15 Foods That Balance Blood Sugar
Foods That Prevent Fluctuations in Blood Sugar
When fast food, refined sugary foods, acidic drinks, irregular nutrition and inactivity come together, the sugar level in the blood may increase, and this rate may rise or fall . Fluctuations in blood sugar can be reduced with a nutrition program prepared under the supervision of a doctor and nutritionist.
Balancing the sugar level in the blood is not only the focus of these foods; It will be beneficial to fulfill the requirements of a holistic healthy life . In this content we compiled for you, we looked for an answer to the question of what lowers blood sugar. Here are the food sources known to balance blood sugar by reducing fluctuations in blood sugar!
What Lowers Sugar?
- Cinnamon
- Green Leafy Vegetables (Brussels sprouts, spinach, arugula, lettuce, etc.)
- Yogurt, Milk and Kefir
- Oily seeds
- Fish and Seafood (Salmon, tuna, mackerel, etc.)
- Blueberries
- Avocado
- Broccoli
- Okra
- Pumpkin seeds
- Turmeric
- Rolled oats
- legumes
- Nuts
- This
Get support from a specialist doctor for the most accurate information and healthy results. The information contained in our content does not constitute a prescription. We wish you healthy days…
Get doctor’s approval before consuming foods.
Determine the daily consumption amount of foods under the supervision of a dietitian.
Cinnamon
Cinnamon, a frequently used spice in diet lists, is a food that balances blood sugar and prevents it from rising. You can consume it by drinking cinnamon water or adding it to fruits, yoghurt or milk during the day.
Cinnamon may help keep blood sugar levels under control by making cells in the body respond better to insulin to regulate blood sugar levels. Additionally, cinnamon can slow the digestion of carbohydrates and prevent blood sugar spikes.
Green Leafy Vegetables (Brussels Sprouts, Broccoli, Cabbage, Spinach)
Green leafy vegetables especially; Varieties such as broccoli, spinach, cabbage and Brussels sprouts can be effective in managing blood sugar. Dark green leafy vegetables, with their high antioxidant, vitamin C, low glycemic index, low carbohydrate, vitamin and mineral content, can be used in meals and salads in their boiled or fresh form.
It is known that consuming foods rich in fiber balances blood sugar. Especially dark green leafy vegetables can prevent sudden fluctuations in blood sugar due to the fiber they contain.
Yogurt, Milk and Kefir
Fermented dairy products such as yoghurt and kefir contain probiotic bacteria that are beneficial for the digestive system . Eating a diet rich in probiotics can help regulate blood sugar levels by improving gut health. Homemade yoghurt can be consumed with main meals or as a snack. Milk or kefir can also be a good snack choice.
Oily seeds
Oil seeds such as flax seeds and chia seeds are rich in omega 3 fatty acids . Healthy fats can help balance blood sugar. Also oilseeds; Contains protein, iron, magnesium and zinc . You can manage blood sugar balance by adding oilseeds rich in vitamins and minerals to your daily diet.
For example, flaxseed is a food rich in omega fatty acids. In this respect, it balances the rising sugar. You can consume flaxseed by adding it to your salads or yoghurt or milk. It also protects the digestive system because it contains high fiber .
Fish and Seafood
It has been observed that omega 3 fatty acids regulate blood sugar when included in a balanced diet in diabetic patients. Fish varieties such as salmon, mackerel or anchovy can be consumed according to the season and under the supervision of a doctor. You can turn to boiling or steaming recipes rather than frying.
Blueberries
Blueberries, one of the powerful antioxidant fruits such as anthocyanin , are a very healthy food when consumed fresh. It also has high fiber and low glycemic index . When in season, it can be consumed fresh with yoghurt, plain, in smoothies, or frozen.
Avocado
Avocado is rich in monounsaturated fats and soluble fibers , which prevents fluctuations in blood sugar by slowing down the mixing of sugar into the blood. It also has low carbohydrate value. You can consume avocado, which is also beneficial for cholesterol, in its fresh form in many ways.
It accelerates fat burning and makes your metabolism work more actively. Avocado is rich in potassium . Potassium is thought to play a role in regulating blood sugar and regulating insulin release.
Broccoli
It has been observed that broccoli helps balance blood sugar due to the vitamins and minerals it contains. Broccoli sprouts have been an important food in research on diabetes at Swedish universities.
You can consume broccoli a few days a week during the season. Boiled with yoghurt may be a good choice. It has a feature that prevents the production of sugar in the liver with its sulforaphane molecule; This feature can prevent insulin resistance.
Okra
Okra is low in glycemic index, carbohydrate and calorie value; It has the power to balance blood sugar because it is rich in antioxidants and fiber . It increases the feeling of fullness and helps keep blood sugar more stable as it is digested slowly. The vitamin and mineral values of okra increase its nutritional properties and this feature controls blood sugar.
Pumpkin seeds
Pumpkin seeds; It has a very rich content in unsaturated fatty acids, protein, fiber, vitamins and minerals . Fiber and protein slow down digestion and increase the feeling of fullness; Minerals such as magnesium, zinc and iron and B vitamins regulate metabolism. With all these features, it can help keep blood sugar balanced.
