When carbohydrates are consumed, they are broken down into glucose, the body's main source of energy. As the glucose enters the bloodstream, it is regulated by the pancreas. When blood glucose levels are high, hormones move glucose from the blood to the cells for storage. Foods like white bread are high in sugars and will cause blood sugar to spike, or rapidly increase. Fortunately, there are foods that will stabilize and even lower blood glucose levels.
Cinnamon
Cinnamon has been shown to dramatically decrease blood sugar levels. A study by the American Diabetes Association demonstrated that consuming 1/4 to 1/2 tsp. of cinnamon per day lowered blood sugar by 18 to 29 percent. In order to maximize the benefits of cinnamon, it is recommended that 6g, or around 1 1/4 tsp., be consumed per day.
Chromium and Zinc
Foods containing chromium and zinc have also demonstrated the ability to reduce glucose levels in the blood. Chromium assists the body to properly respond to insulin, the hormone that moves glucose into the cells. Excellent sources of chromium include romaine lettuce, onions, tomatoes, potatoes and bran. Zinc assists in the body's production and storage of insulin. According to the Office of Dietary Supplements, top food sources of zinc include oysters, beef, pork and fortified breakfast cereals.
Glycemic Index
The glycemic index, or GI, is a rating system that scores foods from zero to 100 based on how they affect the body's blood glucose levels; the higher the number, the more rapid blood sugar will increase. Blood glucose levels can be maintained and lowered by consuming foods low on the GI.
Low-Glycemic Diet
Though foods like white rice and potatoes are considered high on the GI, with a score of 70 or higher, many foods score low on the GI. Foods receiving low GI scores---55 or lower---that are not likely to increase blood glucose include carrots, apples, fat-free milk, lentils and soybeans.
References
- Mayo Clinic: Glycemic Index Diet
- Healthy Weight Forum: Glycemic Index and Glycemic Index Food List
- American Diabetes Association: Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes
- Battle Diabetes: Natural Foods and Supplements to Reduce Your Blood Sugar
- World's Healthiest Foods: Chromium
- Office of Dietary Supplements: Zinc
