Glucose is the sugar molecule your cells and brain use for energy. High blood glucose, also called hyperglycemia, is a key characteristic associated with diabetes, prediabetes and insulin resistance and is a risk factor for cardiovascular complications. You can lower your glucose levels by eating certain types of foods. Consult your nutritionist about your diet and the types of foods to eat to lower your glucose.
Low Glycemic Foods
Low glycemic foods are the best types of foods to help you lower your blood glucose levels. The glycemic index is a measurement of how fast your body absorbs sugars from foods into your blood. The higher the glycemic index, the faster sugar from food enters your blood, elevating your glucose levels and increasing your risk of complications. Your body slowly absorbs low glycemic foods, enabling you to prevent spikes and better control blood glucose levels. Low glycemic foods include whole grains, legumes, nuts, seeds and certain fruits and vegetables, such as grapefruits, apples, pears, peaches, green leafy vegetables, carrots and green beans.
Foods With Soluble Fiber
Foods with soluble fiber, such as fruits, vegetables, oat bran and legumes, can lower your blood glucose levels. Soluble fiber is an indigestible substance in food that slows the absorption of sugar from food into your blood. Research by scientists at the University of Texas Southwestern Medical Center in Dallas and published in the "New England Journal of Medicine" in 2000 found that a high intake of dietary fiber, particularly soluble fiber, improves control of blood sugar in patients with type 2 diabetes.
Cinnamon
Cinnamon is a food you can add to meals for flavor. Yet cinnamon also has beneficial health effects that include lowering blood glucose levels. Research by scientists at Agricultural University in Peshawar, Pakistan and published in "Diabetes Care" in December 2003 discovered that men and women with type 2 diabetes who eat 1 g, 3 g or 6 g of cinnamon daily are able to lower blood glucose levels by between 19 and 29 percent after 40 days. The results also demonstrate cinnamon can lower blood cholesterol levels.
Soy Foods
Soy foods, such as tofu, tempeh, miso and soy milk, are made from soybeans, a legume that contains protein, healthy fats and antioxidants. Eating soy foods, such as soy yogurt, can help you lower your blood glucose levels when you eat it before a breakfast meal. Research by scientists at Newcastle University in Tyne, England and published in "Diabetes Care" in December 2010 discovered that type 2 diabetics who eat soy yogurt as a pre-snack before eating breakfast experience a 40 percent lower level of blood glucose after breakfast compared to eating breakfast without having the soy yogurt beforehand.
References
- National Diabetes Information Clearinghouse; Diabetes; 2010
- National Institute of Diabetes and Digestive and Kidney Diseases; Insulin Resistance and Pre-Diabetes; October 2008
- American Diabetes Association; Complications; 2010
- University of Wisconsin Hospitals and Clinics Center for Integrative Medicine; Glycemic Index; 2010
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; 2009
- "New England Journal of Medicine"; Beneficial Effects of High Dietary Fiber Intake in Patients with Type 2 Diabetes Mellitus; M. Chandalia, et al.; May 11, 2000
