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 The CDC reports that over 34 million American adults have diabetes. High blood sugar, or hyperglycemia, can cause long-term health complications like cardiovascular disease, nerve damage, gum infections and even eye problems. Hyperglycemia can also damage blood vessels, thereby increasing the likelihood of heart disease, stroke and kidney disease. Because 1 in 3 adults have pre-diabetes (most of which don’t know it), we all can benefit from lower glucose levels to help lose weight, reduce blood pressure and improve overall health. But how do we start? One way is by rethinking eating habits. Here are five foods that can make a difference. Berries. Don’t make your trip to the store fruitless. Dad jokes aside, foods like blueberries provide fiber and antioxidants known to lower blood sugar and inflammation. Similarly, one study found strawberries reduced diabetes complications like kidney disease and nerve damage. A study in Obesity found that as the number of raspberries eaten increased, insulin resistance decreased. Other studies suggest combining berries with or following starch-heavy meals can also lower blood sugar. Go nuts. That’s right—go ahead and snack on almonds, cashews or even pistachios. In one study, pregnant people at-risk for gestational diabetes had lower blood sugar after eating pistachios versus the group that consumed whole wheat bread. However, a quarter-cup of nuts per day can decrease BMI and diabetes risks even if you’re not expecting. Leafy greens. Veggies like spinach are low-calorie and packed with magnesium, which is good because magnesium lowers your risk for Type 2 diabetes. Dark vegetables like collards and kale provide vitamins A, C, E, calcium and iron. Greens also pack a potassium punch, which is beneficial because vitamin K relaxes blood vessels and lowers blood pressure. The fiber in vegetables can also improve glucose levels. Non-starchy vegetables. Even if you’re not into kale, other vegetable choices should be on the table—literally. The American Diabetes Association recommends filling half your plate with non-starchy vegetables at meals, such as asparagus, broccoli, green beans, squash and mushrooms. However, the association warns that if you buy frozen or canned veggies, buy the “no salt added” version or rinse the sodium off the produce. Whole grains. Oats and other whole grains are packed with folate, chromium, B vitamins and magnesium. In addition, these foods are high in soluble fiber lower in sugar than other carbohydrates, making for a choice that can lower cholesterol. So try steel-cut, rolled oats instead of sweet cereals. Simple carbs can cause diabetes, heart disease and obesity. Find a DoctorAre you concerned about your blood sugar levels? Find a healthcare provider that test you for conditions like diabetes and who can help you craft a healthcare plan—including a better diet. Find a Doctor Want More Health Tips?Sign up for our e-newsletter, Live Healthy, to receive a monthly dose of information and inspiration for living well. Back Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar. Here's help getting started, from meal planning to counting carbohydrates. By Mayo Clinic StaffA diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes. A diabetes diet is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone. Why do you need to develop a healthy-eating plan?If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy-eating plan. The plan helps you control your blood sugar (glucose), manage your weight and control heart disease risk factors, such as high blood pressure and high blood fats. When you eat extra calories and fat, your body creates an undesirable rise in blood glucose. If blood glucose isn't kept in check, it can lead to serious problems, such as a high blood glucose level (hyperglycemia) that, if persistent, may lead to long-term complications, such as nerve, kidney and heart damage. You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits. For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely. What does a diabetes diet involve?A diabetes diet is based on eating three meals a day at regular times. This helps you better use the insulin that your body produces or gets through a medication. A registered dietitian can help you put together a diet based on your health goals, tastes and lifestyle. He or she can also talk with you about how to improve your eating habits, such as choosing portion sizes that suit the needs for your size and activity level. Recommended foodsMake your calories count with these nutritious foods. Choose healthy carbohydrates, fiber-rich foods, fish and "good" fats. Healthy carbohydratesDuring digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on healthy carbohydrates, such as:
Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium. Fiber-rich foodsDietary fiber includes all parts of plant foods that your body can't digest or absorb. Fiber moderates how your body digests and helps control blood sugar levels. Foods high in fiber include:
Heart-healthy fishEat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids, which may prevent heart disease. Avoid fried fish and fish with high levels of mercury, such as king mackerel. 'Good' fatsFoods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:
But don't overdo it, as all fats are high in calories. Foods to avoidDiabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.
Putting it all together: Creating a planYou may use a few different approaches to create a diabetes diet to help you keep your blood glucose level within a normal range. With a dietitian's help, you may find that one or a combination of the following methods works for you: The plate methodThe American Diabetes Association offers a simple method of meal planning. In essence, it focuses on eating more vegetables. Follow these steps when preparing your plate:
Counting carbohydratesBecause carbohydrates break down into glucose, they have the greatest impact on your blood glucose level. To help control your blood sugar, you may need to learn to calculate the amount of carbohydrates you are eating so that you can adjust the dose of insulin accordingly. It's important to keep track of the amount of carbohydrates in each meal or snack. A dietitian can teach you how to measure food portions and become an educated reader of food labels. He or she can also teach you how to pay special attention to serving size and carbohydrate content. If you're taking insulin, a dietitian can teach you how to count the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly. Choose your foodsA dietitian may recommend you choose specific foods to help you plan meals and snacks. You can choose a number of foods from lists including categories such as carbohydrates, proteins and fats. One serving in a category is called a "choice." A food choice has about the same amount of carbohydrates, protein, fat and calories — and the same effect on your blood glucose — as a serving of every other food in that same category. For example, the starch, fruits and milk list includes choices that are 12 to 15 grams of carbohydrates. Glycemic indexSome people who have diabetes use the glycemic index to select foods, especially carbohydrates. This method ranks carbohydrate-containing foods based on their effect on blood glucose levels. Talk with your dietitian about whether this method might work for you. A sample menuWhen planning meals, take into account your size and activity level. The following menu is tailored for someone who needs 1,200 to 1,600 calories a day.
What are the results of a diabetes diet?Embracing your healthy-eating plan is the best way to keep your blood glucose level under control and prevent diabetes complications. And if you need to lose weight, you can tailor it to your specific goals. Aside from managing your diabetes, a diabetes diet offers other benefits, too. Because a diabetes diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to reduce your risk of cardiovascular diseases and certain types of cancer. And consuming low-fat dairy products can reduce your risk of low bone mass in the future. Are there any risks?If you have diabetes, it's important that you partner with your doctor and dietitian to create an eating plan that works for you. Use healthy foods, portion control and scheduling to manage your blood glucose level. If you stray from your prescribed diet, you run the risk of fluctuating blood sugar levels and more-serious complications. Sign up for free, and stay up to date on research advancements, health tips and current health topics,
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. How can I lower my blood sugar 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 can you drink to lower blood sugar?Whether you're at home or at a restaurant, here are the most diabetes-friendly beverage options.. Water. When it comes to hydration, water is the best option for people with diabetes. ... . Seltzer water. ... . Tea. ... . Herbal tea. ... . Unsweetened coffee. ... . Vegetable juice. ... . Low fat milk. ... . Milk alternatives.. What food washes out sugar from blood?Eggs, peanut butter, beans, legumes, protein smoothies, fatty fish, and nuts are all high in protein. An increase in healthy fat intake also helps in sugar detox.
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What do you eat to lower your blood sugar
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