(Phipps also has type 1 diabetes.) “There needs to be a certain amount in your blood at all times for your body to function.” By Angela Ryan Lee, MDAngela Ryan Lee, MD, is board-certified in cardiovascular diseases and internal medicine. She is a fellow of the American College of Cardiology and holds board certifications from the American Society of Nuclear Cardiology and the National Board of Echocardiography. She completed undergraduate studies at the University of Virginia with a B.S.
Moreover, a review of 25 controlled studies found that eating whole flaxseed led to significant improvements in blood sugar regulation (29). Administering insulin and exercising are two of the most common ways to get blood sugar levels down. According to the University of Michigan, blood sugar levels of 300 mg/dL or more can be dangerous.
Limiting carbohydrates and replacing simple carbs with complex carbs can lower blood sugar. This could involve swapping out foods like juices, sodas, and pastries with high-fiber vegetables, and refined grains with whole grains. Whether you are managing diabetes or trying to keep your blood glucose levels more stable in general, many people seek foods that won’t spike blood sugar levels. The root cause of hyperglycemia can often be multifactorial and depends on a person’s inherited risk factors, overall health status, diet, and lifestyle.
Here are some natural (and medical) ways to get your sugar back into a safe zone. More science is needed to understand how these herbs and spices may specifically affect diabetes, but they are a safe addition to your cooking. And some, like turmeric, may provide other benefits, including fighting inflammation and helping to prevent cancer. After you eat, your pancreas releases insulin, a hormone that transports the glucose molecules from your blood into your cells’like those in nerves or muscles’to fuel them. The American Heart Association recommends 150 minutes per week of moderate-intensity exercise, which can be achieved in many ways. Often, commitment to a structured exercise program with a type of exercise you enjoy can make sticking to an exercise routine easier.
Managing blood sugar levels is crucial for individuals with diabetes or those at risk of developing the condition. Eating the right foods can help lower blood sugar levels quickly and effectively. Here are some foods that can help lower blood sugar immediately:
When eaten alone or with meals, nuts can help keep blood sugar levels steady because they’re packed with healthy fats and few carbs. For instance, an ounce of almonds contains 164 calories and only 6 grams of carbs, per the USDA. Aim for five 1-ounce servings a week of nuts like pistachios, almonds and cashews.
Foods Rich in Fiber
Eating foods high in fiber can help regulate blood sugar levels by slowing down the absorption of sugars into the bloodstream. Some examples of fiber-rich foods include fruits, vegetables, whole grains, and legumes.
Leafy Greens
Leafy greens like spinach, kale, and collard greens are low in carbohydrates and calories but high in essential nutrients. They can help lower blood sugar levels and reduce the risk of developing type 2 diabetes.
Protein-Rich Foods
Consuming protein-rich foods such as lean meats, fish, eggs, and tofu can help stabilize blood sugar levels and prevent spikes after meals. Protein takes longer to digest, keeping you feeling full for longer periods.
Cinnamon
Cinnamon has been shown to improve insulin sensitivity and lower blood sugar levels. Adding a sprinkle of cinnamon to your meals or beverages can help regulate blood sugar levels and improve overall health.
Apple Cider Vinegar
Studies have shown that apple cider vinegar can help lower blood sugar levels and improve insulin sensitivity. Consuming a small amount of apple cider vinegar diluted in water before meals may help reduce postprandial blood sugar spikes.
Conclusion
Incorporating these foods into your diet can help lower blood sugar levels immediately and improve overall health. However, it’s essential to consult with a healthcare professional before making any significant changes to your diet, especially if you have diabetes or other health conditions.
