Top foods and fruits that lower blood sugar naturally
If blood sugar is too high, you may have frequent urination, thirst, and the risk of diabetes. In addition to taking blood sugar-lowering drugs, you can also improve your diet to lower blood sugar or reduce the chance of blood sugar soaring.
What are the foods that lower blood sugar?
The glycemic index (GI) of food is the faster the blood sugar rises after eating, the more likely it is to cause blood sugar fluctuations. The characteristics of the food itself and the cooking method will cause different GI values. For example, cooking a bowl of rice into porridge will cause starch gelatinization, and blood sugar will rise faster after eating, so it needs to be classified as a high GI food.
Glycemic index food chart
| Glycemic Index | Low＜55 | Medium 55-70 | Height＞70 |
| Affects blood sugar fluctuations | Small | middle | big |
| Staple Food | Whole grains, oats, barley | Yam, corn, rice noodles, vermicelli, pasta | Rice porridge, glutinous rice, white rice, udon noodles, toast, steamed buns, sweet potatoes, pumpkin |
| fruit | Cherry tomatoes, guava, pears, apples, oranges, lemons, kiwis, cherries | Papaya, grapes, pineapple, banana, strawberry, peach, mango | Watermelon, lychee, longan |
| Dairy | Milk, Yogurt | Soy milk | ice cream |
| other | vegetable | Vegetable and fruit juice | Coca-cola, cakes, cookies, donuts |
What should you eat to lower your blood sugar? Foods that can lower your blood sugar include:
1. Black tea
Which teas can lower blood sugar? Many people like to drink green tea because the catechin polyphenols in green tea can fight inflammation. However, recent studies have found that black tea has the effect of stabilizing blood sugar. After taking sucrose, it can quickly return blood sugar to normal levels. It is useful for both healthy and pre-diabetic adults.
2. Apple tea, apple cider vinegar
Cooked apples soften their fibers and release pectin, which can help stabilize blood sugar and lower cholesterol. If you have type 2 diabetes, you may have problems with insufficient insulin secretion and insulin resistance. You can eat an appropriate amount of apples to alleviate this problem and further stabilize your blood sugar levels. In addition, you can also drink apple cider vinegar, as studies have shown that apple cider vinegar can lower blood sugar and is also good for insulin sensitivity.
3. Black Coffee
Some studies have shown that drinking coffee can reduce the risk of type 2 diabetes; however, if you are already a diabetic, consuming about 200 mg of caffeine will cause blood sugar instability, so you should drink less.
4. Dark Chocolate
Research published in the journal Endocrine Abstracts shows that eating dark chocolate every day has significant benefits on insulin and blood sugar, and can prevent diabetes. Dark chocolate contains phenols, which have antioxidant and cell-repairing functions, can promote insulin sensitivity, improve insulin resistance, and thus help stabilize blood sugar levels.
5. Brown rice, brown coix seed
Coix seed has a low glycemic index. Eating it can stabilize blood sugar and increase the concentration of high-density lipoprotein cholesterol (HDL), which is beneficial to the body.
6. Okra, bitter gourd
Plants such as okra and bitter gourd are rich in dietary fiber. When mixed with other foods, eating them can slow down the absorption of food by the gastrointestinal tract and avoid high blood sugar levels in a short period of time.
7. Dark green vegetables
Leafy vegetables such as lettuce, Chinese cabbage, and water spinach are rich in fiber, which can inhibit the absorption of sugar in food and achieve the effect of lowering blood sugar; dark green vegetables are also rich in magnesium, and more supplementation can improve insulin sensitivity and control blood sugar.
8. Fruits that Stabilize Blood Sugar
Avocado, raspberry, blueberry, blackberry, apple, pumpkin, etc. all have the function of stabilizing blood sugar.
9. Red Yeast
Studies have found that red yeast rice can lower blood sugar, blood pressure, and regulate insulin levels in people with metabolic syndrome.
10. Cinnamon
Cinnamon can slow down the digestion of carbohydrates and help prevent blood sugar from rising too quickly. Studies have found that cinnamon can promote insulin sensitivity, and some studies have shown that consuming cinnamon can reduce blood sugar by up to 29%.
What fruits can lower blood sugar?
For some patients with high blood sugar eye disease who like to eat fruits, the disease has caused them great harm, because they can no longer eat fruits without restraint, and some fruits will aggravate the condition, which is very painful for diabetics. In fact, for patients with high blood sugar, some fruits are helpful in stabilizing blood sugar. So what fruits are good for patients with high blood sugar?
Hawthorn
Hawthorn is a traditional health food and Chinese medicine, which contains vitamins C, B and carotene. Its sour and sweet taste can lower blood sugar, disperse blood stasis, eliminate accumulation, resolve phlegm, detoxify, activate blood circulation, refresh the mind, wake up the brain and clear the stomach.
Orange
Oranges can help the human body eliminate free radicals that are harmful to health. Orange peels also contain pectin, which can promote the passage of food through the gastrointestinal tract and allow cholesterol to be excreted from the body with feces, thereby reducing the absorption of cholesterol.
Pineapple
Pineapple contains sugar, salt, enzymes, and has a diuretic effect. Proper diet can be beneficial to patients with nephritis and hypertension. At the same time, pineapple is sweet and flat in nature, and has the effects of invigorating the stomach and digestion, nourishing the spleen and stopping diarrhea, and clearing the stomach and quenching thirst.
Cucumber
Cucumbers contain 98% water, and contain trace amounts of vitamin C, carotene, and a small amount of essential nutrients for the human body such as sugars, protein, calcium, phosphorus, and iron. They are also very beneficial to the body, so patients with high blood sugar can choose cucumbers.
Tomato
Tomatoes are rich in natural antioxidants. In addition to vitamin C, they also contain lycopene. Everyone is very familiar with vitamin C, which can prevent colds and treat scurvy. Lycopene is a natural pigment that makes tomatoes red. It works similarly to carotene in the human body and is a strong antioxidant, so it can be consumed in moderation.
Apple
It is cool in nature and sweet in taste. It has the effects of nourishing the heart and replenishing qi, promoting fluid production and relieving cough, strengthening the stomach and spleen, eliminating restlessness, relieving heat and sobering up. Since the sugar in apples is absorbed slowly and evenly, it can lower blood sugar, especially postprandial blood sugar, and has a good effect on diabetes.
