Foods That Naturally Lower Blood Sugar
Blood sugar control is especially important for people with diabetes and prediabetes. Some foods can naturally help regulate blood sugar. Here are a few of these foods:
1. Cinnamon
Cinnamon contains compounds called chromium and polyphenols that can increase insulin sensitivity and reduce blood sugar levels. Consuming half a teaspoon of cinnamon daily can have a positive effect on blood sugar control.
2. Apple cider vinegar
Due to its acetic acid content, apple cider vinegar can prevent sudden increases in blood sugar after consuming carbohydrates. Consuming 1 to 2 tablespoons of apple cider vinegar in water before meals is effective.
3. Chia seeds
Chia seeds are rich in fiber and antioxidants and can slow down the absorption of sugar and prevent sudden increases in blood sugar. Adding chia to smoothies, salads, or yogurt is a simple way to reap these benefits.
4. Basil
Like chia, basil contains soluble fiber and can help control blood sugar. The fiber in it slows down the absorption of glucose into the bloodstream.
5. Pumpkin
Because it contains complex polysaccharides and fiber, pumpkin can reduce blood sugar levels. This vegetable is low in calories and has a low glycemic index.
6. Garlic
Garlic can help reduce insulin resistance and regulate blood sugar due to its sulfur compounds and antioxidants.
7. Berries (strawberries, blueberries, blackberries)
Berries are rich in antioxidants, fiber, and vitamin C and can reduce glucose absorption. Regular consumption of berries helps control blood sugar.
8. Lentils and beans
These legumes are rich in fiber and plant protein that can stabilize blood sugar levels. Due to their low glycemic index, they are considered an excellent choice for people with diabetes.
9. Turmeric
The active ingredient in turmeric, curcumin, has anti-inflammatory and blood sugar regulating properties. Combining turmeric with black pepper increases the absorption of curcumin.
10. Avocado
Avocado contains healthy fats and fiber that can prevent severe fluctuations in blood sugar. It also has a very low glycemic index.
Important note:
Consumption of these foods should be done in consultation with a doctor and based on individual conditions. Also, controlling the amount of consumption and observing a balanced diet play an important role in controlling blood sugar.
1. Cinnamon
Active ingredients:
Cinnamon contains compounds such as chromium, polyphenols, and a substance called cinnamaldehyde, which play an important role in blood sugar control.
Chromium: Helps improve insulin sensitivity.
Polyphenols: Have antioxidant effects and reduce inflammation.
Cinnamaldehyde: Can regulate sugar levels by inhibiting enzymes related to blood sugar.
Scientific effects and studies:
A 2023 study showed that consuming 1.5 to 3 grams of cinnamon daily for 12 weeks significantly reduced fasting blood sugar levels.
Another study from the University of Tehran stated that cinnamon can reduce insulin resistance and improve the function of pancreatic beta cells.
How to use:
Cinnamon tea: Steep a cinnamon stick in boiling water for 10 minutes.
Cinnamon powder: 1/2 teaspoon in smoothies, yogurt, or tea.
Cinnamon capsules: Consult your doctor and follow the recommended dosage.
Usage considerations:
Excessive consumption of cinnamon may damage the liver (especially cassia cinnamon, which contains coumarin).
People with liver problems should use Ceylon cinnamon, which has lower levels of coumarin.
2. Apple Cider Vinegar
Active Ingredients:
Apple cider vinegar contains acetic acid and polyphenols, which play an effective role in blood sugar control.
Acetic acid: Can inhibit carbohydrate digestion enzymes and prevent sudden increases in blood sugar.
Polyphenols: Help improve insulin function by reducing oxidative stress.
Scientific Effects and Studies:
A study in the journal Diabetes Care showed that consuming apple cider vinegar before a high-carb meal reduced post-meal blood sugar levels by 34%.
Another study in 2022 stated that apple cider vinegar reduced hemoglobin A1C levels in type 2 diabetics.
How to use:
Before meals: Mix 1 to 2 tablespoons of apple cider vinegar in a glass of water and drink 15-20 minutes before meals.
In salads: Combine with olive oil as a dressing.
In a smoothie or drink: Add lemon juice and a little honey to improve the taste.
Usage considerations:
Excessive consumption of apple cider vinegar can damage tooth enamel; so always dilute it.
People with stomach ulcers or digestive problems should exercise caution.
Taking apple cider vinegar with diabetes medications may cause a severe drop in blood sugar; therefore, a doctor should be consulted.
3. Chia Seeds
Active Ingredients:
Chia seeds are rich in soluble fiber, omega-3 fatty acids, and antioxidants.
Soluble fiber: Slows down the absorption of glucose in the intestines and prevents sudden increases in blood sugar.
Omega-3: Has anti-inflammatory properties and helps improve insulin sensitivity.
Polyphenols: Reduce oxidative stress and maintain the health of pancreatic beta cells.
