We wrote an article a while ago why sugar is bad for our health (here). But HFR is now taking it a step further and bringing you a list of foods that lower blood sugar and regulate your insulin levels! Sugar is bad for you not only because it is high in calories, but also because it spikes your blood sugar and your triglycerides, which is a risk factor for heart disease.
- Lima Beans: Are high in soluble fiber which slows digestion and prevents blood sugar from rising too quickly after you eat. Just don’t eat them raw because they are toxic uncooked.
- Oatmeal: is another super source of soluble fiber, which keeps blood sugar on an even keel and may lower your risk of type 2 diabetes.
- Bitter Melon: This vegetable looks like a cucumber with warts, and it’s an Indian folk remedy for diabetes. As the name implies, bitter melon has a taste that’s a long way from sweet but it can be cooked or added to other dishes. In one study, supplements of bitter melon juice improved the glucose tolerance of 73% of patients with Type 2 diabetes.
- Peanuts: eat a handful of peanuts or a Peanut butter because the fat, fiber and protein in these nuts can stave off blood sugar spikes. A study found that women who ate peanut butter (or an ounce of nuts) five or more times a week lowered their risk of type 2 diabetes by nearly 30%. Just be mindful of portion control because peanuts are high in calories.
- Cabbage: is low in calories and high in fiber, with a glycemic index rating of near zero, meaning that it converts to sugar very slowly in the body.
- Vinegar: vinegar has long been used to cure a wide range of ailments. The acetic acid in vinegar (the compound that’s responsible for its tart taste and smell) helps stabilize blood sugar levels after eating. So pick salad dressings that have a vinegar base for added benefits.
- Okra: is a low glycemic index food and it is low in calories. Okra contains a great deal of soluble fiber, which slows digestion of carbohydrates in the intestinal tract and can help stabilize blood sugar.
- Cinnamon: We praised it’s benefits in an article here. Cinnamon a powerful anti-inflammatory and antioxidant, and helps lower blood sugar levels and improve insulin’s ability to respond to glucose in the blood. Sprinkle it on oatmeal, have it in tea form, sprinkle it on fruit!
- Prickly Pear/ Nopal: is one of the lowest foods on the glycemic index. Several studies in Mexico have shown blood sugar lowering effects.
- Grapefruit: Not only do grapefruits have plenty of vitamin C, they also contain naringenin, an antioxidant that appears to cut the risk of developing insulin resistance.
- Spinach: This leafy green is a great source of magnesium, a mineral that helps regulate blood sugar and blood pressure. People with type 2 diabetes often have lower levels of magnesium in their blood.
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