Brenda Khan
A healthy diet is critical for blood sugar management, especially for people with prediabetes or diabetes. While factors like body weight, activity, stress, and genetics play a role in regulating blood sugar, certain diets and foods can help lower blood sugar levels. For people with prediabetes, a balanced approach to diet is recommended, including lean protein, low-fat dairy, and plenty of fiber. Those with diabetes should focus on fruits, vegetables, whole grains, legumes, and low-fat dairy products, while paying attention to their carbohydrate intake and choosing complex carbohydrates over refined ones. Specific foods that may help lower blood sugar include oats, garlic, oily fish, Greek yogurt, broccoli, okra, and tree nuts.
| Characteristics | Values |
|---|---|
| Carbohydrates | Choose complex carbohydrates that are low in added sugar and contain fiber. Avoid highly refined carbohydrates such as white bread, pasta, rice, candy, sugary drinks, and sweets. |
| Fats | Include beneficial fats such as nuts, seeds, and olive oil. |
| Proteins | Opt for lean proteins such as chicken, oily fish, and legumes. |
| Dairy | Include low-fat dairy products. |
| Fruits and Vegetables | Eat plenty of fruits and vegetables, especially those with a low glycemic index (GI). |
| Whole Grains | Incorporate whole grains into your diet, such as whole grain breads and crackers. |
| Fiber | Consume plenty of fiber through foods like oats, citrus fruits, and whole grains. |
| Sleep | Get adequate sleep (7-8 hours per night) to reduce cravings for sugary foods. |
| Exercise | Engage in regular physical activity to help manage blood sugar levels. |
| Weight Management | Maintain a healthy weight through diet and exercise. |
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What You'll Learn
A balanced diet with fruits, vegetables, whole grains, legumes, and low-fat dairy
A balanced diet that includes fruits, vegetables, whole grains, legumes, and low-fat dairy can help lower blood sugar levels and manage diabetes. Here's how each of these food groups contributes to blood sugar control:
Fruits
Fruits are packed with vitamins, minerals, and fiber, which provide various health benefits. While fruits contain natural sugars that can raise blood sugar levels, the fiber in fruits helps slow down the absorption of sugar into the bloodstream, preventing spikes. Certain fruits, such as grapefruit, have a low glycemic index (GI), making them less likely to cause a steep rise in blood sugar. Apples, despite their higher sugar content, are also a good choice due to their high fiber content. Overall, including a variety of fruits in your diet can help lower the risk of chronic diseases without interfering with blood sugar control.
Vegetables
Vegetables, particularly leafy greens, are an essential part of a blood sugar-lowering diet. They are typically low in carbohydrates and high in fiber, which helps regulate blood sugar levels. Additionally, they provide essential nutrients that contribute to overall health and well-being.
Whole Grains
Consuming whole grains is beneficial for blood sugar management. Less-processed grains, such as stone-ground whole wheat, have lower GI scores and are, therefore, preferable. Whole grains like millet or quinoa are better choices than highly processed "white grains," which can cause blood sugar spikes. The particle size of whole grains in bread also impacts blood sugar levels, with larger particles resulting in lower GI scores.
Legumes
Legumes, such as beans, peas, chickpeas, and lentils, are excellent food choices for lowering blood sugar. They have low GI scores, which means they release glucose slowly into the bloodstream, preventing spikes. However, it is important to avoid legume products with added sugars and simple starches, as these can significantly increase their GI score.
Low-Fat Dairy
The role of dairy in blood sugar control is less clear. Some studies suggest that dairy fat may improve the body's ability to break down sugar. However, other studies indicate that both high-fat and low-fat dairy may negatively impact insulin sensitivity, making it more difficult for insulin to regulate blood sugar. More research is needed to determine the exact relationship between dairy consumption and blood sugar levels.
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Low-GI foods, including complex carbs and lean proteins
A diet that includes low-GI foods, specifically complex carbohydrates and lean proteins, can help lower blood sugar levels.
Complex carbohydrates are carbohydrates that have a more complex chemical structure, with three or more sugars linked together. Unlike simple carbohydrates, which are quickly broken down into sugar by the digestive system, complex carbohydrates take longer to digest, causing a slower and lower rise in blood sugar. Examples of complex carbohydrates include high-fibre foods, unripe fruits and vegetables, and meals with fat or acid.
However, not all complex carbohydrate foods are created equal. Some, like white bread and white potatoes, are high on the glycemic index, a scale that ranks carbohydrates based on how quickly and how much they raise blood sugar levels. These foods are rapidly digested and can cause substantial fluctuations in blood sugar. Instead, opt for complex carbohydrates that contain fibre, vitamins, and minerals, such as whole grains, legumes, and starchy vegetables like sweet potatoes or winter squash.
In addition to complex carbohydrates, including lean proteins in your diet can also help lower blood sugar levels. Lean proteins are those that are low in carbohydrates and high in protein and other essential nutrients. Examples of lean proteins include eggs, which have been shown in studies to stabilise blood glucose and lower insulin resistance, and fatty fish like salmon, which has zero carbohydrates and over 22 grams of protein per fillet. Other lean protein options include cottage cheese, peanut butter (which also provides fibre, magnesium, zinc, vitamin B3, and folate), chicken drumsticks, and nuts.
By incorporating a variety of low-GI, complex carbohydrate, and lean protein foods into your diet, you can effectively manage your blood sugar levels and improve your overall health.
