While there's no quick fix, the foods you consume significantly impact your blood sugar levels. A balanced mix of fiber, protein, and healthy fats can help curb cravings and prevent spikes.
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Foods like almonds contain healthy unsaturated fats that research indicates assist in managing blood sugar by reducing insulin resistance. A study demonstrated that consuming nuts before a slice of white bread, a food rich in carbohydrates and typically causing blood sugar spikes, resulted in lower blood sugar levels for participants with and without type 2 diabetes.
Another study found that eating 15 almonds before a meal lowered post-meal blood sugar levels and helped reverse prediabetes by bringing blood sugar back to normal ranges.
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Apples are sweet but low-glycemic fruits that do not trigger blood sugar spikes. The fiber in apples does not increase blood sugar like other carbohydrates.
Research suggests consuming an apple before mealtime can help lower blood sugar levels, especially for people with glucose intolerance (a sign of prediabetes or diabetes with high blood sugar).
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Legumes such as chickpeas are rich in protein that may lower your blood sugar response when eating a meal. Some research suggests consuming a low-glycemic diet rich in legumes can lower blood sugar levels for people with type 2 diabetes and improve overall blood sugar control.
Moreover, chickpeas have more protein than other legumes, which could help offset the impact of carbohydrates on blood sugar levels.
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As a whole grain, popcorn is linked to better blood sugar management. Consuming whole grains like air-popped popcorn (without added butter) can reduce post-meal blood sugar levels compared to refined carbohydrates such as white bread or white rice.
Research also shows that a diet rich in whole grains may help lower the risk of developing type 2 diabetes.
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Hard-boiled eggs are an excellent snack for blood sugar control, being high in protein and low in carbohydrates. This nutrient profile helps keep blood sugar stable and promotes feelings of fullness.
Some research indicates that consuming one large hard-boiled egg daily may reduce the risk of type 2 diabetes.
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Chia seeds contain fiber, protein, and healthy fats, which help manage blood sugar levels and control appetite. One study shows that chia seeds significantly lowered post-meal blood sugar responses after participants ate a high-sugar snack.
Additionally, chia seeds reduced post-meal hunger cravings, indicating their fiber content helps maintain fullness for longer periods.
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While fruits like bananas may cause blood sugar spikes, berries could help improve levels after a meal. Research shows that people with prediabetes who consumed red raspberries and a carbohydrate-rich breakfast had lower blood sugar responses.
Another study found improved blood sugar levels in participants with excess weight or obesity by adding blackberries to an otherwise high-fat diet after just one week.
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Edamame, another legume type (soybeans), may lower blood sugar levels for those with type 2 diabetes. They contain antioxidant compounds known as isoflavones that could improve insulin sensitivity and reduce inflammation.
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Olives are excellent for maintaining healthy blood sugar due to their low-glycemic, low-carbohydrate profile. Their healthy fats help energy levels and support improved insulin sensitivity which impacts blood sugar control.
The healthy fats in olives slow digestion:
- Delayed carbohydrate absorption
- Maintains steady blood sugar
- Enhances feelings of fullness
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Greek yogurt is known for being high in protein. Low-fat and sugar-free options may be ideal snacks for lowering blood sugar levels.
Some evidence suggests consuming at least three servings of yogurt per week can contribute to a reduced risk of type 2 diabetes.
To prevent blood sugar spikes, pair proteins like eggs, meat, fish, or Greek yogurt with foods containing fat or fiber, such as leafy greens, avocados, nuts/seeds, legumes, and berries.
Adjusting your diet is one way to significantly impact blood sugar levels. Other expert recommendations include:
- Maintain a consistent eating schedule to limit blood sugar fluctuations
- Limit carbohydrates and increase fiber intake to balance blood sugar
- Engage in regular exercise, which helps your body process insulin more effectively
- Regularly check your blood sugar levels for informed food and lifestyle choices
- Practice stress management techniques to alleviate negative impacts on blood sugar
Eating the right foods is key to keeping healthy blood sugar levels. Foods low in carbohydrates and high in fiber, protein, and healthy fats can help lower elevated blood sugar levels and manage appetite. Consider adding foods like chickpeas, berries, chia seeds, apples, and hard-boiled eggs to your diet for better blood sugar management.
Maintaining a consistent eating schedule, regular exercise, stress reduction, limiting carbohydrates, and increasing fiber intake can all help stabilize blood sugar levels.