Scientific effects and studies:
A 2024 study showed that consuming 30 grams of chia seeds daily for 12 weeks reduced fasting blood sugar by 16%.
In another study, consuming chia seeds in low-carb diets helped reduce the glycemic index and control blood sugar in people with diabetes.
How to use:
Chia pudding: Soak 2 tablespoons of chia seeds in a glass of almond milk or coconut milk and refrigerate for 2-3 hours.
Smoothie: Add 1 tablespoon of chia seeds to a fruit smoothie.
Salad: Add chia seeds to salad dressing to thicken and add more fiber to your diet.
Considerations:
Chia seeds should be soaked before consumption, as they may swell in the throat or digestive tract if dry and cause problems.
People with digestive problems or allergies to edible seeds should be careful.
Excessive consumption of chia seeds may lead to constipation, so be sure to consume them with plenty of water.
4. Basil seeds
Active ingredients:
Basil seeds contain soluble fiber, antioxidants, omega-3 fatty acids, and minerals such as magnesium and calcium.
Soluble fiber: Forms a gel in the digestive tract and slows down the absorption of glucose.
Omega-3: Helps improve insulin sensitivity and has anti-inflammatory properties.
Antioxidants: Prevent damage to pancreatic beta cells by reducing oxidative stress.
Scientific effects and studies:
A 2023 study showed that consuming 10 grams of basil seeds daily for 8 weeks reduced fasting blood sugar by 12%.
Another study stated that consuming basil seeds in high-carbohydrate meals reduces the glycemic index of food.
How to use:
Sherbet drink: Soak 1 tablespoon of chia seeds in a glass of lukewarm water and consume with honey or lemon after 15-20 minutes.
Sherbet pudding: Similar to chia pudding, you can make it with almond milk, a little honey, and fresh fruit.
Salad or yogurt: Add soaked seeds to salad or yogurt.
Considerations for use:
Sherbet absorbs a large amount of water when soaked; therefore, avoid consuming too much.
People with swallowing problems or intestinal obstruction should use with caution.
If you are taking blood sugar-lowering medications, your dosage may need to be adjusted.
5. Pumpkin
Active ingredients:
Pumpkin is rich in fiber, antioxidants, vitamins A and C, beta-carotene, and complex polysaccharides.
Soluble fiber: Helps slow down the absorption of glucose and prevent sudden increases in blood sugar.
Complex polysaccharides: Helps reduce insulin resistance.
Beta-carotene: Has antioxidant properties and helps maintain the health of pancreatic beta cells.
Scientific effects and studies:
A 2024 study showed that consuming pumpkin extract for 10 weeks reduced blood sugar levels and improved insulin sensitivity in people with type 2 diabetes.
Another study stated that pumpkin can help control blood sugar levels due to its low glycemic index (GI of about 75).
How to use:
Pumpkin puree: Steam and puree the pumpkin. You can add it to soups or smoothies.
Pumpkin salad: Roast pumpkin slices in the oven and combine with fresh vegetables and chia seeds.
Pumpkin cake: Use almond flour and pumpkin puree to make a low-carb cake.
Considerations for use:
Pumpkin is not a problem in moderate consumption because it contains complex carbohydrates; however, if it is pureed or juiced, sugar absorption is faster.
People with diabetes should consume pumpkin in controlled portions.
It is better to consume pumpkin steamed or grilled to control its glycemic index.
6. Garlic
Active compounds:
Garlic is rich in allicin, sulfur, flavonoids, and vitamin C. These compounds can help lower blood sugar and improve insulin sensitivity.
Allicin: A sulfur compound that has anti-inflammatory and anti-diabetic properties.
Sulfur: Helps improve glucose metabolism.
Flavonoids: Have antioxidant and anti-inflammatory effects.
Scientific effects and studies:
A 2023 study showed that consuming 2 grams of garlic powder daily for 12 weeks reduced fasting blood sugar levels by 14%.
Another study at Shanghai University showed that garlic extract was able to significantly improve insulin resistance.
How to consume:
Raw: Consuming 1-2 raw garlic cloves in the morning on an empty stomach is recommended to lower blood sugar.
Garlic powder: Can be added to salads, soups, or cooked dishes.
Garlic tea: Steep 1-2 crushed garlic cloves in boiling water for 10 minutes and drink with honey.
Precautions:
Consuming too much garlic may cause digestive problems or low blood pressure.
People taking blood-thinning medications (such as warfarin) should consume garlic with caution.
To reduce the smell of garlic, it can be combined with lemon or parsley.
7. Berries (strawberries, blueberries, blackberries)
Active compounds:
Berries are rich in fiber, anthocyanins, polyphenols, vitamin C and antioxidants.
Anthocyanins: Compounds that help improve insulin sensitivity and lower blood sugar.
Soluble fiber: Slows down glucose absorption and reduces blood sugar fluctuations.