Rolled oats
Rolled oats; It is rich in fiber, healthy carbohydrates, B vitamins, iron and magnesium, and has a low glycemic index . Thanks to these properties, oatmeal increases the feeling of fullness and helps blood sugar rise and fall slowly.
legumes
Legumes contain complex carbohydrates ; It has a low glycemic index. It contains fiber, protein and many vitamins and minerals . Thanks to these properties, legumes prevent sudden increases in blood sugar and help you stay full for longer.
Nuts
Dried nuts; It is rich in healthy unsaturated fatty acids such as omega 3, fiber, protein, vitamins and minerals . It has a low glycemic index. Dried nuts rich in protein and fiber; It causes blood sugar to rise and fall more slowly, resulting in a more stable blood sugar level. It can be consumed in moderation during snacks.
Turmeric
Turmeric; It has anti-inflammatory and antioxidant properties. It can regulate cholesterol levels and increase insulin sensitivity. Increasing insulin sensitivity reduces insulin resistance. The compound called curcumin in turmeric has strong anti-inflammatory properties and can reduce inflammation in the body. Chronic inflammation has been associated with insulin resistance and blood sugar regulation.
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Water consumption is important for hydration. Hydration is important for cellular processes in the body to occur properly, which can help keep blood sugar levels more stable ; It ensures proper functioning of the metabolism. Keeping your metabolism functioning properly can help the body process glucose properly , which can help keep blood sugar levels more balanced.
What is Blood Sugar?
Blood sugar is the level of glucose in the blood . When blood sugar levels are measured, units of mg/dL (milligrams per deciliter) or mmol/L (millimoles per liter) are often used.
Blood sugar levels are observed differently in hunger and satiety states. In fasting blood sugar, a period between 8 and 12 hours must have passed since the last food intake; For postprandial blood sugar, 2 hours after eating is sufficient.
So, what should the fasting and postprandial blood sugar values be?
KAHRAMANMARAŞ PROVINCIAL HEALTH DIRECTORATE AFŞİN STATE HOSPITAL
Fasting blood sugar should normally be between 70-100 mg/dl. If this value is 60 mg/dl or below, there is hypoglycemia. Fasting blood sugar is an important indicator of diabetes when it is above 125 mg/dl.
Postprandial blood sugar level is considered normal up to 140 mg/dl. When this value is between 140-200 mg/dl, there is pre-diabetes (hidden diabetes). A postprandial blood sugar level above 200 mg/dl indicates diabetes.
Source: afsindh.saglik.gov.tr
Why Does Blood Sugar Increase?
There may be one or more reasons for increased blood sugar. A blood test under the supervision of a doctor is necessary to determine whether the person has high blood sugar.
We can list some factors that may cause high blood sugar as follows:
- Diabetes,
- Eating frequently and irregularly high in processed sugar, white flour and simple carbohydrates,
- hormonal changes,
- Stress and anxiety disorder,
- excessive alcohol consumption,
- Reasons such as lack of physical activity can cause an increase in blood sugar.
Frequently Asked Questions About High Blood Sugar
How to Lower High Blood Sugar?
In addition to focusing on certain food groups for high blood sugar, it is necessary to fulfill the requirements of a healthy life as a whole . So, how to lower high blood sugar at home?
- Focusing on protein source foods (eggs, meat, fish and seafood, nuts, legumes)
- Consuming probiotic -rich milk, yoghurt, kefir and cheese (if there is no lactose intolerance)
- Consuming fresh, seasonal dark green leafy vegetables rich in fiber (spinach, broccoli, cabbage, etc.)
- Prefer oily seeds such as flaxseeds and chia seeds , which contain omega 3 fatty acids ,
- Having moderate snacks with high protein nuts such as almonds, walnuts and hazelnuts ,
- Consuming red fruits with high antioxidant and low sugar content, especially blueberries, in moderation.
- Consuming fatty fish rich in omega 3, such as salmon, mackerel and tuna, boiled or steamed in season.
What is Good for High Blood Sugar?
- Exercising regularly and adopting a balanced life,
- Increasing the consumption of clean water and liquids at room temperature,
- Getting psychological support in case of stress and anxiety disorders,
- Creating a personal healthy eating routine and sticking to this routine,
- Avoiding white bread, white flour pasta, pastries, simple sugar, packaged foods, junk foods or sugary acidic drinks,
- Focusing on whole wheat and whole grain food products,
- Making portion control a habit,
- Determining a weight range appropriate to your body mass index and taking care to stay at that weight,
- Checking blood sugar levels regularly throughout the day,
- Following a diet rich in fiber source foods,
- Creating a certain sleep pattern,
- Consuming foods with high liquid content are healthy habits that can support lowering blood sugar.
Which Food Lowers Sugar the Most?
- Broccoli
- Cinnamon
- Avocado
- flaxseed
- chia seeds
- Yogurt
- Turmeric
- Fish and seafood
- Water and liquid consumption
Moreover:
- Foods rich in fiber
- green leafy vegetables
- Antioxidant vegetables and fruits
- Foods containing protein
- Foods with a low glycemic index can be effective in lowering high blood sugar.
Get support from a specialist doctor for the most accurate information and healthy results. The information contained in our content does not constitute a prescription. We wish you healthy days…
