11 Foods That Help Lower & Control Blood Sugar

Food and Blood Sugar

Diet is vital for smooth body functioning irrespective of you are diagnosed with any disease or not. But the diet you consume becomes a critical element if you have Blood Sugar. A person with high or low Blood sugar simply means their body is unable to produce enough insulin or it is not using the insulin correctly, which in turn leads to glucose accumulation in the body.

High inclusions of blood glucose in the body not only causes exhaustion and tiredness in the short term but also heart diseases in the long term. Hence, patient with diabetes is recommended to eat foods that do not cause spikes and dips in blood sugar level and gets absorbed in the body slowly.

Glycemic index is one of the essential factors to be considered while choosing the food you consume because whatever you eat has a direct impact on your blood sugar levels. The Glycemic index measures the effect of the specific food we eat on our blood sugar.so it is important to keep checking the glycemic scores of the food you consume.

Along with GI, a strict check should be kept on carbohydrates because the wrong type of carbs can also be responsible for high blood sugar spikes. A balanced diet aims to keep weight on track, improve cholesterol, control blood sugar, and blood pressure. As the increase in anyone can cause heart disease, kidney problems, vision loss, etc.

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Foods that can help lower and control blood sugar

Lowering Blood sugar level means just to maintain it and not let it increase the specific level. Once you have blood sugar, it’s almost next to impossible to get rid of it by thinking of lowering it. To keep it low is the only way to maintain it and for that, a good meal plan is required.

Here is the list of foods that can help maintain blood sugar and how:

1) Green leafy vegetables: Leafy Vegetables are high in potassium, nutrition, minerals, Vitamin C and are low in calories and digestible carb. Increases Vitamin C intake has shown reduced inflammation in the body. Leafy is also a good source of antioxidants which protect eyes from various problems like cataract, vision loss, etc. Potassium helps the body to get rid of sodium through the kidney faster. All the contents present in Leafy helps to lower the blood sugar and protect diabetes complications like heart or eye diseases.

2) Berries: Berries are one of the nutritious fruit you can eat if you have diabetes. They consist of a natural compound called Flavonoids. They are also high in fiber and are antioxidants in nature. Additionally, it also has anti-inflammatory benefits for heart health and reduces heart disease risk. Flavonoids help to prevent hypertension and lower blood pressure.

3) Fatty Fish: Fish are high in lean proteins and omega 3 Fatty acids. Its anti-inflammatory properties improve arteries function after eating. Consumption of fish regularly reduces the risk of heart disease. The proteins help you feel satiate and increases metabolic rate too. Overall, these properties can help in lowering blood pressure.

4) Nuts: Nuts are rich in dietary fiber and are low in digestible carbs. All types of nuts are high in plant proteins, unsaturated fatty acids, and other nutrients. They consist of antioxidant vitamins, flavonoids, and minerals like magnesium, potassium. The only caution while choosing nuts for consumption should be that they are whole and unprocessed. Regular intake of nuts helps body composition and a significant reduction in insulin levels, beneficial for a person with diabetes as high level of insulin can cause other diseases like Alzheimer’s, cancer, etc

5) Olive Oil: Olive oil is an example of healthy fat and extremely beneficial for heart health. It contains antioxidants called polyphenols. The anti-inflammatory property present in it protects the Cholesterol levels from damaging by oxidation and decreased blood pressure.
Studies have also shown that olive oil is the only healthy fat that can reduce heart disease risk.

6) Garlic: Garlic helps to increase the amount of nitric oxide in the body, which in turn can help reduce hypertension. Nitric oxide promotes the widening of arteries to reduce blood pressure. It also reduces inflammation and cholesterol in a diabetic person’s body.

7) Yoghurt: Yoghurt is very well known for weight loss because of low fats present in it. The amount of sugar added to yoghurt should always be checked before consumption to be benefited by its properties. More servings of yoghurt have shown a reduced risk of developing high blood pressure and heart diseases. Greek yoghurt is also very beneficial. Even more, preferred over healthy yoghurt as it has high calcium and protein that promotes weight loss by reducing calorie intake and appetite.

