The Centers for Disease Control and Prevention reports that more than 34 million American adults have diabetes. High blood sugar, or hyperglycemia, can lead to long-term health complications like cardiovascular disease, nerve damage, gum infections and even eye problems. High blood sugar can also damage blood vessels, which can increase the likelihood of heart disease, stroke and kidney disease.
Because one in three adults has prediabetes (most of whom don't even know it), lowering blood sugar levels can help us lose weight, lower blood pressure and improve overall health. But how do we get started?
One way is to rethink our eating habits. Here are five foods that can make a difference.
▸ Berries. Don't let your shopping trip go in vain. Dad jokes aside, foods like blueberries provide fiber and antioxidants, which are known to lower blood sugar and inflammation. Similarly, one study found that strawberries reduced diabetes complications like kidney disease and nerve damage. One obesity study found that insulin resistance decreased with the number of raspberries consumed. Other studies show that eating berries with or after a starchy meal can also lower blood sugar.
▸ Eat nuts. That's right—go ahead and eat your almonds, cashews and even pistachios. In one study, pregnant women at risk for gestational diabetes had lower blood sugar levels after eating pistachios than those who ate whole-wheat bread. But even if you're not pregnant, eating a quarter cup of nuts a day can lower your BMI and diabetes risk.
▸Leafy greens. Veggies like spinach are low in calories and high in magnesium, which is beneficial because magnesium can reduce your risk of type 2 diabetes. Dark greens like kale and collard greens provide vitamins A, C, E, calcium, and iron. Leafy greens are also high in potassium, which is beneficial because vitamin K relaxes blood vessels and lowers blood pressure. The fiber in vegetables can also improve blood sugar levels.
▸Non-starchy vegetables. Even if you don't like kale, there should be other vegetable options—really. The American Diabetes Association recommends filling half of your plate at mealtime with non-starchy vegetables, such as asparagus, broccoli, green beans, squash, and mushrooms. However, the association warns that if you buy frozen or canned vegetables, buy the "no salt added" version or rinse the sodium out of the produce.
▸Whole grains. Oats and other whole grains are high in folate, chromium, B vitamins, and magnesium. In addition, these foods are high in soluble fiber and lower in sugar than other carbohydrates, making them a good choice for lowering cholesterol. So try replacing sweetened cereals with oatmeal. Simple carbohydrates contribute to diabetes, heart disease, and obesity.
Foods with a low glycemic index (GI) may help people lower or control their blood sugar levels. Examples include whole grains, nuts, beans, some fruits, non-starchy vegetables, and lean protein.
Foods and drinks that are absorbed slowly by the body are often preferred for people with diabetes because they don't cause sudden spikes or drops in blood sugar. Health experts may refer to these foods as low-GI foods. The GI measures the effect that a particular food has on blood sugar levels.
People who want to control their blood sugar levels may need to consider foods with low or medium GI values. People can also combine low-GI and high-GI foods to ensure a balanced meal.
Other ways to lower blood sugar levels
A healthy, balanced diet is key. Other strategies to help lower or control blood sugar levels include:
▸ Stay hydrated by drinking plenty of clear fluids
▸ Stay active throughout the day
▸ Eat small, frequent meals
▸ Don’t skip meals
▸ Manage or reduce stress
▸ Maintain a moderate weight or lose weight, if appropriate
▸ People with diabetes may also need to take medications and check their blood sugar levels regularly to reduce the risk of potentially dangerous symptoms and complications.
