Eating blood sugar-lowering foods is one way to keep the blood sugar levels of diabetics stable. These types of foods have different ways of working in controlling blood sugar, ranging from slowing the release of carbohydrates to increasing insulin sensitivity.
Diabetes is a disease in which blood sugar levels exceed normal limits because the body does not produce enough insulin, or when the body can no longer use insulin effectively (insulin resistance).
If you have diabetes, blood sugar levels will be more difficult to maintain. Especially if diabetic patients have a habit of consuming foods that are high in carbohydrates or sweet foods.
Now, so that diabetics can stay healthy, blood sugar levels must be maintained. One of them is by controlling daily food intake and eating blood sugar-lowering foods.
These are Blood Sugar Lowering Foods
To control blood sugar levels, diabetics need to eat a balanced nutritious diet consisting of carbohydrates, healthy fats, protein, and fiber, and have a low glycemic index value.
There are several types of good foods to help lower blood sugar, namely:
Nuts, such as almonds or almonds, can help regulate and reduce the rise in blood sugar. One study found that people who consumed approximately 30 grams almonds or other nuts every day have lower and stable glucose levels.
Tomatoes contain anthocyanins and lycopene which is classified as an antioxidant. The substance contained in tomatoes is even said to have a similar effect to the antidiabetic drug acarbose, which can slow down and reduce the release of sugar into the blood.
An animal study in the laboratory also showed that lycopene, which is abundant in fruits and vegetables, such as tomatoes, can improve insulin performance, so that blood sugar levels can decrease.
Avocados can be a choice of blood sugar-lowering foods. Based on research, avocados can reduce the risk of diabetes thanks to the healthy fats and minerals in it. These nutrients work by increasing the body’s sensitivity to insulin, so that blood sugar levels fall more easily.
Besides tomatoes, cherries are also rich in anthocyanins which can affect the body’s sensitivity to insulin. If the body’s sensitivity to insulin decreases, the hormone cannot work properly in controlling blood sugar.
Therefore, eating foods that contain anthocyanins regularly can increase the body’s sensitivity to insulin.
5. High protein foods
One type of blood sugar-lowering food that is effective is high protein foods, such as eggs, fish, and nuts. Eggs and fish also contain healthy omega-3 fats that can reduce inflammation and help keep blood sugar levels stable. This type of food is not only good for diabetes, but can also prevent heart disease.
6. Apple cider vinegar
To lower blood sugar levels, you can consume a tablespoon of apple cider vinegar mixed with a glass of water.
Apple cider vinegar, which is rich in antioxidants, is thought to reduce blood sugar levels in the body, but it’s not clear how it works and its direct effect on diabetes treatment.
Fenugreek seeds also called fenugreek or hulbah is rich in soluble fiber. Soluble fiber helps lower blood sugar by slowing the digestion and absorption of carbohydrates, so blood sugar levels don’t rise drastically.
This herb can also increase the effectiveness of insulin, so that the body’s cells can use glucose better. As a result, blood sugar levels will be easier to fall.
The blood sugar-lowering foods above can be tried as a main meal or snack, but you are still advised not to overdo it.
Consumption of blood sugar-lowering foods should also be limited if you are regularly taking diabetes medications. This is to prevent hypoglycemia or blood sugar levels that are too low.
Keep in mind that blood sugar-lowering foods alone cannot treat diabetes effectively. Diabetics also need to exercise regularly, reduce stress, and quit smoking.
If you find it difficult to control blood sugar levels only with diet and exercise settings, consult a doctor for treatment.