8 Foods That Lower Blood Sugar Levels

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  • By Robin Westen

    If you have diabetes, you probably know how important your diet is for keeping your blood sugar levels steady. But that doesn’t mean you have to stick to a strict diet. Instead, think about developing a healthy diet plan with lots of different foods. Here are some of the best choices to keep your blood sugar levels low:

    Avocado

    Avocados are filled with soluble fiber that slows down the digestive process, preventing blood sugar from rising too rapidly. They also contain monounsaturated and polyunsaturated fats. These are the so-called 'good' fats. Tip: eat in moderation because avocados are also high in calories.
  • Beans Beans and legumes are low in fat, high in protein, packed with soluble fiber and come in lots of varieties. Choose from kidney, navy, black, lima, pinto beans and also lentils.
  • Cinnamon This tasty spice is thought to improve the ability of insulin to respond to glucose. It may also help to lower blood sugar levels and reduce LDL cholesterol.
  • Fish Oily fish that are high in omega-3 fatty acids such as salmon, sardines, herring and mackerel, are particularly beneficial for your heart and your overall health. All fish provide an excellent low-fat, low cholesterol alternative to meat.
  • Nuts and Nut Butters Plenty of nuts like almonds, pecans, walnuts and peanuts, are packed with fiber and also contain healthy fats. Choose the unsalted variety and pay attention to portion size as they are high in calories. Eating a handful of nuts can not only help you to feel fuller for longer, they will also keep your blood sugar levels on an even keel.
  • Oatmeal Another rich source of soluble fiber, oatmeal helps to keep your blood sugar levels stable as they release energy slowly and steadily.
  • Sweet Potato Sweet potatoes or yams contain a higher level of fiber than ordinary potatoes and therefore score much lower on the glycemic index.
  • Vegetables Fresh vegetables are low in fat and calories, high in fiber and have a high water content. What’s more, vegetables help you to feel fuller for longer and won’t cause blood sugar levels to spike.

    About the Author

    Robin Westen is ThirdAge's Medical Director. Check for her daily updates. Her most recent book, co-authored with Dr. Alyssa Dweck, is "V is for Vagina."