blueberries, and blackberries are three of them. These fruits won’t have too much of an effect on your blood sugar and in fact contain a substance called anthocyanins that can prevent blood sugar rises.
6. Try cacao seeds
Cacao seeds are used to make that delicious and endless variety of chocolates in the world. Cacao seeds are rich in many beneficial antioxidants, but they also contain an antioxidant called epicatechin that can improve blood sugar levels.
7. Add chia seeds to your food
Chia seeds are rich in essential fats, fiber, omega-3 fatty acids, and antioxidants. A high consumption of chia seeds has been associated with improved blood sugar, triglycerides, and cholesterol levels. Chia seeds have no adverse effects on the blood sugar levels and are a great way to add flavor to your recipes, or even just morning cereal or a yogurt cup.
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