Diabetes is a growing health concern in the United States, with over 37.3 million people affected (11.3% of the US population). Managing blood sugar levels is a critical aspect of diabetes care, and what you eat can have a significant impact on your health.
In this article, we’ll explore the best foods to eat to lower blood sugar levels and how incorporating them into your diet can benefit your overall health. We’ll also discuss the importance of monitoring glucose levels with a remote patient monitoring (RPM) solution.
The Benefits of Lowering Blood Sugar with Food
Diabetes can have a profound effect on various aspects of a person’s life, including energy levels, mood, and the risk of developing serious health conditions like heart disease and stroke. Eating the right foods can help you maintain healthy glucose levels and reduce their risk of these and other diabetes-related complications.
Indeed, even if you don’t have high blood glucose levels, a healthy diet can help with weight loss, protect them from developing insulin resistance and diabetes, decrease blood pressure, and reduce their risk of many serious health conditions.
Blood Sugar Lowering Foods List
Here are some of the best foods that help lower high blood sugar levels and incorporate into your diet:
Leafy vegetables, such as spinach, kale, and Swiss chard, are low in carbohydrates and have a low glycemic index, making them a great food choice in managing diabetes. These vegetables are also rich in vitamins and minerals, such as iron, calcium, and magnesium, which are essential for overall health.
Berries, such as blueberries, strawberries, and raspberries, are also low in carbohydrates and in glycemic index. These berries are also high in antioxidants, which can help reduce inflammation and control blood glucose levels.
Nuts and seeds
Nuts and seeds, such as almonds, pumpkin seeds, and chia seeds, are a great snack choice for those with diabetes. These seeds are low in carbohydrates, have a low glycemic index, and are also high in healthy fats and fiber, which can help slow down the absorption of carbohydrates and improve your blood sugar control.
Fiber-rich whole grains
Fiber-rich whole grains, such as brown rice, whole wheat, quinoa, barley, and oats, contain high amounts of fiber which slows down carbohydrate digestion and absorption, maintain healthy blood sugar levels, and prevents sudden spikes and drops.
These whole grains are also a good source of complex carbohydrates which break down slowly, providing sustained energy and keeping blood glucose concentration stable. Choosing whole grain options instead of processed, refined grains can also lower overall carbohydrate intake and help regulate your levels of blood glucose.
Fish and other lean protein sources
Fatty fish, such as salmon, mackerel, and sardines, are high in omega-3 fatty acids, which can help improve insulin sensitivity and reduce blood sugar levels. In addition to fatty fish, other lean protein sources such as chicken, turkey, and tofu can also help lower blood glucose levels.
These protein sources are lower in fat and provide a slower and more steady release of energy, helping to keep blood sugar levels stable. Incorporating these protein sources into your diet can aid in managing type 2 diabetes and improving overall health.
Avocado is a nutritious food that is low on the glycemic index, meaning it has a minimal impact on blood sugar levels. This fruit is also high in healthy fats and fiber, which can help to slow down the absorption of carbohydrates and prevent blood sugar spikes.
Eating avocados with high carbohydrate foods can help to balance the meal and prevent sudden spikes in blood sugar levels. In addition to their benefits for blood sugar control, avocados are also a good source of vitamins, minerals, and antioxidants, making them a nutritious addition to any diet.
Cinnamon has been shown to improve insulin sensitivity and slow down carbohydrate absorption, leading to improved blood sugar management. Incorporating cinnamon into your diet through adding it to oatmeal, smoothies, and baked goods or taking it in supplement form may be a useful tool for managing blood sugar levels. It’s important to note that more research is needed to fully understand its effects and it should be used in conjunction with other healthy habits for maximum benefits.
Apple cider vinegar has been shown to have positive effects on the body’s blood sugar response. The acetic acid found in apple cider vinegar has been demonstrated to slow down the digestion and absorption of carbohydrates, leading to a lower glycemic response after eating. This, in turn, can increase insulin sensitivity and lower the glycemic index of the meal, potentially lower your risk of developing type 2 diabetes by regulating blood sugar levels.
