Managing your blood sugar can be challenging, especially if you’re living with diabetes. You’re not alone. In fact, about 1.4 million Americans are diagnosed with type 2 diabetes each year, meaning that blood sugar regulation is top of mind for many people daily.
As you may know, certain foods can cause extreme blood sugar hikes, while others can help regulate blood sugar or even effectively lower it.
If we are being honest, it can take a while to feel comfortable regulating your blood sugar, especially if you haven’t lived with diabetes all your life.
The good news is that there are certain foods that you can add to your daily diet to help regulate and lower your blood sugar so that you don’t have to experience ongoing symptoms from high blood sugar.
While we recommend consuming some of these top foods to lower your blood sugar daily, we also encourage you to plan your meals ahead of time to avoid any unnecessary eating that could lead to higher blood sugar spikes.
Let’s explore blood sugar in more detail, including exactly what it is, how it works, and how to lower your blood sugar with natural foods.
Glucose, or blood sugar, is the main sugar in the blood. It is directly derived from the food you eat and is used as the body’s main energy source.
Glucose is carried to all cells of the body directly through the bloodstream.
Low blood sugar, known as hypoglycemia, is caused by not having enough sugar in your bloodstream, which can lead to adverse health effects.
Conversely, too much blood sugar, known as hyperglycemia, thickens your blood to an unhealthy and syrup-like level, leading to serious problems, especially when the insulin in your body cannot regulate it.
Consistently high blood sugar can lead to a diabetes diagnosis that requires meticulous attention to what you eat and your overall blood sugar levels.
High blood sugar symptoms, especially in those with diabetes, tend to gradually develop and worsen over the course of a few days.
Some of the most common symptoms of high blood sugar include
- dry mouth
- increased thirst
- frequent urination
- blurred vision
- unintentional weight loss
- recurrent infections, especially of the skin or bladder
If you are experiencing symptoms consistent with high blood sugar, we recommend visiting your local urgent care for a more in-depth examination, blood test, and diagnosis.
If you’ve been diagnosed with hyperglycemia or diabetes, it is vital to keep your blood sugar within the targeted range as provided by your primary care doctor or diabetes specialist.
To help regulate and lower your blood sugar, consuming foods beneficial to your body and blood sugar numbers is important.
Here are the top seven foods to lower your blood sugar.
1. Non Starchy vegetables
A great for blood sugar regulation and overall fullness, non starchy vegetables fill up your belly while filling you with essential nutrients and vitamins.
Because they don’t include sugar, you can eat as many as you want without worrying about blood sugar spikes.
Some of the best options include broccoli, avocado, artichoke, cauliflower, cucumber, celery, green beans, and onions.
2. Leafy Greens
Chock full of all the vitamins and minerals you can imagine, leafy greens are an optimal choice for your daily plate. They are low in digestive carbohydrates, allowing you to eat larger amounts without blood sugar spikes.
Options include kale, spinach, green leaf lettuce, and turnip greens.
3. Fatty Fish
One of the healthiest options for anyone, fatty fish is full of essential nutrients, including omega-3s, which help to care for your heart, blood vessels, and brain from any possible complications of diabetes, like a heart attack or stroke.
Some great fatty fish options include salmon, tuna, and cod.
An excellent source of healthy fats, eggs are a great option to add to your breakfast menu or even afternoon snack.
They have been proven to improve insulin sensitivity and help with free radical elimination in your body to reduce your risk of disease development.
When eating, make sure to consume the yolk, as that is where most of the nutrients are located.
If you’re hoping for a sweet treat without the blood sugar spike, strawberries are the answer. They are packed with antioxidants and have been shown to lower insulin and cholesterol after meals. If you’re not a strawberry fan, you can swap them out for other berries, like blueberries, raspberries, or blackberries, which are all low on the glycemic index.
6. Greek Yogurt
The perfect dairy fix without the high sugar or carb overload, greek yogurt is a great snack or breakfast addition high in healthy probiotics.
Steer clear of brands and flavors packed with sugar or toppings. Instead, opt for unflavored or low sugar.
If you’re hoping for more flavor without the need for sugars, cinnamon is a great option to add rich flavor to almost every dish you can imagine. It helps lower blood sugar levels, reduces A1c levels, and helps improve insulin function. Add a dash to some unflavored greek yogurt and have the perfect, flavorful midday pick-me-up.
At Amory Urgent Care, we believe that you deserve to get the treatment you need when you need it, without long wait times or trips to your primary care doctor or local hospital.
If you’re experiencing symptoms consistent with high or low blood sugar, we can help. Our urgent care team is ready and willing to test your blood sugar levels any day of the week in our onsite lab. Stop in anytime; no appointments are needed, and we are open seven days a week.