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3 Foods That Promote Healthy Blood Sugar

If you are looking for some ways to naturally control your blood sugar levels; then, you may belong to one of these four categories. You could have a family history of diabetes, possibly pre-diabetic, maybe perhaps already diabetic, or simply aware of your making unhealthy lifestyle choices that put you at high risk of developing diabetes. Each one of these categories can lead you to one final destination which is the development of a chronic disease affecting your health and the quality of your life. The good news is that you are reading the right article that can help you. There are many ways to maintain healthy blood sugar levels; and, I am not asking you to do the impossible here. I simply wanted to share with you three wonderful food options that can benefit you on your mission!

  1. Olive oil:

    This may come as a surprise to you since olive oil has been linked to a healthier heart. This amazing virgin type of oil could be the answer to controlling your bad cholesterol levels! It is definitely one of the major role players in the well-known “French paradox” that has been puzzling the medical world for quite some time. What studies have shown is that olive oil, with its 36 phenolic compounds, can lower blood glucose concentrations, lower levels of fasting blood sugar, and even lower postprandial glucose levels. This latter is a very important assessment measure that can help give you a glimpse on the rise of sugar levels after a meal.1 So, in other words, it helps explaining how healthy your metabolic system may be.

  2. White mushrooms:

    By adding this great protein-rich edible fungus, you are changing your gut microbiome. Yes, I did say gut and yes, it is linked to your blood sugar levels. To simplify a very complex physiological process: three ounces of white button mushrooms, consumed daily, can help your gut produce more fatty acids that play a role altering genes responsible for glucose production.2 Mushrooms are low on calorie and carbohydrates while being rich in Selenium and Vitamins B. A study showed that the beta glucan fiber can slow digestion which delays the absorption of dietary sugars after a meal.3

  3. Blueberries:

    No matter how far you are trying to keep from anything containing sugar as a way to regulate your blood sugar levels, truth is some fruits can actually help you. Blueberries are one of them! These small dark colored berries are high in anthocyanins and many other polyphenols. So, as powerful antioxidants, they have a positive effect on your metabolic functions which can reduce insulin resistance, tame down inflammation and protect the pancreas as well as its functions. Trying to keep your blood sugar levels in control means that you need to keep your pancreas healthy.4 Many know the role that liver plays in diabetes; however, very few know that blood sugar levels can be out of range when the pancreas does not produce enough insulin and glucagon. The process is very simple. By producing both hormones, the pancreas will use glucagon to prevent blood sugar levels from dropping too low (hypoglycemia), and insulin to prevent blood sugar levels from rising very high.

You may be overwhelmed trying to know how to keep your blood sugar levels at their normal levels naturally. The truth is, manipulating properly your food intake by picking the right food options taken in the right amounts and at the right time can be very beneficial for you. This most certainly may need to be coupled with a good active lifestyle. Herbs can also help support your blood sugar levels. These include Fenugreek, Aloe vera, Sage and Ginseng.

All have been found to support healthy blood sugar levels, whether by stimulating the secretion of insulin or by decreasing resistance to insulin. So, boost your diet with these beneficial herbs, think of many ways to add berries, add mushrooms to your salads and make sure you add your daily does of olive oil!

References

  1. Can the Mediterranean diet lower HbA1c in type 2 diabetes? Results from a randomized cross-over study - PubMed (nih.gov)
  2. https://linkinghub.elsevier.com/retrieve/pii/S1756464618301476
  3. https://www.ncbi.nlm.nih.gov/pubmed/27596390
  4. Blueberry anthocyanins in health promotion: A metabolic overview - ScienceDirect
Author Image Dr. Sandra

Dr. Sandra is a Naturopathic MD who specialized in Preventive Global Health from the United States of America.

Her 12 years of education were obtained from one of the most prominent universities in Beirut, as well as two leading universities in the State of Florida (USA). Dr. Sandra made sure to incorporate interdisciplinary and multicultural approaches in her work. Her long years of studies helped her create her own miniature world of knowledge linking together the healthcare field with Research, Statistics, Food Technology, Environmental & Occupational Health, Preventive Health and most importantly her precious last degree of Global Health.