For people living with diabetes, it can seem like there’s no end to the number of factors that can influence their blood glucose levels. How long you sleep for, how hot or cold the weather is, how active you are – the list goes on and on.
Fortunately, there are still tasty foods that have a positive impact on blood glucose levels for those living with this disease – and modern science has proven their effectiveness in many cases. Below are some simple foods that can help you manage your blood sugar levels more easily.
1. Peanut Butter
Researchers in Brazil zeroed in on peanut butter recently as a means of helping diabetics to control their blood glucose levels. Through a simple study, they observed that those who ate a few tablespoons of peanut butter with breakfast had lower blood glucose levels throughout the day than those who did not(1).
Why is peanut butter so great for helping to regulate blood glucose levels? According to researchers, it’s the combination of protein, fiber, and healthy oils found in the food that make it such a powerhouse.
You don’t have to limit yourself to just peanuts. Almond butter, walnuts or any other kind of nuts will have the same benefit.
2. Red Wine
Red wine – in moderation – can lower blood sugar levels by preventing the intestines from absorbing glucose. Researchers studying the effects of red wine on blood glucose levels and weight loss have been pleased with their findings recently; a few studies have said it could be beneficial to people living with diabetes(2).
However, too much of a good thing can, in this case, cause problems like a build-up of fat around the liver, so be careful not to overindulge. If you can’t limit yourself to only one glass every day or so, just stay away from it.
3. Onion And Garlic Extracts
Researchers testing the effects of onion and garlic extracts on blood glucose levels in animal models have met with favorable results; both these extracts, in concentrated amounts, can lower blood glucose levels in mice(3) and rabbits(4).
There is a catch, however – the amount of garlic and onion that you’d have to consume to equal the amounts contained in these studies would be significantly unpleasant. You don’t have to force yourself to eat large quantities in one go but having some onions or garlic each day could prove beneficial.
4. Apple Cider Vinegar
Apple cider vinegar can increase your insulin sensitivity and reduce the severity of blood sugar spikes after eating starchy food, according to one recent study published in the journal Diabetes Care(5).
5. Eggs
Diabetes and obesity are often comorbid conditions, and can exacerbate each others’ effects. But a recent study found in the International Journal of Obesity reveals that people who eat two eggs for breakfast each day can lose 65% more weight than people eating an egg-less breakfast(6).
6. Dark Chocolate
A 2011 study tells us that dark chocolate can increase insulin sensitivity and help control your blood glucose levels(7). Moderate amounts of dark chocolate can also help to lower your blood pressure and improve blood vessel function, according to the same study. Chocolate is high in calories, though, so be careful about eating too much.
sources:
[1]https://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=8920410&fileId=S0007114512004217
[2]https://onlinelibrary.wiley.com/doi/10.1111/j.1745-4514.2007.00165.x/abstract
[3]https://www.ncbi.nlm.nih.gov/pubmed/19627203
[4]https://www.advances.am.wroc.pl/pdf/2012/21/6/705.pdf
[5]https://care.diabetesjournals.org/content/27/1/281.full
[6]https://www.nature.com/ijo/journal/v32/n10/abs/ijo2008130a.html
[7]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3163382/