{"id":22994,"date":"2024-06-12T19:03:53","date_gmt":"2024-06-12T13:33:53","guid":{"rendered":"https:\/\/www.fitterfly.com\/blog\/?p=22994"},"modified":"2024-06-12T19:03:53","modified_gmt":"2024-06-12T13:33:53","slug":"top-10-foods-to-lower-your-blood-sugar-levels","status":"publish","type":"post","link":"https:\/\/www.fitterfly.com\/blog\/top-10-foods-to-lower-your-blood-sugar-levels\/","title":{"rendered":"Top 10 Foods to Lower Your Blood Sugar Levels"},"content":{"rendered":"

Are you looking for magical\u00a0foods that may help lower blood sugar levels? Well, you may be a tad bit disappointed to know such foods do not exist.<\/p>\n

Eating food always causes a spike in blood sugar levels and no food can reduce it. However, depending upon the type of food you choose, some of them cause a slight rise in blood sugar levels.<\/p>\n

These\u00a0foods have a low glycemic index (GI)\u00a0and for this reason, are recommended for people with chronic conditions like diabetes.<\/p>\n

Here are 10 foods that help lower blood sugar!<\/p>\n

10 Foods That Don\u2019t Spike Blood Sugar Levels<\/strong><\/span><\/p>\n

<\/span>1. Nuts<\/b><\/h2>\n

\"Nuts

Nutritional benefits<\/strong><\/h3>\n

Several studies have shown that consumption of nuts (like cashews, walnuts, almonds & peanuts, etc) may help\u00a0prevent and better manage type 2 diabetes. This is due to their high fibre content and low glycemic index.<\/p>\n

Other\u00a0nutrients present in nuts\u00a0that prevent a spike in blood sugar levels include:<\/p>\n

    \n
  • Unsaturated fatty acids<\/li>\n
  • Vitamin E<\/li>\n
  • Magnesium<\/li>\n
  • Selenium<\/li>\n
  • Bioactive compounds like phenolic acids, flavonoids, lignans and other polyphenols<\/li>\n<\/ul>\n

    How to include nuts in your diet?<\/b><\/h3>\n
      \n
    • Eat a handful of mixed nuts (20 g of mixed nuts)<\/li>\n
    • Poha<\/li>\n
    • Upma<\/li>\n
    • Gravies<\/li>\n<\/ul>\n

      <\/span>2. Seeds<\/b><\/h2>\n

      \"Seed

      Nutritional benefits<\/b><\/h3>\n

      Just like nuts, seeds (like flaxseeds, chia seeds, sesame seeds & sunflower seeds, etc.) are\u00a0excellent for people with diabetes\u00a0due to their low glycemic index. They are\u00a0rich in nutrients\u00a0like:<\/p>\n

        \n
      • Omega-3 fatty acids and other healthy fats<\/li>\n
      • Proteins<\/li>\n
      • Fibre<\/li>\n
      • Potassium<\/li>\n
      • Calcium<\/li>\n
      • Iron<\/li>\n
      • Zinc<\/li>\n
      • Vitamins\u00a0 B1, B2, B3<\/li>\n
      • Vitamin E<\/li>\n<\/ul>\n

        How to include seeds in your diet?<\/b><\/h3>\n
          \n
        • Add in yogurt\/dahi<\/li>\n
        • Add a few tablespoons of seed flour to your regular whole-grain roti\/chapati flour (atta)<\/li>\n
        • You can add Pesto paste* to add to whole wheat pasta preparations<\/li>\n
        • In salads<\/li>\n
        • Topping over cut fruits<\/li>\n<\/ul>\n

          *Pesto paste is a blend of fresh basil, garlic, pine nuts, extra-virgin olive oil, and cheese.<\/em><\/p>\n

          <\/span>3. Eggs\u00a0<\/b><\/h2>\n

          \"Eggs\u00a0to

          Nutritional benefits<\/b><\/h3>\n

          Eggs do not have carbs in them and, hence, do not cause a spike in blood sugar levels. They are rich in nutrients like:<\/p>\n

            \n
          • Proteins<\/li>\n
          • Folates<\/li>\n
          • Vitamin B5, B7<\/li>\n
          • Retinol<\/li>\n<\/ul>\n

            How to include eggs in your diet?<\/strong><\/h3>\n
              \n
            • Vegetable omlette prepared in low-fat oil<\/li>\n
            • Egg curry<\/li>\n
            • Scrambled eggs without adding cream, cheese or butter<\/li>\n
            • Boiled egg for breakfast or part of a salad<\/li>\n<\/ul>\n

              <\/span>4. Salads<\/b><\/h2>\n

              \"Salads\"

              Salads prepared using fresh vegetables and high-protein foods like chicken and eggs are excellent for people with diabetes. These foods are low in glycemic index and do not cause a spike in\u00a0blood glucose levels.<\/p>\n

              However, you must always prepare a salad without sweeteners, excess salt, salad dressings containing preservatives, or excess oil.<\/p>\n

              <\/span>5. Non-Starchy Soups<\/b><\/h2>\n

              \"Non-Starchy

              Non-starchy vegetables like cabbage, cauliflower, mushrooms, spinach, and tomatoes make excellent soup ingredients. They are high in nutrients like vitamins, minerals, and dietary fibre and low in glycemic index.<\/p>\n

              For this reason, they do not spike blood sugar levels. If you wish to keep these non-starchy soups low in calories, avoid adding sugar, other sweeteners, excess fats, corn starch, or maida while preparing them.<\/p>\n

