In this article we’ll take a closer look at what foods help lower blood sugar immediately, and over time.While there isn’t one food that will magically protect your body from developing diabetes, there are some foods that research has proven can help promote healthy blood sugar levels over time. Keep reading to learn how to reduce blood sugar immediately, foods that help lower blood sugars, and which foods to eat in the moment when your blood sugar is higher than you’d like. Show
*This article is not intended to provide medical advice, diagnosis, opinion, treatment or services. This article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care. It should not be used in place of the advice of your physician or registered dietitian.* What are normal blood sugar levels?Before we get started, let’s review some definitions of what “normal blood sugar” means for people without diabetes:
If you have diabetes (any type), your doctor will discuss specific blood sugar goals with you. These goals can vary based on a variety of factors. Diabetes blood sugar levels for diagnosisBlood glucose tests that show any of the following levels can be used to diagnose diabetes:
How to reduce blood sugar levels over timeLong term strategies for reducing blood sugars in people with pre-diabetes or type 2 diabetes include a variety of different things. Some are food-related and some involve other lifestyle factors. How to lower blood sugar (non-food related ways)Most people assume that lowering blood sugar levels is only related to the food you eat. But, there are many other things that can impact blood sugar levels. These include: activity level, stress levels, hormones, and more. The following strategies have been proven to help reduce blood sugar levels over time:
List of foods that lower blood sugar levels (and promote blood sugar balance) over timeThere are no foods that will immediately lower your blood sugar in the moment, but if consistently eaten over time, some foods have been proven to help promote stable blood sugars and lower average blood glucose levels. So, what foods help lower blood sugar?
Let’s take a closer look at each of these foods… OatsI use oats in a lot of recipes because they are a higher fiber and higher protein grain option compared to traditional flours. Oats are rich in soluble fiber which is known to help promote healthy blood sugar levels. Beans and lentilsSimilar to oats, beans are rich in fiber and protein, two nutrients we know help promote blood sugar balance. And more specifically, they offer a good amount of soluble fiber (like oats) and resistant starch. Both of these types of carbohydrate take longer for our bodies to digest and thus help promote more stable blood sugars. Animal proteins: Salmon, other fatty fish, and eggsFatty fish (like salmon) and eggs are rich in vitamins, minerals, and antioxidants, and they also offer a quality source of protein and fat. Protein and fat both help buffer your body’s blood sugar response after eating and encourage stable blood sugars. Nuts, seeds, and nut/seed buttersNuts, seeds, and their respective butters offer quality sources of protein, plant based fat, and fiber… all three of our blood sugar balancing nutrients we look for! These foods have been shown to not only help promote healthy blood sugar levels, but also keep you more satisfied and full for longer. Fermented foods: yogurt, kefir, vegetablesFermented foods like yogurt, kefir, kimchi, sauerkraut and others contain probiotics. A diet rich in probiotics can not only lower blood glucose levels, but also blood insulin levels according to some studies. Leafy greensLeafy greens are a rich source of micronutrients (vitamins and minerals) as well as fiber and can be easily added to everything from smoothies to omelettes to salads. And as we discussed before, foods higher in fiber help promote healthy blood sugar levels. Grapes, blueberries, and applesOne of the biggest myths that still exists about blood sugar management, is that people looking to balance blood sugar shouldn’t eat fruit. But, the truth is we have so much data to show that a diet that includes fruit is not only protective against developing pre-diabetes or type 2 diabetes, but it can also help manage existing diabetes. Specifically, research has shown higher consumption of grapes, blueberries, and/or apples is associated with a reduced risk of developing type 2 diabetes. Citrus fruitEating whole citrus fruits, like oranges and grapefruit, may help promote healthy blood sugars and other related markers like insulin levels and hemoglobin A1c. AvocadosAvocados are not only delicious but they are high in plant based fats and fiber. Both of these nutrients slow down the absorption process and promote a steady supply of energy to the blood stream… aka, blood sugar balance! And, there are many other foods that can also help lower blood sugars over time in addition to the foods I’ve listed above. What can you do to lower your blood sugar immediately?Discussing what foods help lower blood sugar over time does not address what we should do in the moment when blood sugars are elevated though. This discussion is often more relevant to people on insulin (type 1 diabetes and insulin-dependent type 2 diabetes), but can apply to all forms of diabetes. How to reduce blood sugar immediatelyHow to lower blood sugar fast in the moment can depend on a variety of factors, but the following strategies are almost always helpful.*
*Extremely high blood sugar (>250mg/dL) can be a life threatening situation if ketones are also present. Diabetic ketoacidosis (DKA) can develop when blood sugars reach this level. Discuss your plan of action with your doctor if/when this happens. This includes knowing when it’s ok to stay home and treat your blood sugar and when you need to head to the emergency room. **Exercise may not be appropriate if blood sugars are >250mg/dL. Discuss this with your doctor before trying to exercise when your blood sugar is this high. What to eat when your blood sugar is highUsually, you can still eat all the regular fat, fiber, and protein-rich foods you’d typically eat when your blood sugar is elevated. There is no need to restrict food or eliminate carbohydrates in these moments, but it does warrant being more aware of the foods you’re eating and really ensuring we’re filling your plate with complex carbohydrates and nutrient-rich protein sources. Next time your blood sugar is high and you’re wondering what foods help lower blood sugars or what to eat for your next meal try one of these meals:
For more resources on managing diabetes and balancing blood sugars, check out the Diabetes 101 section of my website. We cover a variety of topics all related to balancing blood sugars! How can I lower my sugar level quickly?When your blood sugar level gets too high — known as hyperglycemia or high blood glucose — the quickest way to reduce it is to take fast-acting insulin. Exercising is another fast, effective way to lower blood sugar.. whole grains.. fruits.. vegetables.. lean proteins.. What foods can lower blood sugar quickly?The 17 Best Foods to Lower (or Regulate) Your Blood Sugar. Broccoli and broccoli sprouts. Sulforaphane is a type of isothiocyanate that has blood-sugar-reducing properties. ... . Seafood. ... . Pumpkin and pumpkin seeds. ... . Nuts and nut butter. ... . Okra. ... . Flax seeds. ... . Beans and lentils. ... . Kimchi and sauerkraut.. How can I lower my blood sugar quickly without insulin?Exercise. Take a brisk walk, a jog, or get on your bike and ride for at least 15 minutes. This will rapidly lower your blood sugar levels as the exercise helps to remove glucose from your bloodstream through sweat. Be sure to drink plenty of water before, during, and after this activity because it can dehydrate you!
What do you do when blood sugar is high?drink plenty of sugar-free fluids – this can help if you're dehydrated. exercise more often – gentle, regular exercise such as walking can often lower your blood sugar level, particularly if it helps you lose weight. if you use insulin, adjust your dose – your care team can give you specific advice about how to do this.
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