The best way to manage your blood sugar is by eating a balanced diet that includes plenty of fruits, vegetables, whole grains, low-fat dairy products, lean meats, fish, beans, nuts, seeds, and legumes.

Lower blood sugar with food: what you need to know

Eat more fiber
Eating more fiber helps keep your digestive system healthy and regular. This means that your body will absorb fewer calories and therefore feel fuller longer.

Cut back on sugary foods
If you eat too much sugar, your blood sugar level rises. This leads to an increased appetite and cravings for sweets. It also makes you tired and irritable.

Add some exercise
Eating healthy foods and exercising regularly can help keep your blood sugar levels stable. Try adding some exercise into your daily routine. A brisk walk after dinner will do wonders for your energy levels.

Eat more whole foods
If you eat more whole foods, you’ll likely see improvements in your blood sugar levels. This includes fruits, vegetables, beans, nuts, seeds, and grains. These foods contain fiber, vitamins, minerals, antioxidants, and other nutrients that support good health.

Related reading: what you should know about the Blood Sugar diet

Foods to incorporate into your diet to lower blood sugar levels naturally

1. Whole grains

Whole grains are foods that have not been processed or refined. These foods are rich in fiber, vitamins, minerals, antioxidants, and phytochemicals. Whole grains are often referred to as “good carbs” because they provide slow-release energy and help stabilize blood sugar levels.

Read: 20 low GI carbs you shouldn’t fear

2. Beans

Beans are high in protein and low in fat. They are also a good source of iron, zinc, folate, and B12. Beans are also a great source of fiber and complex carbohydrates.

3. Nuts

Nuts are packed with protein, fiber, and healthy fats. Almonds, walnuts, pistachios, pecans, cashews, and hazelnuts are some of the best nuts to eat.

4. Berries

Berries are full of antioxidants, vitamins, and minerals. Strawberries, blueberries, raspberries, blackberries, and cranberries are some of the best berries to eat.

5. Leafy greens

Leafy greens are loaded with vitamins A, C, K, and folate. Spinach, kale, collard greens, mustard greens, turnip greens, arugula, and romaine lettuce are some of the best leafy greens to eat.

6. Tomatoes

Tomatoes are a great source of lycopene, vitamin C, and fiber. They are also a great source for potassium, folate, and manganese. Tomato juice is also a great way to get these nutrients.

7. Apples

Apples are a great source of fiber, vitamin C, and potassium. They are also a source of pectin, which helps keep cholesterol down. Apple cider vinegar is also a great way of getting apple nutrition.

Related reading: 30 foods with a low glycemic index

Superfood nutrition for reducing blood sugar levels 

Eating healthy food is an easy way to improve your blood sugar levels. However, there are also natural remedies that can help you control your blood sugar levels. 

Cinnamon

Cinnamon is known to have many medicinal uses including lowering blood sugar levels. In fact, cinnamon has been shown to help reduce blood sugar levels in people who suffer from diabetes. Cinnamon contains cinnamic acid, which is a natural sweetener that helps regulate insulin production. Cinnamic acid also lowers cholesterol and triglycerides. It also helps regulate blood sugar levels by increasing glucose uptake into cells.

Stevia

Stevia is a naturally occurring herb that is often used as a sweetener. It is about 200 times sweeter than sugar and does not cause spikes in blood sugar levels. Stevia is also non-GMO and safe for diabetics.

Turmeric

Turmeric is a spice that comes from the root of a plant called Curcuma longa. It is commonly used in Indian cuisine and has been shown to have anti-inflammatory effects. Studies show that turmeric may help prevent cancer and improve liver function.

Almond Meal

Almond meal is simply almond flour ground into a fine powder. It is high in protein and fiber and low in fat. Almond meal is great for baking and can be added to smoothies and oatmeal.

Flax Seeds

Flax seeds are rich in omega-3 fatty acids and antioxidants. They are also a good source of dietary fiber. Flax seeds can be eaten raw or ground into a meal. You can add them to salads, stir fries, soups, and baked goods.

Oats

Oats are a great way to get some extra fiber into your diet. They are also a great source of manganese, iron, zinc, copper, vitamin B6, and folate. Oats are also gluten free.

Chlorella

Chlorella is a type of algae that is packed full of vitamins and minerals. It is also a great source of chlorophyll, which gives it its green color. Chlorella is often sold as tablets or liquid extracts.

Recommended reading: 4 Blood Sugar Lowering Supplements

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Frequently asked questions about lowering blood sugar levels

How can I lower my blood sugar very quickly?

Lowering your blood sugar levels can help prevent diabetes complications such as heart disease and stroke. To do so, eat foods high in fiber and protein, which take time to digest. Also, try eating smaller meals throughout the day rather than three large ones.

There are several ways to lower your blood sugar levels fast. The first thing you need to do is eat something that contains protein. Protein helps stabilize your blood sugar level by slowing down how quickly your body absorbs glucose into your bloodstream. Next, drink lots of water. Water helps keep your blood sugar level stable because it dilutes the amount of glucose in your blood. Finally, if you're feeling hungry after eating, try drinking another glass of water. This will help you feel full faster so you won't want to eat anything else.

What foods can lower blood sugar quickly?

Foods like bananas, apples, pears, carrots, sweet potatoes, peaches, apricots, plums, prunes, raisins, dates, figs, dried beans, lentils, peas, soybeans, tofu, tempeh, nuts, seeds, whole grains, oats, brown rice, barley, millet, quinoa, buckwheat, amaranth, flaxseed, chia seed, sesame seed, pumpkin seeds, sunflower seeds, avocado, broccoli, cauliflower, cabbage, Brussels sprouts, kale, spinach, collard greens, mustard greens, turnip greens, beet greens, bok choy, brussels sprout leaves, romaine lettuce, arugula, endive, radicchio, escarole, fennel, celery,

Can drinking water lower blood sugar?

Yes, according to Dr. Oz. He says that if you drink eight glasses of water before meals, you'll see a dramatic drop in your blood sugar levels. "The reason why is because when we eat, our stomachs produce insulin," explains Dr. Oz. "Insulin helps us digest carbohydrates." But if you're not eating carbs, there's no need to worry about insulin production. So, instead of worrying about how many glasses of water you should drink before each meal, just focus on making sure you're getting enough fiber in your diet.

Does walking lower blood sugar immediately?

Walking lowers blood sugar levels by about 10 percent within 30 minutes, according to research published in Diabetes Care. It also helps people who already have diabetes manage their blood sugar better.

How can I lower my blood sugar quickly without insulin?

Lowering your blood sugar levels by eating foods high in fiber and protein can help you avoid having to take insulin. Foods like whole grains, beans, nuts, seeds, fruits and vegetables all contain these nutrients.

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