In the United States, 37.3 million Americans have diabetes, a condition that affects the blood sugar levels in the body.
Blood sugar, called glucose, is the main sugar found in your blood. It is also the primary source of energy in your body. When you eat even a small piece of food, your digestive system breaks it down into glucose and releases it into your bloodstream, alerting your pancreas it is time to release the hormone that helps glucose get into your cells: insulin.
High blood sugar levels (hyperglycemia) are common in people with diabetes. However, hyperglycemia can also occur due to stress, being less active than normal, being ill, eating more than usual, and even dehydration. So what everyday foods can lower blood sugar levels? Learn more about your natural options for lowering blood sugar levels and the potential risks of high blood sugar.
Hyperglycemia: Do only people with diabetes experience it?
Hyperglycemia can occur even in people who do not have diabetes. It can happen when your body has too little of the insulin hormone or doesn’t efficiently use the insulin it produces.
However, most people who experience hyperglycemia have diabetes or are close to developing the disease. Those who have prediabetes can experience symptoms like:
- Frequent urination
- Increased thirst
- Numbness in feet or hands
- Fatigue
- Blurred vision
Hyperglycemia that goes untreated for a long time can damage your organs, blood vessels, tissues, and nerves.
The leading cause of hyperglycemia is the lack of proper insulin levels that shift sugar from your blood to your cells.
Insulin resistance is a common issue, which is when your liver, fat, and muscles don’t respond as they should to insulin. Insulin resistance can lead to Type 2 diabetes, but even people without diabetes can experience it.
Pancreas issues can also cause problems with your insulin levels. The most common pancreatic problems include Type 1 diabetes and pancreatic cancer.
Naturally lowering blood sugar levels: The top foods to turn to
What everyday foods can lower blood sugar levels? Look at these popular options to help your body better manage your blood sugar levels.
Berries: Helping reduce post-meal blood sugar
Berries offer fiber and antioxidants that can help lower inflammation and blood sugar. Eating just two cups of raspberries with a high-carb meal can help reduce post-meal blood sugar and insulin levels, especially in people with prediabetes. Berries can also increase insulin sensitivity.
Seafood: Offering proteins and antioxidants
Fish and shellfish offer healthy fats, antioxidants, minerals, and vitamins, all of which can help regulate blood sugar levels.
One of the essential parts of blood sugar management is proteins, which can help slow down food digestion, letting you feel full and preventing sugar spikes after meals.
Broccoli: Allowing a chemical process for lowering blood sugar
When you chew broccoli, the plant releases a chemical called sulforaphane that has sugar-reducing properties. This chemical can enhance insulin sensitivity, reducing blood sugar levels. The best way to benefit from this chemical is to eat broccoli raw.
Pumpkin: Turning to a traditional remedy
Eating pumpkin has been a traditional way of reducing blood sugar levels in Mexico and Iran for centuries. This is because pumpkins have a high concentration of carbohydrates called polysaccharides, which can offer blood sugar-regulating effects.
Lentils and beans: Helping to slow digestion
Lentils and beans have a high content of proteins, magnesium, and fiber. All of these can help lower blood sugar levels. Because they contain high levels of resistant starch and soluble fiber, they can help slow down digestion, thus improving blood sugar levels after meals.
Kale: The superfood
Kale contains many components that can help decrease blood sugar levels, like flavonoid antioxidants and fiber.
The flavonoid antioxidants in kale can offer insulin-sensitizing effects.
Avocados: Offering healthy fats
Avocados are rich in healthy fats, minerals, vitamins, and fibers. They can help prevent the development of metabolic syndrome and lower blood sugar levels because they can improve post-meal insulin and blood glucose concentrations.
Turn to natural healing with the right foods
Lifestyle changes can be a great way to combat several medical issues, including hyperglycemia. You can turn to these everyday food options to help you with high blood sugar levels. By heightening insulin sensitivity and slowing the absorption of sugar, they can help you prevent the symptoms of prediabetes or the worsening of diabetes.
Resource links
- “The Facts, Stats, and Impacts of Diabetes” via the Centers for Disease Control and Prevention
- “Prediabetes” via the National Institutes of Health
- “The Relationship Between Diabetes and Pancreatic Cancer” via the National Institutes of Health
- “Attenuation of Postmeal Metabolic Indices with Red Raspberries in Individuals at Risk for Diabetes: A Randomized Controlled Trial” via the National Institutes of Health
- “Sulforaphane Prevents Hepatic Insulin Resistance by Blocking Serine Palmitoyltransferase 3-Mediated Ceramide Biosynthesis” via the National Institutes of Health
- “Selected Species of the Cucurbitaceae Family Used in Mexico for the Treatment of Diabetes Mellitus” via the National Institutes of Health
