7 Healthy Foods You Should Eat To Reduce Your Blood Sugar

7 Health Foods You Should Eat To Reduce Your Blood Sugar

Avocados

Avocados are full of monounsaturated fat, the kind that helps slow the release of sugars into the bloodstream, prompting less insulin release. Avocados also contain beta-sitosterol, a compound that could help quell inflammation after an intense workout. Just limit yourself to one-quarter of an avocado at a time to avoid calorie overload.

Mangos
Mangos may taste sugary sweet, but this delicious fruit may actually lower blood sugar according to research published in the journal Nutrition and Metabolic Insights

. “Our results indicate that daily consumption of 10 grams of freeze-dried mango, which is equivalent to about one-half of a fresh mango [about 100 grams], may help lower blood sugar in obese individuals,” explains Edralin Lucas, PhD, an associate professor of nutritional sciences at Oklahoma State University’s College of Human Sciences and lead study author.

Mangos also contain over 20 different vitamins and minerals including vitamins C and A, folate, and fiber. Plus, they land squarely on the Clean 15 list, with 88% of mangos having no pesticide residue.

Spices

According to an animal study published in the Journal of Medicinal Food, a food-seasoning mixture containing various spices improved metabolism of both glucose and cholesterol, reducing blood sugar and insulin levels. Fenugreek seed and turmeric are particularly antidiabetic, but in some studies cumin seed, ginger, mustard, curry leaf, and coriander also show diabetes-fighting properties.

Olive Oil
Olive oil, rich in the same monounsaturated fat found in avocados, prevents not only belly fat accumulation, but also insulin resistance. Bonus: Olive oil encourages the release of the appetite-suppressing hormone leptin.

Eggs

A study published in 2008 in the International Journal of Obesity found overweight and obese people given two eggs a day for breakfast lost 65% more weight than those eating a similar breakfast without eggs. The researchers said eating eggs may control hunger by reducing the postmeal insulin response and control appetite by preventing large fluctuations in both glucose and insulin levels.

Studies also show that people who eat eggs for breakfast eat fewer calories for the next 36 hours.

Cherries

Cherries contain naturally occurring chemicals called anthocyanins, which could help lower blood sugar levels in people with diabetes. A study published in the Journal of Agricultural and Food Chemistry found that anthocyanins could reduce insulin production by 50%. Anthocyanin-loaded cherries may also protect against heart disease and cancer.

Vinegar

Vinegar has been found to blunt blood sugar and insulin increases, as well as heighten the sensation of fullness after a high-carbohydrate meal. An Arizona State University study found that people who started a meal with a vinegar drink enjoyed better blood sugar and insulin profiles following the meal.

The blood sugar–balancing effect of vinegar seems to work even better in people with prediabetes, compared with people with normal insulin sensitivity. Look for white or apple cider vinegar, but beware of balsamic—it contains more sugar.