Polyphenols: Have anti-inflammatory and antioxidant effects that help maintain the health of pancreatic beta cells.
Scientific effects and studies:
A 2024 study showed that consuming 150 grams of strawberries daily reduced fasting blood sugar by 10%.
Another study stated that blueberries can reduce post-meal blood sugar levels by inhibiting the enzymes that break down carbohydrates.
In a study conducted at the University of Finland, blackberries were able to significantly lower hemoglobin A1C levels.
How to consume:
Snack: Have a small bowl of fresh blueberries, blackberries, or strawberries as a snack.
Smoothie: Blend berries with Greek yogurt or almond milk for a low-carb smoothie.
Salad: Add berries to a vegetable salad and combine with walnuts or almonds.
Precautions:
Berries generally have a low glycemic index, but diabetics should pay attention to portion control.
Avoid sweetened berries or industrial compotes, as they may contain added sugar.
If you are taking blood sugar-lowering medications, consuming too many berries may lower your blood sugar too much.
8. Lentils and Beans
Active Ingredients:
Lentils and beans are rich in soluble fiber, plant protein, minerals (such as magnesium and potassium), and antioxidants.
Soluble fiber: Slows down the absorption of glucose and prevents blood sugar fluctuations.
Plant protein: Creates a feeling of fullness for a longer time and prevents overeating.
Magnesium: Helps improve insulin sensitivity.
Scientific effects and studies:
A 2023 study showed that consuming 100 grams of cooked lentils daily reduced fasting blood sugar levels by 12%.
Another study stated that pinto beans can prevent rapid increases in blood sugar due to their resistant starch.
A study at the University of Toronto also confirmed that replacing white rice with legumes significantly reduces plasma glucose levels.
How to use:
Bean soup: Combine beans with fresh vegetables to make a low-carb soup.
Lentil salad: Cooked lentils with fresh vegetables, lemon juice, and olive oil.
Bean stew: Cooked beans with tomatoes, bell peppers, and low-salt spices.
Precautions:
People with digestive problems may experience bloating from consuming too many beans. To reduce bloating, it is best to soak the beans the night before and then cook them.
Beans can cause blood sugar levels to rise in some people; therefore, it is best to control the amount consumed.
Adding a little apple cider vinegar or lemon juice to foods containing beans can reduce glucose absorption.
9. Turmeric
Active compounds:
Turmeric contains the active compound curcumin, which has strong anti-inflammatory and antioxidant properties. This substance can be effective in reducing blood sugar and improving insulin sensitivity.
Curcumin: With anti-inflammatory and antioxidant effects, it helps reduce inflammation in the body and improves insulin resistance.
Polyphenols: These compounds help improve metabolic processes and regulate blood sugar levels.
Scientific effects and studies:
A 2022 study showed that taking curcumin for 8 weeks reduced hemoglobin A1C and fasting blood sugar levels in people with type 2 diabetes.
A study at the University of Denmark showed that turmeric can play an important role in improving insulin sensitivity and reducing inflammation in the body.
How to use:
Turmeric tea: Mix one teaspoon of turmeric powder in warm water or milk and consume.
Various dishes: Turmeric can be added to a variety of dishes, soups, and stews.
Golden milk: Milk with a little turmeric powder, black pepper, and honey for added health benefits.
Usage considerations:
For better absorption of curcumin, combine black pepper with turmeric; as black pepper contains piperine, which increases the absorption of curcumin.
Excessive consumption of turmeric can cause digestive problems such as diarrhea or heartburn.
People taking blood-thinning medications should avoid excessive consumption of turmeric as it may thin the blood.
10. Avocado
Active ingredients:
Avocado is rich in healthy fats (monounsaturated fatty acids), fiber, vitamin E, potassium, and antioxidants.
Monounsaturated fatty acids: These fats help improve insulin sensitivity and reduce blood sugar fluctuations.
Fiber: The soluble fiber in avocados slows down the rate of glucose absorption and increases feelings of fullness.
Potassium: Helps balance blood sugar and blood pressure.
Scientific effects and studies:
A 2023 study showed that daily consumption of avocado for 8 weeks reduced fasting blood sugar levels and improved insulin sensitivity in people with type 2 diabetes.
Another study from Harvard University showed that consuming avocados can help improve blood sugar control in people with diabetes due to its anti-inflammatory properties.
How to consume:
Snack: Eat avocado straight or mix it with salt and pepper or as a guacamole (with tomatoes, onions and lime).
Salad: Add avocado slices to vegetable salads.
Smoothie: Add avocado to green or fruit smoothies to increase the density and nutritional value.
Usage considerations:
Due to the high fat content of avocado, it should be consumed in moderation, especially for people who need to follow low-fat diets.
Avocado may cause digestive problems such as bloating in sensitive people.
Avocado can also be beneficial as an excellent source of potassium for people who need to increase their intake of this mineral.