              <\/span>6. Chicken (plain without bread or roti)<\/b><\/h2>\n

              \"Chicken

              Nutritional benefits<\/b><\/h3>\n

              Chicken is rich in protein, niacin (B3), biotin (B7), folate, retinol, and vitamin E. It is also rich in minerals like iron, calcium, magnesium, phosphorous, potassium, and selenium and moderately rich in sodium.<\/p>\n

              How to include chicken in your diet?<\/b><\/h3>\n
                \n
              • Chicken curry<\/li>\n
              • Baked chicken breast<\/li>\n
              • Stir fry with veggies<\/li>\n
              • Chicken fried rice with a mix of vegetables<\/li>\n<\/ul>\n

                It is best to consume chicken without bread or roti to prevent it from spiking blood sugar levels.<\/p>\n

                <\/span>7. Sprouts<\/b><\/h2>\n

                \"\"

                Nutritional benefits<\/b><\/h3>\n

                Sprouts are routinely used in Indian cooking and for good reason. These tiny microgreens are\u00a0rich in proteins, fibre and minerals like iron, zinc and magnesium. They also contain vitamins B and C and high concentration of antioxidants.<\/p>\n

                How to include sprouts in your diet?<\/b><\/h3>\n
                  \n
                • Steamed sprouts chat without farsan or sev<\/li>\n
                • Stir fry with lemon juice, jeera tadka\/curry leaves<\/li>\n
                • Serve as a salads<\/li>\n<\/ul>\n

                  <\/span>8. Mushroom<\/b><\/h2>\n

                  \"Mushroom\"

                  Nutritional benefits<\/b><\/h3>\n

                  Mushrooms are rich in nutrients like B vitamins (especially folates),\u00a0minerals like copper, potassium, phosphorous, and selenium. They are a rich vegetarian source of vitamin D.<\/p>\n

                  How to include mushrooms in your diet?<\/b><\/h3>\n
                    \n
                  • In soups without sweetener, cream or corn flour<\/li>\n
                  • Stir fry mushrooms with onion, capsicum, or tomatoes<\/li>\n
                  • Mix veg curries<\/li>\n
                  • Grilled mushroom<\/li>\n<\/ul>\n

                    <\/span>9. Avocado<\/b><\/h2>\n

                    \"Avocado\"

                    Nutritional benefits<\/b><\/h3>\n

                    Though not Indian in origin, avocados have become increasingly popular in our country today. They are versatile, and you can use them over Mexican dishes or in healthy foods like salads.<\/p>\n

                    Nutrients present in avocados\u00a0make them popular among weight-conscious individuals and those living with chronic conditions like type 2 diabetes. These include healthy fats, dietary fiber, B vitamins, vitamins C, E, and K, folate, potassium, carotenoids, beta carotene, and magnesium.<\/p>\n

                    How to include avocado in your diet?<\/b><\/h3>\n
                      \n
                    • Salads<\/li>\n
                    • Guacamole whole wheat toast<\/li>\n
                    • Add in raita<\/li>\n
                    • As a dip<\/li>\n
                    • As avocado chutney<\/li>\n
                    • Mix in your paratha batter<\/li>\n<\/ul>\n

                      <\/span>10. Fish<\/b><\/h2>\n

                      \"Fish\"

                      Nutritional benefits<\/b><\/h3>\n

                      Fish (all varieties) do not contain carbohydrates and, hence, do not cause a spike in blood glucose if eaten alone. For this reason, they do not cause a spike in blood sugar levels.<\/p>\n

                      Most fishes contain healthy fats (omega-3 fatty acids), vitamins D and B2, and minerals like calcium, iron, zinc, iodine and magnesium.<\/p>\n

                      How to include fish in your diet?<\/b><\/h3>\n
                        \n
                      • Pan-fried fish with vegetables<\/li>\n
                      • Fish curry<\/li>\n
                      • Steamed fish dishes<\/li>\n
                      • Along with vegetables in salad<\/li>\n<\/ul>\n

                        FitterTake<\/b><\/strong><\/h2>\n

                        While grains form the staple or foundational food in our diet, they are high in starch and cause a spike in blood sugar levels.\u00a0Foods that spike blood sugar levels\u00a0are not recommended for people with diabetes, prediabetes or\u00a0insulin resistance.<\/p>\n

                        Need help creating a diet plan to manage your blood sugar levels? Consult a dietician today. To learn more,\u00a0speak to us\u00a0or simply give us a missed call at\u00a008068507599<\/b>, and we will reach out to you.<\/p>\n

                        For better blood sugar and\u00a0diabetes management, sign up for\u00a0Fitterfly\u2019s Diabetes Remission Program\u00a0today!<\/p>\n","protected":false},"excerpt":{"rendered":"

                        What foods lower blood sugar immediately? Explore these guide for list of 10 foods that help lower blood sugar levels and learn how to incorporate these foods into your diet for blood sugar management.<\/p>\n","protected":false},"author":1,"featured_media":23006,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"wds_primary_category":468,"footnotes":""},"categories":[469,468],"tags":[],"acf":{"reviewed_by":false,"references":null,"author":"","table_content":null,"medically_reviewed":5783,"show_updated_date_in_post":"No","faq_list":null,"custom_schema":"","media_url":"","reviewer":null},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/22994"}],"collection":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/comments?post=22994"}],"version-history":[{"count":0,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/22994\/revisions"}],"acf:post":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/reviewers\/5783"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media\/23006"}],"wp:attachment":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media?parent=22994"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/categories?post=22994"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/tags?post=22994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}