It’s no exaggeration that balancing your blood sugar could be a matter of life or death. Chronic high blood sugar levels are toxic to your body, destroying organs and blood vessels and paving the way to a heart attack, type 2 diabetes, stroke, dialysis, nerve damage, erectile dysfunction, or even blindness. Out-of-control sugar levels can be reined in and regulated with the right foods.
Maintaining healthy blood sugar levels will protect you from developing diabetes. Studies shows that eating certain foods will help lower blood sugar level. Here are 10 top foods to help lower blood sugar level.
Avocados: Don’t let the fat content of avocados fool you, they’re still good for you. Avocados are full of monounsaturated fat, the kind that helps slow the release of sugars into the bloodstream, prompting less insulin release. Avocados also contain beta-sitosterol, a compound that could help quell inflammation after an intense workout. Just limit yourself to one-quarter of an avocado at a time to avoid calorie overload.
Mangoes: Mangoes may taste sugary sweet, but this delicious fruit may actually lower blood sugar. Mangoes also contain over 20 different vitamins and minerals including vitamins C and A, folate, and fiber.
Olive Oil: Olive oil, rich in the same monounsaturated fat found in avocados, prevents not only belly fat accumulation, but also insulin resistance. Olive oil encourages the release of the appetite-suppressing hormone leptin.
Cherries: Cherries contain naturally occurring chemicals called anthocyanins, which could help lower blood sugar levels in people with diabetes. A study found that anthocyanins could reduce insulin production by 50%. Anthocyanin-loaded cherries may also protect against heart disease and cancer.
Vinegar: Vinegar has been found to blunt blood sugar and insulin increases, as well as heighten the sensation of fullness after a high-carbohydrate meal. A study found that people who started a meal with a vinegar drink enjoyed better blood sugar and insulin profiles following the meal.
Vegetables: Vegetables packed with fiber, non-starchy vegetables such as broccoli, cucumber, and carrots can also help prevent surges in blood sugar levels while providing essential nutrients.
Nuts: Nuts such as almonds, walnuts, and pistachios contain healthy fat that slows the body’s absorption of sugar. But be sure to limit how many nuts you eat in one sitting because even healthy fats contain calories.
Ginger: Garlic has been used for years to lower cholesterol levels but it also shows promise for lowering blood sugar. Garlic extracts increased the amount of insulin available in people with diabetes. Studies have also shown that onions also have positive effects on blood sugar. Despite the risk of bad breath, garlic and onions make food taste good. And it turns out that they’re good for you, too.
Oranges: Full of water to keep the body hydrated, oranges are a great low-calorie source of energy. They also contain pectin, a soluble fiber that lowers LDL cholesterol in the blood. And despite being sweet, this citrus fruit has a low glycemic index (GI)—this means it doesn’t affect blood sugar and insulin levels very much. Oranges also have lots of vitamin C, a friend o the immune system. The fruit contains more fiber and antioxidants that the juice.
Beans: Beans offer a lot of bang for the buck, so to speak. They’re rich in soluble fiber and protein (when paired with rice, they form a complete protein). With a low GI, beans are a great food choice for avoiding blood sugar spikes. They take a long time to digest, so you’ll feel satiated longer and be less likely to snack later