Your blood sugar guide: 10 everyday foods to support blood sugar levels

Feb 9, 2024

By: BI India Bureau

Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are low in calories and carbohydrates while being rich in essential nutrients like vitamins A and C. They also contain antioxidants that may help improve insulin sensitivity, thereby assisting in regulating blood sugar levels.

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Whole Grains

Opt for whole grains like brown rice, quinoa, and oats instead of refined grains. Whole grains are rich in fiber, which slows down the digestion process and prevents rapid spikes in blood sugar levels. They also provide sustained energy, keeping you feeling fuller for longer.

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Legumes

Beans, lentils, and chickpeas are excellent sources of protein and fiber, making them ideal choices for stabilizing blood sugar levels. The fiber content in legumes slows down glucose absorption, preventing sudden spikes in blood sugar after meals.

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Berries

Berries such as strawberries, blueberries, and raspberries are packed with antioxidants, vitamins, and fiber. Despite their natural sweetness, berries have a relatively low glycemic index, meaning they have less impact on blood sugar levels compared to other fruits.

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Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds are nutritious snacks that can help regulate blood sugar levels. They are rich in healthy fats, protein, and fiber, which promote satiety and prevent blood sugar fluctuations which makes them one of the best foods to support blood sugar levels.

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Greek Yogurt

Greek yogurt is a protein-rich dairy option that can aid in stabilizing blood sugar levels. Opt for plain, unsweetened Greek yogurt to avoid added sugars, and consider adding fresh berries or a drizzle of honey for sweetness.

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Fish

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been linked to improved insulin sensitivity and reduced inflammation. Incorporating fish into your diet may support healthy blood sugar regulation.

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Cinnamon

Cinnamon is a flavorful spice that may offer benefits for blood sugar control. Studies suggest that cinnamon may improve insulin sensitivity and lower fasting blood sugar levels. Sprinkle cinnamon on oatmeal, yogurt, or smoothies for a delicious and healthful boost.

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Avocado

Avocados are nutrient-dense fruits that are rich in heart-healthy fats, fiber, and vitamins. The monounsaturated fats in avocados may help improve insulin sensitivity and regulate blood sugar levels when consumed as part of a balanced diet.

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Apple Cider Vinegar

While more research is needed, some studies suggest that apple cider vinegar may help lower blood sugar levels by improving insulin sensitivity and slowing down the digestion of carbohydrates. Incorporate apple cider vinegar into dressings or diluted in water as a refreshing beverage.

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