Maintaining healthy levels of your blood sugar can protect you against diabetes and other health conditions, such as stroke, blindness, and heart attack. What you eat can impact your blood sugar levels. The following foods, along with your doctor’s recommendations, can help you manage your blood sugar levels, so you can live a healthy life:
1. Avocados: Several people avoid avocados because of the fat content, but this fat is actually good for everyone – even those with high blood sugar levels. The fat is known as monounsaturated fat, which slows down the distribution of sugars in your bloodstream, therefore resulting to lesser release of insulin.
2. Olive Oil: Just like avocados, this type of oil contains monounsaturated fat that helps with insulin resistance and belly fat growth.
3. Blueberries: In 2010, the Journal of Nutrition found out that blueberries can reduce risk of developing diabetes, even for those who are already at risk. Blueberries have bioactive ingredients that can help in increasing your sensitivity to insulin.
4. Cinnamon: Diabetes Care conducted a study in 2003 that claimed how cinnamon causes the liver and muscles to be ready when in contact with insulin. This improves your chances of losing weight and better maintenance of blood sugar levels.
5. Chia Seed: This grain steadies blood sugar, so you can consume this if you are at risk of getting diabetes or you already have the disease. Chia seeds also help in improving your cholesterol levels, high blood pressure, and sugar levels, especially after eating.
6. Spices: The Journal of Medicinal Food published a study in 2005 that spices can improve breaking down of cholesterol and glucose. As a result, insulin and blood sugar levels are reduced.
7. Vinegar: If you had a meal with a lot of carbs, vinegar can help make you feel better after. Additionally, it aids in lowering blood sugar and insulin levels.
8. Mangoes: According to the Nutrition and Metabolic Insights research, you need to consume 10 grams of mango every day to lower your blood sugar.
9. Cherries: Cherries contain anthocyanins, which help people with diabetes have lower blood sugar levels and production of insulin up to 50%.
10. Eggs: A study performed by the Internation Journey of Obesity discovered how beneficial eggs were even for obese people. In the study, obese people were given two eggs for breakfast and they lost 65% more weight than those who did not eat eggs. Controlled blood sugar and insulin levels also happen when you consume more eggs.
11. Garlic: Garlic is well known for reducing cholesterol levels and blood sugar as well. A 2006 study was strengthened by a 2012 study where it was discovered that garlic extracts can aid in lowering blood sugar.
Diet is essential in controlling diabetes symptoms, especially type 2 diabetes. Although changing what you eat will not magically cure the disease, the foods above an keep your blood sugar levels in check.
I went from A1C of 9 to 5.5 in 3 months on a similiar diet. My retinologist gave me a version of this to help my diabetic retinopathy. It works!