More than 50 percent of all adults living in the U.S. will have chronically elevated blood sugar -- diabetes or prediabetes -- by the year 2020, Reuters reports. High blood sugar can lead to a number of life threatening complications, from heart disease, stroke and damage to the nervous system. That's why keeping your blood sugar under control with a healthy diet and physical activity plan is important. In addition, consider adding these foods that help control blood sugar.
Almonds
Some people avoid almonds and other nuts because they are high in calories from fat. However, according to Jill Spotz of University of Medicine and Dentistry of New Jersey, almonds don't contribute to weight gain like most other fatty foods. In fact, almonds may boost insulin sensitivity and aid in blood sugar control. Almonds are rich in a trio of nutrients that can prevent blood sugar "spikes." Magnesium, dietary fiber and monounsaturated fats are three nutrients found in high concentrations within almonds that Spotz states is responsible for almond's ability to aid in blood sugar management. To get these benefits, consume between one and two ounces of fresh almonds per day. When choosing almonds, opt for those that don't contain added sugar, oil, or sodium.
Blueberries
Blueberries and other berries like strawberries and blackberries are very rich in antioxidants. Antioxidants are important because they destroy molecules known as free radicals that kill healthy cells within your body. According to a report in Science Daily, the antioxidants in blueberries stimulate fat loss, pancreatic insulin secretion, and insulin sensitivity. However, studies investigating blueberries on human subjects' blood sugar management has not yet occurred. Choose whole fresh blueberries over blueberry juice because whole blueberries contain more dietary fiber -- a nutrient that slows the passage of carbohydrates into the bloodstream. Remove pesticide residue that may be present on the surface of blueberries by washing them thoroughly.
Yams
Yams are a Thanksgiving favorite that should be eaten all year round. Yams score very low on the glycemic index -- a measurement of how rapidly a carbohydrate food ends up as blood sugar. Diets rich in low glycemic index foods like yams keep blood sugar levels down, the Glycemic Index Foundation reports. In addition, a low glycemic index diet reduces the risk of diabetes, cardiovascular disease and obesity. Harvard University reports that the glycemic index of yams is only 38 -- significantly less than other starchy vegetables like corn and peas. Yams can be baked as a dinnertime side, used in soups and stews or chopped up into salads.