8) Whole Grains: Rich in fibre, broken down very slowly by the body, which in turn slows down the glucose absorption. Fibres also help insulin sensitivity. These factors ensure the blood sugar levels are maintained and reduce the risk of diabetes.

9) Fruits: Fruits have their sugar, and it is a great source to maintain fructose in the body. But in case of a diabetic person, this much sugar is harmful. That’s why a person with diabetes should choose fruits with a low GI score or contains a high level of water and fibre to balance out this naturally occurring sugar. Fruits are a great alternative to any other sweeteners on the table, and you can easily alternate it with fruits with low GI scores.

10) Chia seeds: Chia seeds are incredibly high in fibre and low in digestible carbs. They are also rich in healthy fats, vitamins, fibre, and antioxidants. Studies have shown that Chia is excellent at improving blood sugar levels and reduces chances of heart disease.

11) Eggs: Eggs are food that can make you feel satiated for hours. Regular consumption of eggs can reduce various heart risks. Due to eggs inflammatory property, it decreases inflammation, improves insulin sensitivity. As eggs are high in protein, it promotes proper cholesterol levels and modifies the shape of your harmful cholesterol levels. But while consumption eggs should be eaten whole as nutrients are found in yolk rather than the white.

Additional Strategies

Even though eating a healthful, well balanced good meal is a key, diet alone can’t help to maintain blood sugar levels. Studies have shown that diabetic patients who keep a regular check on their blood sugar levels and performs all the activities that are required to maintain a balanced sugar level are likely to have a much lower likelihood of developing diabetic complications.

Below are additional strategies necessary to be adopted with a balanced diet:

a) Exercise

  1. b) Staying hydrated
  2. c) Medications and treatments
  3. d) Sound sleep and stress management
  4. e) Weight management
  5. f) Sticking around a routine

Along with following different ways to lower diabetes and a strict check over diet a diabetic patient can adopt blood sugar formula as a supplement that helps to optimize glucose levels that stabilizes sugar and insulin level


The most crucial factor of the sugar formation in the body of a diabetic patient is what he/she eats. Eating healthy is a central part of managing sugar levels. The type of foods consumed decides the blood sugar level rise or falls. For instance, starchy or sugary foods increase blood sugar levels rapidly. Whereas proteins or fat cause a more moderate increase. Similarly, its recommended to reduce carbs intake and increase fibre intake in the meal. Low levels of sugary diet help to reduce blood sugar levels and block blood sugar spikes, whereas fibre helps carb digestion and sugar absorption.

To maintain a healthy diet routine, it is recommended that a diabetic patient should design a meal plan with the right balance of proportional amounts of proteins, fat, carbs, foods that include magnesium, chromium, etc. and along keeping a check to avoid foods that do not increase glycemia. The above mentioned 11 foods are just a combination of various vitamins, minerals etc. that can help to control or lower blood Sugar. Further, every food’s GI score should be checked before eating. Along with it, the serving size and portion control also need to be followed. It is not necessary that you not eat your favourite food at all.

But there should be a thick line followed between routine diet and occasional cheat days. Its always recommended following the combination of a balanced and good meal along with other necessary activities required in the prevention of blood sugar spikes.

Diabetes Diet

Welcome to my favorite diet!

Eating your meals with a “Low Glycemic Load” means that you are going to stay fuller longer and thus less likely to go out and binge on a bunch of junk.

diabetes dietStaying full is as simple as eating foods with a high protein, fiber, and water content.

Keeping yourself feeling satisfied is the most important aspect for success with any weight loss program. Regardless of it you have diabetes or not, you are in the right place when it comes to learning the basics on how to eat correctly to stabilize your blood sugar. Stabilizing your blood sugar translates long term in to weight loss, ridding yourself of that jittery, irritable, faint feeling associated with hypoglycemia, improving energy and mood, as well as providing the foundation for an anti-aging program!

Wow all that from just one diet!

How exciting.

I bet right now you really want to buy whatever I am selling. Well I am not selling anything, except healthy diet and lifestyle.

I am simply here to teach you how to change your eating habits permanently over the long term, and field any questions or concerns that come up as you start this new adventure to a healthier you.

