4 Awesome Foods that Help Stabilize Blood Sugar for Diabetics

Giving you the low down on the four superfoods proven to help keep your diabetes under control by stabilizing blood sugars.

Diabetes is simply1 “a disease where the blood sugar runs too high”, usually caused by a lack of insulin, and is actually2 the single name for a group of disorders. Type 2 diabetes specifically, is categorized3 as insulin resistance. In other words, your body does not use insulin properly.

 

So, if you have type 2 diabetes, or are prediabetic, how does stabilizing your blood sugar help?

 

Well, according to the Harvard Medical School2, type two diabetes can usually be managed by keeping control of blood sugar levels, to ensure that they are near the normal range. Maintaining a healthy diet and lifestyle is recommended, to achieve this.

 

These are four of the best foods you can incorporate into a healthy diet and lifestyle, that have been shown to help stabilize blood sugar levels for people with type 2 diabetes.

 

 

 

 

 

The Top Blood Sugar Stabilizing Foods for Diabetics:

 

  1. Cinnamon:

This Christmassy spice was used4 extensively in traditional Chinese medicine and has a whole raft of health-promoting qualities, not least of which is the lowering of cholesterol5 and stabilization4 of blood-sugar. If you don’t like the taste, cinnamon extract is shown to be just as effective4 at lowering the blood-sugar in people with both Type 2 diabetes and prediabetes in an FBG blood test. With fall in full swing and the holiday season coming up, now is a great time to increase your cinnamon consumption. Try this salad recipe for a quick cinnamon spice boost!

  1. Garlic:

Oh, garlic. Great chefs everywhere will tell you that the best meals start with a clove (or two) of the onion’s bulb-shaped cousin. Garlic may have a bad rep as something to avoid on a first date (though some studies6 have debunked this), but it works wonders7 for stabilizing your blood sugar – for people at all ends of the spectrum. It has even been suggested8 that consumption of garlic could be as effective as some antidiabetic drugs. Not only has garlic been shown to stabilize the blood sugar for diabetics, it may also9 go some way to alleviating diabetes-induced liver and renal damage. So make sure to add a little garlic to the next dish you make – try our garlicy Avocado Pesto to get you started.

  1. Blueberries:

Adding something as delicious as blueberries to your diet will never feel like a burden – and that’s a good job, because not only do blueberries have10 a “preventive and normalizing” effect on obesity, daily consumption has also been shown to reduce blood pressure11, and blood-glucose12 levels in type 2 diabetic patients, leading to a stabilization of blood sugar levels.

As an added bonus, increased consumption of all fruits and vegetables (including berries) has13 been14 shown15 to have a positive effect on diabetic patients. If you don’t know where to fit them in, try this superfood salad with blueberries.

  1. Avocado

Studies16 have shown unsaturated fatty acids, including avocado oil (avocados being a great source17 of healthy monounsaturated fat) to improve insulin sensitivity. Avocado is recommended18 as a delicious, indulgent and low-carbohydrate food for diabetics and, as a source of natural fat, the avocado fruit (yes, fruit – in the same way that a tomato or an olive is a fruit. That is, on a technicality) also19 helps you to feel fuller for longer, meaning that you won’t be tempted to spike your blood sugar by snacking throughout the afternoon. Have some avo toast for breakfast tomorrow, or try our Avocado Pesto recipe, if you’re looking for a way to pack more avocado into your day.

 

Alongside a healthy and active lifestyle, these four blood sugar stabilizing superfoods will do you the world of good. So, whether you have diabetes, you’re prediabetic or you’re just looking to control your blood-sugar for other health reasons, increase your consumption of these blood sugar stabilizing foods to give yourself a (delicious) boost in the right direction!

References:

  1. http://depts.washington.edu/uwcoe/healthtopics/diabetes.html
  2. http://www.health.harvard.edu/diseases-and-conditions/controlling-blood-sugar-in-diabetes-how-low-should-you-go
  3. http://www.diabetes.org/diabetes-basics/type-2/facts-about-type-2.html
  4. http://online.liebertpub.com/doi/abs/10.1089/jmf.2010.0180
  5. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3767714/
  6. http://www.sciencedirect.com/science/article/pii/S0195666315300787
  7. http://archive.scientiairanica.com/PDF/Articles/00000080/SI120303.pdf
  8. http://www.sciencedirect.com/science/article/pii/S0944711305002175
  9. http://www.sciencedirect.com/science/article/pii/S0278691504002741
  10. http://www.mdpi.com/2076-3921/5/2/13/htm
  11. http://www.fasebj.org/content/29/1_Supplement/923.4.shor
  12. http://www.ncbi.nlm.nih.gov/pubmed/16498205
  13. http://care.diabetesjournals.org/content/31/7/1311?ijkey=64ebb53621b4176b776b640f94464dbe81564827&keytype2=tf_ipsecsha
  14. http://www.ncbi.nlm.nih.gov/pubmed/15674312?access_num=15674312&link_type=MED&dopt=Abstract
  15. http://www.ncbi.nlm.nih.gov/pubmed/11162324?access_num=11162324&link_type=MED&dopt=Abstract
  16. http://www.sciencedirect.com/science/article/pii/S1021949815001465
  17. https://www.hsph.harvard.edu/nutritionsource/types-of-fat/
  18. http://www.livestrong.com/article/468785-how-much-avocado-can-a-diabetic-eat/
  19. http://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-155