Diabetes is a condition in the blood when a person’s body doesn’t produce insulin. When insulin isn’t made, the glucose (sugar) in the blood can’t get out and enter the cells where it can and needs to be used for energy.
While there are medications that people with diabetes can take to help with this, there are also foods that have been found to lower blood sugar levels. Here are some of those foods.
- Chocolate
OK, before you get too excited and go buy a Snickers bar, we’re not talking about the milky, sugary chocolate that would likely cause a spike in your blood sugar levels. What we’re talking about is dark chocolate. Yep, the bitter bar. As it turns out, dark chocolate improves insulin sensitivity, according to a study conducted by researchers at Tufts University. The study further found that chocolate also significantly dropped in blood pressure, reduced LDL (bad) cholesterol. Another study found it to improve blood pressure in patients with type 2 diabetes and hypertension
- Cinnamon
Again, before you embark on a total cinnamon challenge, consuming copious amounts that the body can’t handle, maybe start by sprinkling it on a bowl of sliced apples or sweet potatoes. Because, as it turns out, ½ teaspoon of cinnamon on the daily, can make cells more sensitive to insulin, converting the blood sugar into energy. In fact, a study at the Human Nutrition Research Center in Beltsville, Maryland, found that after 40 days of consuming small amounts of cinnamon extract, diabetics experienced both lower blood sugar spikes after eating as well as significant improvements in their overall heart health.
- Beans
From lentils to pinto, kidney, black red — you name it — beans are a wonder food for lowering blood sugar. Beans contain fiber which is a carbohydrate that the body can’t digest. And slow digestion slows down the rise in blood sugar after eating. Beans also contain starch that helps the bacteria in your gut to produce fatty acids. These acids promote a better use of insulin
- Popcorn
If beans are not your go-to source of fiber, try popping some popcorn — without the added salt or sugar. Just one cup of air-popped popcorn contains 1 gram of fiber. Popcorn is also fat and cholesterol-free, is low in calories and even has iron, and protein for an added bonus. To make it a bit more full of healthful goodness, add some olive oil, dried herbs and a small sprinkle of salt or hot sauce to boot.
- Cold-Water Fish
Now we know that you can’t just snack all day. You’ve got to have a main course in there somewhere. Good thing, cold water fish like Alaskan salmon, sardines and Atlantic mackerel are rich in omega-3 fatty acids—the “good fat.” In fact, a study published in the National Library of medicine found that Omega-3 Fatty Acid Supplementation had a positive effect on on glucose control and lipid levels in people with type 2 diabetes. Omega -3’s can also help lower the artery-clogging LDL cholesterol while raising levels of HDL (good) cholesterol.
So, make a fishy meal with a side of beans and a nice salad. Then go for a walk before returning home to a nice bowl of air popped popcorn topped with shavings of dark chocolate, then sprinkled with a touch of cinnamon all while resting assured that your blood sugar levels will lower themselves down.
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