If you're diabetic, you probably know when to eat foods like protein, fiber or fat to keep your blood sugar from rising, but did you know there are foods that actually help lower blood sugar levels and keep them stable? One of the secrets to reducing blood sugar fluctuations is learning about which carbohydrate foods have a low glycemic level. The glycemic index (GI) ranks foods in order of their ability to affect the rise and fall of blood sugar. The lower the food on the GI list, the better. There are also healthy fats, spices, condiments and herbs you can add to your meals to enhance flavors and lower blood sugar levels at the same time.
Flaxseed
Because it is high in fiber and healthy fats, flaxseed is one of the foods considered to play a role in lowering blood sugar, according fatfreekitchen.com. Also a good source of omega-3 and -6 fatty acids, as well as numerous phytochemicals and nutrients, flaxseed can be added to your diet to maintain overall health.
Nuts
High in both healthy fats and protein, nuts help to supercharge the metabolism and have long-term, energy-lowering properties to control insulin resistance and protect against developing adult onset of diabetes, says fatfreekitchen.com. According to the well-known book "Nourishing the Body Temple: Edgar Cayce's Approach to Nutrition," a handful of almonds daily will protect against cancer and other chronic diseases.
Cinnamon
The beloved spice of many cooks, cinnamon contains various compounds that help lower bad cholesterol and low-density lipoprotein and regulate blood sugar by mimicking the effect of insulin, according to fatfreekitchen.com. Also high in fiber, cinnamon may lower blood sugar levels up to 20 percent when a half teaspoon is consumed daily. If you bleed easily or are taking blood thinners, speak to your doctor before taking cinnamon daily for medicinal purposes.
Sweet Potatoes
Sweet potatoes and yams are low on the GI, making them an excellent food for managing blood sugar levels and helping to keep them stable. They raise blood sugar levels very slowly; they help keep hunger satisfied but don't cause spikes in blood sugar or insulin, according to fatfreekitchen.com. Also packed with a wide range of healthful nutrients and cholesterol-lowering features, sweet potatoes are a great addition for anyone's diet.
Apple Cider Vinegar and Lemons
Lay expert on diabetes David Mendosa discusses the gifts of vinegar and lemon, both acids and both capable of lowering the GI of foods high in carbohydrates when consumed at the same meal. The ability of lemon and apple cider vinegar to accomplish this chemical reaction is substantiated by information in Baroody's book, "Alkalize or Die": certain acidic foods change the body's pH by creating an alkaline-forming condition in the stomach and blood, neutralizing acidosis. To do this they trigger a release from the pancreas of all digestive juices, including acid-neutralizing bicarbonate.
References
- "Nourishing the Body Temple: Edgar Cayce's Approach to Nutrition;" S. Gabbay; 1999
- "Alkalize or Die;" Dr. Theodore A. Baroody; 1991
- Fat Free Kitchen: Foods That Lower Blood Sugar
