Best Foods To Lower Blood Sugar

Importance of managing normal blood sugar level

For overall health and well-being, it is very important to maintain normal blood sugar levels. Normal blood sugar levels maintain a steady supply of energy to your cells for normal physical functioning and emotional well-being. If your blood sugar levels remain consistently high over some time it can cause serious health issues like kidney disease, nerve disorders, cardiac complications, vision and foot problems.

Therefore it is essential to ensure your blood sugar level remains in normal range for optimum health and well-being. Diet plays a key role in regulating blood sugar levels along with genetics, exercise, hydration, sleep, medications, stress and illnesses.¹

How to choose food for lowering blood sugar

When choosing foods to keep your blood sugar levels normal make sure the food you choose is:

Low glycemic index

The Glycemic index of a food tells how quickly each food changes your blood sugar (glucose) level when eaten on its own. Low GI food helps to maintain:

• Stable blood sugar levels: Low GI foods are absorbed slowly compared to high GI foods, so glucose release in the blood is slow and steady. This prevents sudden spikes in blood sugar levels² 
• Improved insulin sensitivity: When the rise in blood sugar level is slow and steady, the body cells' response to the blood sugar levels and insulin is also balanced³
• Reduced risk of hypoglycaemia: Low GI food provides a steady source of glucose that prevents sudden drops in blood sugar reducing the risk of hypoglycemic events
• Weight management: Low GI foods are more satisfying and keep one feeling full longer, preventing the need for frequent snacking
• Long-term blood sugar control: If low GI foods are part of your routine diet, then this leads to better long-term control of your sugar levels

High in fibre

Fibre plays a very important role in blood sugar regulation through several mechanisms:

• Slowing down glucose absorption: Dietary fibre when mixed with water in the digestive tract forms a gel-like substance. This gel makes the digestion and absorption of carbohydrates slower so sugar levels in the blood do not rise rapidly⁴
• Improved insulin sensitivity: High-fibre diets have been associated with improved insulin sensitivity. Insulin sensitivity depends on how effectively the body's cells respond to insulin and take up glucose from the blood
• Promoting satiety and weight management: Fibre-rich foods are more fulfilling thus reducing the need for further snacking and better sugar levels⁵
• Supporting gut health: Certain kinds of fibres named prebiotics help to grow beneficial bacteria in the gut by serving as fuel for their growth. Beneficial bacteria contribute to better metabolic health leading to better sugar

High in protein

• Slow down glucose absorption: High protein food Slow down digestion and absorption of carbohydrates when added to your meal
• Glucagon release: Protein consumption stimulates the release of glucagon. Glucagon releases stored glucose from the liver which prevents blood sugar from dropping too low in the absence of glucose supply from food⁶
• Improving insulin sensitivity: Proteins also improve the body's ability to respond to insulin
• Promoting satiety: They increase feelings of fullness thus reducing the need for further snacking

High in healthy fats

Though fats as such do not directly lower blood sugar, healthy fats still help in regulating blood sugar levels by below means.

• Slow down glucose absorption: Healthy fats slow down digestion and absorption of carbohydrates when added to your meal
• Improving insulin sensitivity: They also improve the body's ability to respond to insulin
• Promoting satiety: They increase feelings of fullness thus reducing the need for further snacking

Which foods are best for lowering blood sugar levels?

Vegetables

Leafy greens

Leafy greens are rich in fibre but low in calories so good for filling the stomach with minimal impact on blood sugar levels. Fibres slow down the absorption of carbohydrates and being rich in vitamins, minerals and polyphenols they help to improve overall metabolic health leading to better sugar control.⁷

Below are some examples of leafy greens you can include in your diet.

• Spinach
• Kale
• Arugula
• Swiss chard
• Collard greens
• Romaine lettuce

Sweet potato

The carbohydrates in sweet potatoes are complex carbohydrates which take longer to digest reducing the spikes in blood sugar levels. They also have high fibre content and are rich in nutrients. In a review of 23 articles, it has been observed that sweet potatoes are effective in reducing blood sugar.⁸ You can roast, bake steam, or boil them but avoid having processed and deep-fried versions which can add sugars or unhealthy fats.