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Tree nuts like peanuts, almonds, and okra seeds
A healthy diet is critical for blood sugar management. While some foods like those high in added sugar and refined carbs can cause blood sugar fluctuations, others can help regulate blood sugar. A diet centred around fruits, vegetables, whole grains, legumes, and low-fat dairy products is recommended by the American Diabetes Association (ADA) for people with diabetes.
Okra is a fruit commonly used as a vegetable, and okra seeds may be beneficial as a natural remedy for diabetes. Okra is rich in blood sugar-lowering compounds such as polysaccharides and flavonoid antioxidants. Rhamnogalacturonan, the main polysaccharide in okra, is a powerful antidiabetic compound. Okra also contains flavonoids like isoquercitrin and quercetin 3-O-gentiobioside, which help reduce blood sugar by inhibiting certain enzymes.
In addition to their blood sugar-lowering properties, peanuts and tree nuts have been linked to a reduction in total cholesterol and triglyceride levels, suggesting that incorporating them into the diet may benefit individuals with type 2 diabetes in managing blood lipids. Almonds, in particular, have been found to help control blood sugar levels and decrease the risk of heart disease. A 2021 review found that almond consumption can affect the lipids, or fats, in a person's blood by reducing low-density lipoprotein (LDL) cholesterol, triglycerides, and total cholesterol.
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Oats and oat bran
A healthy diet is critical for blood sugar management. Factors such as body weight, activity, stress, and genetics also play a role in regulating blood sugar. A healthy diet for people with diabetes is centred around fruits, vegetables, whole grains, legumes, and low-fat dairy products. Whole grains, such as oats, are recommended for adults with type 2 diabetes due to their potential glucose and cholesterol-lowering effects. The soluble fibre in oats may help you hit your blood sugar goals and keep your weight in check. The less processed the oats are, the lower they are on the glycemic index (GI), resulting in slower digestion and a lower rise in blood sugar. Steel-cut oats are the least processed version of oat groats.
Oats are also a good source of avenanthramides, a family of antioxidants that have been linked to reduced inflammation, anticancer properties, and lower blood pressure levels. Oat bran, the outer layer of the oat groat, has more protein and fibre than regular oats. It is a great source of beta-glucan, a type of soluble fibre that dissolves in water to form a gel-like substance in your digestive tract. Beta-glucan may reduce cholesterol levels in the blood by helping to remove cholesterol-rich bile.
Several studies have found that consuming oats and oat bran can help control blood sugar levels, especially in people with type 2 diabetes. A review of 16 studies found that oat intake significantly reduced fasting blood sugar levels compared to control meals. Another small study found that drinking water mixed with oat bran before eating white bread significantly reduced post-meal blood sugar compared to drinking plain water. A separate review of 10 studies in people with type 2 diabetes found that consuming 6 grams of beta-glucan daily for 4 weeks significantly reduced blood sugar levels. Additionally, 3 grams or more of beta-glucan for 12 weeks reduced blood sugar levels by 46%.
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Plenty of water
Water is essential for regulating blood sugar levels. While it does not directly lower blood sugar, it plays a crucial role in maintaining overall health and supporting the body's ability to manage blood sugar effectively. Here are some key ways in which water contributes to blood sugar control:
Hydration and Blood Sugar
Staying properly hydrated is vital for overall health, and it also has a direct impact on blood sugar management. When the body is well-hydrated, it is better equipped to utilise insulin efficiently. Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. By aiding the body's insulin function, adequate hydration helps maintain stable blood sugar levels.
Water and Kidney Function
Water is essential for kidney health and function. The kidneys play a critical role in maintaining blood sugar balance. They help filter and remove excess glucose from the bloodstream, preventing blood sugar spikes. By supporting kidney function through proper hydration, individuals can indirectly contribute to stabilising their blood sugar levels.
Water as a Substitute for Sugary Drinks
Choosing water over sugary drinks or fruit juices is a simple yet effective way to lower blood sugar levels. Sugary drinks can cause blood sugar spikes and contribute to an increased risk of diabetes. By opting for water instead, individuals can reduce their sugar intake and help maintain stable blood sugar levels. This simple substitution can make a significant difference in blood sugar management.
Water and Fibre Intake
Water also plays an indirect role in blood sugar regulation by supporting adequate fibre intake. Fibre helps slow the absorption of sugar into the bloodstream, preventing spikes in blood sugar levels. By staying properly hydrated, individuals can ensure their body effectively utilises the fibre they consume, maximising its blood sugar-lowering benefits.
In conclusion, while water does not directly lower blood sugar levels, it is a vital component of overall health and blood sugar management. Proper hydration supports the body's ability to utilise insulin efficiently, aids kidney function in regulating blood sugar, provides a healthy substitute for sugary drinks, and optimises the benefits of fibre intake. Staying properly hydrated is, therefore, a crucial component of a holistic approach to maintaining healthy blood sugar levels.
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Frequently asked questions
A diet centred on fruits, vegetables, whole grains, legumes, and low-fat dairy products is recommended by the American Diabetes Association (ADA). People with diabetes should pay special attention to their carbohydrate intake, focusing on complex carbohydrates that are low in added sugar and contain fibre.
Whole grain breads and crackers are examples of complex carbohydrates.
Yes, specific foods that may have additional benefits for those with high blood sugar include oats, garlic, oily fish, and plain or Greek-style yogurt. Broccoli is also a good option, as it contains sulforaphane, a plant chemical with blood sugar-reducing properties.
Yes, in addition to diet, exercise, weight management, and getting enough sleep can help lower blood sugar levels. Sleep deprivation has been shown to increase cravings for sugary foods, so it is important to get seven to eight hours of sleep per night.
