The 20 Best Foods to Lower Blood Sugar Naturally

For people with diabetes, foods and beverages that the body absorbs slowly are best because they do not cause spikes and dips in blood sugar. The GI measures the effects of specific foods on blood sugar levels. People who are looking to control their blood sugar levels should pick foods with low or medium GI scores. People can also pair foods with low and high GI scores to ensure that a meal is balanced. Researchers suggest that low GI patterns of eating can improve Trusted Source a person’s blood sugar response over time. However, there is no evidence to suggest that eating a certain type of food can lower a person’s blood sugar levels in a diabetes-related emergency.

Below are some of the best foods for people who are looking to maintain healthy blood sugar levels.

Sweet potatoes and yams

Regular potatoes have a high GI score, but sweet potatoes and yams have low scores and are very nutritious. Some research indicates that the flesh of the sweet potato contains more fiber than the skin, indicating that the whole vegetable could be beneficial for those with diabetes. Reporting the findings of an animal study, the researchers also note that sweet potato consumption may lower some markers of diabetes. Although there is still no conclusive evidence to suggest that sweet potatoes can help
stabilize or lower blood sugar levels in humans, they are undoubtedly a nutritious food with a low GI score.

Oatmeal and oat bran

Oats have a GI score of 55 or lower, making them less likely to cause spikes and dips in blood sugar levels. The authors of a 2021 meta- analysis Trusted Source of 103 trials looked at how β-glucan affects blood sugar levels after a meal. They found evidence to suggest that carbohydrate-based meals containing β-glucan were linked to lower blood sugar levels than those without.

Nuts

Nuts are very rich in dietary fiber and have GI scores of 55 or below. Nuts also contain high levels of plant proteins, unsaturated fatty acids, and other nutrients, including antioxidant vitamins, phytochemicals, such as flavonoids, minerals, including magnesium and potassium.

Legumes

People with diabetes may wish to avoid legume products that contain added sugars and simple starches, such as those in syrups, sauces, or marinades. These additions can significantly increase a product’s GI score.

Collard green

These are a part of the cruciferous vegetable family and include; kale, rutabaga, Brussels, broccoli, sprouts, cabbage, turnips, etc. They provide a lot of nutrients at low calories & are known to lower the blood glucose level in patients with type 1 diabetes and stabilize the lipids, insulin and blood glucose level in type 2 diabetics.

Mustard greens

Leaf-mustard is very low in calories (27 calories per 100g raw leaves) and fats. However, its dark-green leaves carry ample amounts of phytonutrients, vitamins, and minerals. Additionally, it contains a very good amount of dietary fibre that helps control cholesterol levels by interfering with its absorption in the gut.

Sweet Potatoes

Best amongst the potato family, boiled sweet potatoes have a glycemic index of 44 which is why they are considered a superfood for diabetics. According to the American Journal of Clinical Nutrition, eating sweet potatoes in moderate amounts will help you keep your blood sugar levels in the healthy range even if you have diabetes.

Berries

Berries contain a natural sugar called fructose which does not need to be metabolized; hence, the fruit is well tolerated in the body. It’s advisable to take two servings but always monitor what works best for you.

Tomatoes

Fresh tomatoes, when consumed in moderation, are not a problem for managing your blood sugar levels. For example, 1 cup of cherry tomatoes contains 5.8 g of carbohydrates and 1.8 g of fibre, which is the equivalent of 4 g of net carbs, while 1 medium whole tomato has 4.8 g of carbohydrates and 1.5 g of fibre, or the equivalent of 3.3 g of net carbs.

Oatmeal

Studies have confirmed that eating whole grains and high-fibre foods helps in reducing the risk of diabetes by almost 35 to 42%. Oatmeal consists of high fibre and whole grains. In addition, it consists of soluble fibre that slows down the rate of glucose absorption in the GIT thus ensuring the blood-sugar levels are kept at the right levels.

Mushrooms

Depending on the kind of mushroom you go for, the glycemic index might fluctuate although it is always considered as low. With their unique line of nutritional benefits, it also has the benefit of adding a whole new flavour to a meal. Portabella mushrooms are used as a meat replacement because of their beefy texture and nutritional value. It contains 22 calories per 100g.

Cauliflower

Cruciferous vegetables such as cauliflower are very beneficial in terms of glycemic load. These vegetables are often seen in the health news since they are known for their heart disease and anti-cancer characteristics. If taken regularly, this unique blend of phytonutrients is very healthy and absorbed well in the body. One can rotate this kind of vegetables so as to avoid eating the same kind every day.

Cherries

These fruits rank pretty low when it comes to the glycemic index. Though not as low as some vegetables it’s considered healthy for diabetic people. It’s definitely a fruit to consider when making a listing of a low glycemic index food diet.

Coconut

Coconut ranks highly in saturated fats, but if used sparingly, it is not a big threat to your blood glucose levels. Coconuts are used to flavour different types of dishes. Its different parts can be used, be it, coconut milk, coconut flour, its flesh and also coconut water. However, it’s important to know which part you are using to determine the glycemic index as well as nutritional benefits.

Apple

They say, an apple a day keeps the doctor away. This is because apples provide you with fibre, vitamins and minerals and a wide range of nutritional benefits while having a low glycemic index of 39. It requires very little preparation, no special storage and is also easy to carry.

Peaches

Peaches are a great food to stock in the season. You can enjoy the natural sweetness in them, and when eaten in moderation they can keep the levels of blood sugars in check. Though the GI changes when peaches are used as a part of the dessert, eating fresh peaches shouldn’t raise concerns. Its GI ranking is 28.

Whole wheat bread

Whole wheat bread has gained popularity in recent years. This is because white bread is regarded as unhealthy. However, wheat bread is ranked 49 in terms of GI. This is because it’s processed differently from white bread hence, has more nutritional benefits.

Carrots

Beta carotene in carrots is known to help with eyesight and is also high in vitamin A. When mixed with peas, they can make a very delicious meal and still keep low glycemic. Carrots have a glycemic index of 19.

Broccoli

Broccoli is a superfood often seen in almost every healthy food listing. They are known for providing fibre, minerals, vitamins and nutritional value. They have a

very low value of 10 on GI scales and therefore, the body can handle it very well.

Avocados 

Avocados, in addition to being creamy and delicious, may have considerable benefits for blood sugar management. They’re high in good fats, fibre, vitamins, and minerals, and eating them has been found to lower blood sugar levels.

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