13 Incredible Foods That Reduce Blood Sugar

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Today we’ll cover 13 amazing foods which score low on the glycemic index. This list covers a wide variety, so you’ll be able to at least find a few to suit your tastes.
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#13. Fermented Foods

Studies now suggest that imbalance within the gut microbiome can lead to increased levels of insulin resistance. Gut microbes may influence insulin levels and also impact leptin signaling. As a result, they can influence cravings and food intake.

#12. Fish

Eating more protein can help your body slow the digestion of carbohydrates, which can aid in blood sugar management. Fish is possibly the best lean-meat protein choice, and cold-water fish can additionally prevent or help you manage diabetes.

#11. Avocado

The mono-unsaturated fat within avocados can also help lower blood pressure and reduce the amount of LDL, or “bad” cholesterol within your body. This can also lower the risk of heart disease.

#10. Sweet potatoes and yams

With a glycemic index of just 44, these types of potatoes are loaded with nutrients – from vitamin C, to vitamin A, to potassium, and they contain a high amount of fiber.

Note: It’s not recommended for diabetics to consume as high an amount of sweet potatoes.

#9. Old Fashioned Oatmeal

Old fashioned, steel-cut oats offer many health benefits, along with helping to keep blood sugar low.

In fact, eating 100% whole grains and foods high in fiber can reduce the risk of diabetes by 40%.

#8. Nuts

Natural, unsalted roasted or raw nuts are perfect snacks. Just make sure to avoid sugary coatings.

Nuts are loaded with fiber while having a glycemic index score of 55 or less, depending on the nut.

#7. Yogurt

With a score of 50 or under, plain yogurt is a low-GI food.

It’s also a good protein source, which can help slow the digestive process.

Unsweetened, plain Greek yogurt is also renowned for its probiotic benefits.

#6. Berries

While berries contain carbohydrates, their high fiber lowers their net carb amount and can slow digestion, which helps your body with blood sugar management.

Berries have been shown to improve insulin sensitivity.

A recent study showed that women who ate 5 ounces of mixed berries with bread reduced their insulin levels by about 25%, as compared to women who ate only bread.

#5. Three Special Vegetables

Broccoli - When the broccoli is chopped or chewed, creating sulforaphane, a type of compound that has amazing blood-sugar-reducing properties.

In numerous studies, sulforaphane-rich broccoli extract has enhanced insulin sensitivity and reduced blood sugar levels.

Spinach - This vegetable has plenty of fiber, vitamins, folate, manganese, calcium, potassium, zinc, phosphorous, protein and carotene.

Its glycemic index is almost ZERO. So, eating spinach can fill you up while lowering blood sugars.

Cauliflower - It's great for the heart and can also help lower the risk for many diseases.

It's extremely high in fiber and contains a wide array of cancer-fighting antioxidants. It’s also a good source of sulforaphane.

#4. Mushrooms

Portabello mushrooms are low in calories but big in flavor.

1 large portabello has just 22 calories, 2 grams of protein, 4 grams of carbs and 1 gram of fiber.

It also contains 24% of the riboflavin you need in a day.

Not only are mushrooms low-carb, low-calorie, and anti-inflammatory, they also help with weight management, have prebiotic benefits to aid gut health, and have both soluble and insoluble fiber-- which will help lower blood sugar levels.

#3. Eggs

Eggs are, on average, about 70 calories, have 6 grams of protein, and a glycemic index of ZERO.

In fact, eggs are a perfect protein with all 9 of the essential amino acids we need.

The protein within eggs can help your body manage blood sugar levels, and it’s been reported that eating 1 egg a day may lower fasting glucose levels by 4.4% in prediabetics and type 2 diabetics.

#2. Pumpkin and Pumpkin seeds

Pumpkin seeds are considered to be a diabetic superfood, but the rest of the pumpkin is good for you as well!

All varieties of pumpkins and squash are full of fiber and antioxidants, plus they can help regulate blood sugar levels.

#1. Legumes

The category of legumes includes a host of healthy glucose-lowering food choices, including beans, chickpeas, lentils, and peas.

Though legumes contain a good amount of carbohydrates, they are all are packed with nutrients and still have a very low glycemic index score.

Legumes have the perfect combination of fiber, protein, and complex carbs, which work together to maintain healthy blood sugar levels.

Видео 13 Incredible Foods That Reduce Blood Sugar канала Diabetics Talk