Amazing Foods That Can Help Lower Your Blood Sugar Levels Naturally

Foods with high glycemic index, such as white bread, are usually associated with higher blood sugar levels and diabetes risk. However, there are some foods which can actually help you lower your blood sugar level naturally without compromising on taste or nutrition. Here’s our list of 9 amazing foods that can help lower your blood sugar levels naturally.

1) Olive oil

Olive oil is best known for its ability to lower LDL cholesterol, which can significantly reduce your risk of heart disease. But what many people don’t realize is that it’s also a great blood-sugar regulator and weight-loss tool. One study found that adding extra virgin olive oil to a high-carbohydrate meal improved blood sugar responses, making it an ideal choice for individuals with diabetes or prediabetes who are trying to lose weight. The high levels of monounsaturated fats in olive oil also help stabilize insulin levels and keep cravings at bay, which can be helpful for dieters who tend to overeat when trying to restrict calories.

2) Cinnamon

Aside from its uses in baking delicious desserts, cinnamon can help lower blood sugar levels by enhancing your body’s response to insulin. Consuming half a teaspoon of ground cinnamon two times per day has been shown to significantly lower fasting blood sugar levels and improve insulin sensitivity. A word of warning: cinnamon can thin your blood, so if you are taking medication for high blood pressure, be sure to consult with your doctor before adding any new spices or foods into your diet.

3) Tomato Sauce

Tomatoes are a powerhouse of nutrients, but they’re also rich in lycopene. In fact, just one serving of tomato sauce is estimated to contain 40% of your daily value of lycopene. Lycopene can help stabilize blood sugar levels and keep them from rising too quickly. It may even help combat insulin resistance.

4) Flaxseed

Flaxseed specifically a type of fiber known as lignan, which is contained in flaxseed—is one of nature’s best blood sugar-controllers. In fact, just three tablespoons of ground flaxseeds daily can help lower your blood sugar by as much as 25%.

What’s more, it’s also been shown to have significant benefits for diabetics when taken with standard oral medication. Just be careful to buy whole seeds or grind them yourself before eating; otherwise, you run into potential issues with phytoestrogens from pre-grinding. (Sources: Journal of Agricultural and Food Chemistry, Molecular Nutrition & Food Research)

5) Oatmeal

Oats are rich in antioxidants, vitamin E and beta-glucan. A study published in Diabetes Care found that participants who ate high-protein oats for breakfast lost more weight than those who had a high-protein breakfast of bagels. Whole grains are digested slowly, which keeps blood sugar levels under control. Regularly eating whole grains, like oats, can help lower your blood sugar levels and insulin resistance. Add a small amount of healthy fat to your oatmeal for an even greater effect on insulin levels. Eating foods with fat triggers hormones that cause you to feel full faster and keeps you from snacking later on.

6) Leafy Greens

Leafy greens, like spinach and kale, are high in folate and other vitamins that help lower blood sugar. Plus, they’re chock full of fiber to keep you feeling fuller longer and stave off those pesky hunger cravings. Leafy greens also provide a great source of antioxidants,another benefit if you have diabetes. If you don’t like spinach or kale, consider adding other leafy greens like Swiss chard, collard greens and arugula to your plate instead.

7) Beans

High in fiber and protein, beans are a great addition to any diet. They’re also low in fat and calories, so you don’t have to feel guilty about giving them a try. Black beans and lentils provide extra-special benefits for those with diabetes because they contain resistant starch, a type of carb that helps stabilize blood sugar levels by preventing insulin spikes.

They also help make you feel full faster so you eat less overall. Give black beans a shot in your favorite chili recipe or mixed into casseroles. Lentils offer similar results as they have one of the lowest glycemic indexes (which means they don’t cause your blood sugar to spike) of all legumes.

8) Berries

Blueberries and raspberries can lower blood sugar. Eating berries with breakfast or at snack time is a great way to keep your blood sugar in check throughout the day, according to Dr. Axe. This is because berries are high in fiber and have a low glycemic index (GI).

Berries take longer for your body to digest, preventing spikes in your blood sugar levels. Add them to oatmeal, smoothies, yogurt, salads and more. They also freeze well so you can stock up on them when they’re in season!

9) Garlic

Garlic helps lower blood sugar levels, thanks to its numerous properties. It helps lower cholesterol and triglycerides and reduces inflammation in your arteries. Garlic has anti-bacterial properties that can help prevent heart disease by reducing plaque build-up in your arteries.

Additionally, garlic contains allicin, which is thought to be responsible for much of its heart-healthy benefits. In fact, a recent study found that supplementing with garlic significantly decreased systolic and diastolic blood pressure within six months (from 110/65 to 97/63). Further research is necessary to determine if these results are sustainable long term but taking a few cloves of garlic per day is likely worth it for many people with high blood pressure.