Legumes, such as beans, lentils, peas, and chickpeas, are an ideal food choice for people with type 2 diabetes. These legumes contain high amounts of fiber, protein, and complex carbohydrates, which can help regulate blood sugar levels.
The fiber in legumes slows down digestion and the absorption of carbohydrates, leading to a gradual increase in blood glucose levels and sustained energy without spikes. However, people with diabetes may wish to avoid legume products that contain added sugars in order to maintain stable blood sugar levels.
Low-fat dairy products
Low-fat dairy products, such as milk, yogurt, and cheese, are a nutritious source of calcium, protein, and other essential nutrients. These dairy products also offer potential benefits for blood sugar control, including improving insulin sensitivity, regulating glucose metabolism, slowing digestion, and supporting gut health through probiotics. Incorporating low-fat dairy into your diet can help manage type 2 diabetes and improve overall health.
Incorporating Healthy Foods to Reduce Blood Sugar Levels
Here are some tips for including these nutritious foods in your diet:
- Meal Planning: Plan your meals around these foods that help stabilize or lower blood sugar levels and aim to include at least one or two of them in each meal. Preparing meals ahead of time can ensure that you always have healthy options on hand.
- Smart Shopping: Create a list of foods to lower your blood glucose levels, and stick to it when grocery shopping. Choose a variety of fresh produce, nuts, and seeds, and look for unsweetened products.
- Cooking and Eating: Try new recipes that feature these healthy foods and find tasty ways to prepare them. For example, add leafy greens to smoothies or salads, make berry compotes or pies, or sprinkle nuts and seeds on your morning yogurt or oatmeal.
Note that while diet plays a critical role in diabetes management, it’s important to remember that no food can immediately lower your blood sugar levels. It’s also crucial to adopt a healthy lifestyle that includes reducing stress, regular exercise, and adequate sleep. Additionally, limit foods high in sugar or fat and drink plenty of water throughout the day.
Diabetes Management with Remote Patient Monitoring
RPM is a technology aimed at helping you manage your health and well-being. RPM allows your healthcare provider to monitor your vital signs, such as blood sugar levels and blood pressure, remotely through wearable devices and mobile apps.
The technology provides you with reminders for medication, tracks activity, diet and nutrition, and helps identify patterns in levels of glucose concentration to make necessary adjustments to your diet and medication. RPM also provides personalized recommendations for managing blood sugar levels to prevent dangerous spikes and promote better health outcomes.
By using RPM, you can proactively manage your health and receive real-time support from your healthcare providers.
DrKumo Innovative RPM Solution for Diabetes Management
DrKumo offers a state-of-the-art RPM solution for individuals with diabetes. The DrKumo RPM platform utilizes advanced technologies, such as real-time monitoring, AI/ML, and HIPAA compliance, to provide you with a comprehensive and convenient way to manage your health. With DrKumo, you can track your blood glucose and other important health indicators in real-time, ensuring that you receive timely alerts from your healthcare provider if levels become too high.
DrKumo RPM technology not only helps you track your health, but it also provides ongoing support and guidance from your healthcare provider. The DrKumo platform enables healthcare providers to offer personalized advice and recommendations to help you manage your diabetes and make the right dietary changes to keep your blood sugar levels in check. With DrKumo RPM solution, you with diabetes can feel confident and empowered to take control of your health.
The foods listed above are not only delicious but also have a significant impact on blood sugar control. Incorporating the right foods into your diet is an important step in managing your blood glucose and reducing the risk of serious health complications. By combining this with RPM, you can better manage your diabetes and improve your overall health.
Take control of your health with DrKumo RPM solution. Contact us today to learn more about personalized advice and ongoing support from your healthcare provider to manage diabetes and maintain stable blood sugar levels.
Disclaimer: The information provided is for general informational purposes only and should not be considered as a substitute for professional advice or a medical opinion regarding food or diet.