The most exciting thing about this diet, is that I can sum up how to do this diet in one simple sentence:

Every meal you eat should be high in protein and fiber.

Yes, it is that simple.

Memorize that.

Make that your new mantra.

Fiber is your new best friend forever!!!

Lean proteins are your new favorite friends.

The next step is to memorize what high fiber foods are and what foods are healthy sources of protein and to stock your cupboards with all these foods.

Trust me we will get fussy about the numbers later. But you need to get the basics down before you will be ready for anything like.

Most foods high in fiber are either fruits, vegetables, or whole grains. Begin to make best friends with vegetables now as for diabetics and those trying to lose weight they are essentially “free foods”, meaning the calorie count is relatively insignificant, with of course some occasional exceptions.

Here is a list of good lean protein choices: Chicken, fish, white cheese, plain nonfat yogurt, beans, and whole grains.

Now let’s keep in mind that certain proteins high in saturated fat like beef, bacon, and cheddar cheeses are just not conducive to a healthy lifestyle. Especially for those of you with diabetes we want to be on the look-out for heart disease and kidney problems. If you are having a hard time giving these up then simply treat them like the garnish for your plate. Instead of a pile of bacon you get just have one little piece.

Over time you will begin to feel so much better on this diet that it will be WORTH it for you to get rid of the offending foods. Remember “nothing tastes as good as being healthy and looking good feels”.

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Be sure to drink plenty of water in between your meals. A high fiber diet will naturally require more water. Water will also help keep you feeling full. Sometimes we feel hungry when really we are thirsty.

Now most patients that have Type II diabetes (non-insulin dependent) have it because they already have a very unhealthy relationship with food, if not engage in compulsive eating patterns, and use food as a drug. For my patients having a hard time making these necessary dietary changes, I recommend counseling. Counseling may help treat the underlying problems of anxiety or depression.

While they are trying to make the necessary changes to change their emotional relationship with food, I recommend that they keep chewable fiber tablets on hand so that if all else fails they can at least lower the Glycemic Load of the binge. Now you have to be careful not to get the chewable fiber tablets high in sugar! But sometimes a glass of Metamucil or your favorite fiber supplement can help offset the huge quantity of sugar consumed. Yes this is a quick fix tip, and no it is not addressing the root cause of the problem, it is simply offering a solution to a common problem and trying to approach it realistically while we work towards a permanent solution.

Now that you are eating lean proteins and high fiber foods, the next question is…

“Can I have carbohydrates on this diet?”

Most doctors agree that in most cases a “Slow” carbohydrate diet is better than a “Low” or “No” carbohydrate diet. Personally I am not a fan of the No/Low carbohydrate diet unless it is for specific therapeutic purposes.

“So how do I know if my Carbs are “slow” or not?”

Well that is where the magic of the low glycemic index diet and the numbers assigned to certain foods come in to play. This usually is a bit too complicated for me to just start patients out with right off the bat. I prefer to have my patients on a whole foods diet of lean proteins and fruits and vegetables before playing around with various carbohydrates.

Glycemic Index numbers are determined in a laboratory by measuring how quickly a test panel of humans blood sugars rise after consuming the food. The higher the blood sugar rises, the higher the glycemic index number is as a result. For instance a piece of white bread has a high index number as it will raise your blood sugar rapidly.

Interestingly enough after analyzing the numbers on the Glycemic Index chart one can conclude that not all carbohydrates are created equally. Some will release more rapidly in to the system than others. This might explain why you have a half cup serving of pasta at dinner and your numbers are different than when you have a half cup serving of corn.

The take home message with all of this, is that if you have diabetes…especially type II, it is sincerely in your best interest to get off all the “white” refined foods and stick with the healthier choices of carbohydrates found in fruits and vegetables and whole grains as they are high in fiber as well as packed full of vitamins and minerals which will not only protect your system from long term damages associated with diabetes, but will also keep you younger and feeling more fabulous as part of an anti-aging program.

Switching to this diet can be challenging and require a great deal of support, feel free to leave your questions in the comments of this post!