Ten Foods That Can Help Lower Blood Sugar | CoreTransition – Personal Trainer – Kit Wong

Ten Foods That Can Help Lower Blood Sugar

People with type-2 diabetes are often told what NOT to eat. Here is a list of healthy super-foods that can help lower blood sugar levels and could reduce the need for insulin.

Natural Cures

Eating the right foods is vital in managing type-2 diabetes. Here are 10 foods that prevent blood sugar levels to spike, support a healthy well functioning pancreas and could even reduce your need for insulin in the longer term. Buy organic to avoid pesticides and GMO’s.

1.   BEANS
Beans (including kidney, black, white, lima, pinto, soy and garbanzo also called chickpeas) are low in fat and high in soluble fiber that can help stabilize blood-sugar levels. They are a source of healthy protein and a good alternative to animal protein sources such as red meat, milk and cheese which can have high levels of saturated fats. They are versatile enough to be used in salads, soups, pasta sauces or just blitzed with organic olive oil to make hummus.

2.   OATMEAL
Studies have shown that eating a diet rich in whole grains and high-fiber foods may reduce the risk of diabetes by between 35 and 42%. Oatmeal is full of soluble fiber which slows the absorption of glucose from food in the stomach. This, according to a study conducted by the Harvard School of Medicine, can prevent constipation, lower cholesterol and control blood sugar levels (i).

Top oatmeal with 1 to 2 tablespoons of chopped pecans, almonds, or walnuts to add protein and healthy fat, which stabilize blood sugars further.

3.   ALMONDS
Unsalted almonds are rich in protein and fiber and provide a healthy, low-carb mix of monounsaturated fats in addition to magnesium, which is believed to be instrumental in carbohydrate metabolism. Almonds help stabilize blood sugar levels in people with diabetes. The good fats in theses nuts slow digestion and can stave off hunger and keep the pancreas healthy. Roasted almonds make a healthy snack. Try adding to salads and or slice thinly and sprinkle over other dishes.

A large study, carried out by Harvard University scientists, concluded that high daily magnesium intake reduced the risk of developing diabetes by 33%. Try including more magnesium-rich foods like almonds, pumpkin seeds, spinach, and Swiss chard.

4.   WILD SALMON
Omega-3 fatty acids from food help can reduce the risk of heart disease, which is important for those with type 2 diabetes, whose risk of cardiovascular disease is already elevated. This is because over time, high blood glucose levels can lead to increased deposits of fatty materials in blood vessels, which then contributes to clogging of arteries. Wild salmon or sardines are not only rich in omega-3′s but also contain a healthy fat and protein combination that help slow the body’s absorption of carbohydrates, keeping blood sugars on an even keel. (Always check your source of wild fish to avoid environmental pollutants).

5.   AVOCADO
Avocados are widely known as a super-food and are high in monounsaturated fats, which are generally considered among the healthiest of fats. Researchers have found that a diet high in monounsaturated fats and low in low–quality carbohydrates can improve insulin sensitivity (ii). Monounsaturated fats also improve heart health, an especially important benefit for diabetics, who are at an increased risk for heart disease and stroke. Add a few thin slices of avocado to your sandwiches in place of mayonnaise, or mash a ripe avocado with cilantro, lime juice, nd diced tomatoes for a delicious guacamole dip.

6.   BLUEBERRIES
Blueberries are a rich source of health boosting flavonoids and antioxidants. They also have high levels of fiber as well as vitamin C and vitamin E. They are a tasty and effective way of stabilizing blood sugar levels. Eat them raw, cooked or added to many dishes. Research has shown that even when cooked the antioxidant levels are not compromised. Add to cereal, put in juices or smoothies or just enjoy fresh and sweet as nature intended.

7.   APPLES
Apples are high in fiber, vital antioxidants as well as vitamin C. Pick your favorite variety and have as a healthy snack or add to salads, juices, smoothies or sauces.

8.   KALE
Kale is high in fiber and rich in vitamins K, C and A (iii), all of which have been shown to help stabilize blood sugar levels. Add raw kale to salads and juices or steam for a few minutes before resting for the same amount of time and adding it to a healthy meal.

9.   ASPARAGUS
One serving of asparagus contains 5 grams of carbs and just 20 calories. Asparagus is high in fiber, folates and antioxidants. It also contains glutathione, which has been shown to reduce blood sugar and increase insulin production.

10.  BROCCOLI
Broccoli is another food which is high in fiber but is also a good natural source of chromium. Both fiber and chromium have been proven to be beneficial in treating diabetes. Lightly steam broccoli and serve with a slight drizzle of olive oil and pinch of sea salt. It can also be added raw to salads and sandwiches.

SOURCE/REFERENCES
(i)   http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Fiber.pdf
(ii)  http://ajcn.nutrition.org/content/73/6/1001.full
(iii) http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

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