A balanced meal is important for everyone, particularly individuals with diabetes. Certain foods can help control diabetes and other insulin-related disorders by lowering blood glucose or sugar levels after eating. Cleveland Medical Center notes that these foods work by lowering the glycemic index, or how sugar from ingested foods is released into the blood, as well as by increasing the sensitivity of the hormone insulin, which transports glucose in the cells. Several foods can be added to a balanced diet to lower blood sugar levels.
Fiber
The Cleveland Clinic recommends foods rich in fiber to lower blood glucose and insulin levels after a meal. Approximately 20 to 35 g of fiber should be added to the diet per day. Good sources of fiber include whole grain breads, pasta and cereals; bran; fresh fruit and vegetables; and beans, lentils and legumes. Fiber also helps lower high cholesterol levels, helping to protect against heart and vascular diseases.
Cinnamon
Cinnamon is a commonly used warming spice that has the ability to mimic insulin, helping to transport glucose from foods into the body's cells where it can be used for energy. Research published by the "American Journal of Clinical Nutrition" reported that cinnamon helps lower fasting serum glucose, triglyceride and cholesterol levels in the body. The study used 6 g of cinnamon ingested with rice pudding to show that this spice instantly delays stomach emptying and lowers blood sugar levels. "Reader's Digest" also mentions that cinnamon is a good source of fiber, further helping to decrease blood glucose. Two teaspoons of cinnamon provides 2.5 g of fiber, more than a half cup of raw cabbage.
Oatmeal
The journal "Diabetic Medicine" published a study that reported that oatmeal helps reduce blood glucose levels after eating. Oatmeal contains beta-glucan, protein and other nutrients that help balance blood sugar and high insulin levels after eating. Beta-glucan is a type of soluble fiber that can quickly regulate postprandial plasma glucose levels after eating. Oatmeal also helps lower cholesterol levels and cleanse the intestines for more efficient digestion.
References
- Cleveland Clinic: Diabetes and the Foods You Eat
- Reader's Digest: Healthy Living - Cinnamon
- The American Journal of Clinical Nutrition: Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects
- Diabetic Medicine: High β-Glucan Oat Bran and Oat Gum Reduce Postprandial Blood Glucose and Insulin in Subjects With and Without Type 2 Diabetes