Fruits

Berries

Berries are low in calories and rich in fibre. Berries are also rich in vitamins, minerals and antioxidants. This makes berries an excellent fruit which can be used for lowering blood sugar:

• Blueberries: helping to lower blood sugar levels and improve insulin sensitivity⁹
• Strawberries: a very good option to reduce blood sugar and improve insulin sensitivity as per the research¹⁰ 
• Raspberries: helping to reduce the risk of diabetes¹¹
• Blackberries: animal models have exhibited reduced insulin resistance and better control over sugar levels¹²
• Cranberries: having cranberries with a high-fat meal helps to manage sugar levels even better¹³

Avocado 

Research study showed that if avocado is added to a lunch it increases satisfaction and reduces the desire to eat over the next 3-to-5-hour period. So, adding half an avocado to a meal can make you feel full for longer and reduce the desire to eat snacks in between meals.¹⁴ Avocados contain oleic acid which is known for improving insulin sensitivity which refers to the body's ability to respond to insulin. Avocados are rich in fibre (9 grams per 100 gm) and low in carbohydrates (4 grams per 100) which again helps to lower blood sugar. 

Legumes

Legumes are high in fibres which slows down the absorption of sugar into the blood. This prevents sudden increases in blood sugar in the blood. Legumes are low in glycaemic index and rich in protein and other nutrients. All of these lead to the combined effect of lowering blood sugar and improving insulin sensitivity.

Below are a few examples of legumes which you can add to your diet.

• Chickpeas: better than potatoes or wheat in reducing blood sugar levels¹⁵
• Black beans
• Kidney beans 
• Pinto beans: adding the above beans to the rice rather than only rice results in better blood glucose management¹⁶

Millets

Millets are particularly grown in Asia and Africa, these are a group of small-seeded grains which include finger millet (ragi), pearl millet (bajra), foxtail millet, and sorghum (jowar).

They are low in glycaemic index and rich in fibre content. Many millets are gluten-free, and gluten-free diets are shown to have improved blood sugar control in diabetes¹⁷

• Finger millet (ragi): finger millet when compared with rice and wheat provided better sugar level control¹⁸
• Pearl millet (bajra): pearl millet is best to lower blood sugar levels as it has the lowest glycemic index compared to sorghum, finger millet and mungbean¹⁹
• Foxtail millet: foxtail millet due to its low GI index serves as a very good option for reducing blood sugar levels
• Sorghum (Jowar): sorghum is again helpful for reducing blood sugar being a low GI food

Fatty fish

Fatty Fish are naturally low in carbohydrates and thus do not cause any spikes in blood sugar. Fatty fish contains Omega-3 fatty acids which help to reduce insulin resistance, so cells can take up glucose from the blood easily. They are rich sources of proteins which aid in slowing down the absorption of carbohydrates.

In a study conducted on iron-deficient women, it has been observed that oily fish increases insulin sensitivity compared with a red meat diet. This helps in better sugar level control.²⁰

Below are a few options which you can add to your diet.

• Salmon
• Mackerel
• Sardines
• Trout 

Nuts

Nuts have a low glycaemic index, are low in carbohydrates and high in proteins and also contain healthy fats. This helps in preventing low blood sugar and improving insulin sensitivity.

•  Almonds: almonds help in better sugar level control and improved insulin sensitivity²¹

Results from one study indicated that both almonds and peanuts are good in reducing fasting and postprandial 2-hour blood glucose levels.²²

• Walnuts: in a research study, diabetic patients showed improvement in blood glucose levels after walnut oil consumption²³

Seeds

• Chia seeds: in animal models, chia seeds showed reduced blood sugar and reduced cholesterol levels. Compared with raw and germinated chia seeds, fermented chia had a higher effect in lowering blood glucose and serum lipids profiles²⁴
• Flaxseed: flaxseed gum is again helpful in reducing blood sugar
• Pumpkin seeds: the addition of pumpkin seeds to meals helps to reduce blood sugar levels²⁵

Summary

For overall health and well-being it's very important to maintain normal blood sugar levels. Diet plays a key role in regulating blood sugar levels along with genetics, exercise, hydration, sleep, medications, stress and illnesses.

When choosing foods to keep your blood sugar levels normal make sure the food you choose is low in glycaemic index, high in fibres, high in proteins, contains healthy fats and is rich in vitamins, minerals and polyphenols. Green leafy vegetables like spinach, Kale, Arugula, Swiss chard, Collard greens, and Romaine lettuce are low in glycaemic index and rich in fibres. Sweet potato, avocado and all kinds of berries provide very good blood sugar level control. 

Legumes are rich in proteins and delay carbohydrate absorption so if rice is eaten with legumes like kidney beans, pinto beans, and black eye beans it prevents sudden spikes in blood sugar levels. Nuts like almonds, walnuts and millets including finger millet (ragi), pearl millet (bajra), foxtail millet, and sorghum (jowar) are also some options which you can use for better blood sugar level control.