Medically reviewed by Jillian Marotta, RN
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Medically reviewed by Jillian Marotta, RN
Anyone who lives with diabetes knows thinking about food, blood sugar, and diet becomes part of everyday life. While maintaining a constant and healthy blood sugar level is a priority, avoiding a specific food doesn’t have to be your only option. Instead, you can make smart food choices by learning what foods lower blood sugar immediately and how to keep your blood sugar stable.
Let’s take a closer look at blood sugar-friendly foods, including simple foods, choosing superfoods, and a few practical tips to help you eat right.
Sometimes, the smallest changes can yield the biggest results. Instead of feeling overwhelmed by a complete diet overhaul, focus on making simple, strategic swaps. These swaps are designed to reduce your intake of rapidly absorbed carbohydrates (which can cause blood sugar spikes) and replace them with choices that offer more sustained energy and nutritional benefits.
Here are food swap ideas to get you started:
Instead of low-fat yogurt, choose cottage cheese: Low-fat yogurts are often packed with added sugars to compensate for the lack of fat. Cottage cheese, on the other hand, is a protein powerhouse that keeps you feeling full and satisfied. Protein helps slow down the absorption of carbohydrates, preventing those dreaded blood sugar spikes. Plus, cottage cheese is incredibly versatile – enjoy it with berries, a sprinkle of nuts, or even as a savory snack with a dash of pepper.
Instead of fruit smoothies, choose fresh whole fruit: Smoothies can seem like a healthy choice, but they often have a concentrated amount of fruit sugars without the fiber that helps regulate absorption.
Instead of snack mix, choose mixed nuts: Snack mixes are often loaded with processed ingredients, added sugars, and unhealthy fats. Mixed nuts, however, are a fantastic source of healthy fats, protein, and fiber. These nutrients work together to keep you feeling full and blood sugar levels. Just be mindful of portion sizes as nuts are calorie dense.
Instead of white rice, choose barley or quinoa: White rice is a refined grain that's quickly digested, leading to a rapid increase in blood sugar. Barley and quinoa, on the other hand, are whole grains that are packed with fiber. Fiber slows down digestion, preventing blood sugar spikes and keeping you feeling full for longer. These grains are also excellent sources of essential nutrients.
Instead of white pasta, choose spaghetti squash: White pasta is another refined carbohydrate that can wreak havoc on your blood sugar levels. Spaghetti squash is a low-carb, nutrient-rich alternative that's versatile. When cooked, the flesh of the squash separates into strands that resemble spaghetti, making it a satisfying and healthy substitute. Top it with your favorite sauce and enjoy a guilt-free meal.
Instead of dried fruit, choose dark chocolate: Dried fruit might seem like a healthy snack, but it's often high in concentrated sugars. Dark chocolate, especially varieties with a high cocoa content (70% or higher), offers a rich, satisfying flavor with less sugar. Plus, dark chocolate contains antioxidants that add to your overall health.
When blood sugar spikes, several factors may be in play at once. Food isn’t the only culprit. While there’s no scientific evidence that one specific food can lower blood sugar, a balanced diet that focuses on the right carbohydrates, lean protein, and healthy fats can help regular blood sugar levels.7
Consider your type of diabetes, current life stresses, and level of activity when blood sugars are high. Is there something else driving the high levels? If diet is the primary reason, learn more about the foods that can balance your blood sugar.
Diabetes superfoods, or foods that naturally balance blood sugars, are nutritional superstars. These aren't just trendy ingredients; they're nutrient-rich powerhouses that can help control blood sugar and overall well-being. The term superfood has no concrete definition, but superfoods are usually rich in antioxidants which help protect and repair cells.
Berries: These little gems are packed with antioxidants, vitamins, and fiber. Enjoy a handful of blueberries, raspberries, strawberries, or blackberries as a snack, in your yogurt, or as a topping for your morning oatmeal.
Dark, green leafy vegetables: Spinach, kale, collard greens, and Swiss chard are low in carbs and high in vitamins and fiber. They're also incredibly versatile —add them to salads, smoothies, soups, or stir-fries.
Beans: Beans are a fantastic source of fiber and protein. They help stabilize blood sugar levels, keep you feeling full, and provide essential nutrients. Choose from a variety of beans, such as black beans, kidney beans, chickpeas, and lentils.
Citrus fruits: Oranges, grapefruits, lemons, and limes are rich in vitamin C and protein. Vitamin C is an antioxidant that supports immune function, while protein helps regulate blood sugar levels.
Fish: Fatty fish like salmon, tuna, and mackerel are high in omega-3 fatty acids. These healthy fats can improve insulin sensitivity and reduce inflammation. Aim to include fish in your diet at least twice a week.
Nuts: Nuts contain healthy fats and protein. Choose from walnuts, almonds, peanuts, pecans, or any of your favorites.
Sweet potatoes: Sweet potatoes are high in vitamin A and fiber. They are a better choice than a white potato because of their low glycemic index.
Whole grains: Whole grains are rich in vitamins and fiber. Whole grains can be found in bread, rice, and pasta.
Tomatoes: Tomatoes are low in carbs and high in vitamins.
Milk and yogurt: Milk and yogurt contain calcium and vitamin D.
Carbohydrates often have a poor reputation, but they're an essential part of a balanced diet. The key is to choose the right types of carbs and eat them in moderation. Here are some tips to help you master the carb game and keep your blood sugar levels stable.
Look for whole grains: When choosing grains, always opt for whole grains over refined grains. Whole grains contain the entire grain kernel, including the bran, germ, and endosperm. This means they're packed with fiber, vitamins, and minerals. Look for the word "whole" in the ingredients list and check the nutrition label for fiber content.
Pick fresh fruits and veggies: Fresh fruits and vegetables are naturally low in calories and high in nutrients. They're also a great source of fiber, which helps regulate blood sugar levels. Get a wide variety and try to include some of the items from the superfood list.
Balance your meals and snacks: To keep your blood sugar levels stable, it's essential to balance your meals and snacks. Pair sugar with protein, fiber, and healthy fats to help slow digestion. For example, instead of eating an apple by itself, pair it with a handful of nuts or a spoonful of peanut butter.
Portion control: Even healthy carbs can raise your blood sugar if you eat too much. Pay attention to portion sizes and avoid overeating. Use smaller plates and bowls to help you control your portions.
Read labels carefully: Become a label-reading pro. Pay attention to the total carbohydrate content, fiber content, and added sugars. Choose products with higher fiber and lower added sugars.
Plan ahead: Planning your meals and snacks in advance can help you make healthier choices and avoid impulsive decisions. Take some time each week to plan your meals and create a shopping list.
Balancing blood sugar is a journey, not a destination. By making simple food swaps, including incorporating diabetes superfoods into your diet, and mastering the carb game, you can take
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Disclaimer:
Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any new fitness or dietary plans. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.
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