10 Foods That Can Help Lower Blood Sugar Levels and Help Manage Diabetes

High blood sugar levels can lead to diabetes and other health concerns. There is a large majority of people that suffer from diabetes and are not always aware of this. I’d like to chat about foods that will help to lower and improve blood sugar levels. At the same time, chat a bit more about the illness.


What is diabetes?

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The body needs glucose to perform. Glucose serves as energy and this energy is burned when any physical action takes place. Insulin is the hormone produced by the pancreas that helps to break down blood sugar to form glucose.

Once someone has diabetes, their body is no longer able to produce insulin, and thus manual insulin medication is injected. Insulin allows the body to store fat as energy reserves but when the body becomes resistant to this hormone it can no longer perform this function. Insulin resistance also means that the body can’t break down the sugar levels inside the blood. 

Diabetes is a disease that can develop over time or can be part of a person’s life from a young age. While it isn’t exactly hereditary, oftentimes families with a history of diabetes would end up more likely to develop it.  


How to identify diabetes

Diabetes can present in many ways at different levels but most commonly these are some of the symptoms:

  • Lethargy
  • Increased thirst
  • A frequent need to urinate
  • Increased hunger
  • Problems with vision
  • Wounds that take long to heal


The following are some foods that can help to lower blood sugar levels

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To maintain sugar levels it’s important that foods have a low glycemic index (GI) . Foods that fall in the middle 55 and less are okay but also to eat with caution.

1. Legumes

Foods in the legumes class include grains like beans, chickpeas and lentils. With a low glycemic index, these foods won’t spike your blood sugar levels.

2. Fish rich in omega 3

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Omega 3 is an essential fat found in certain fish like salmon and tuna. They are a more healthy form of fat as opposed to processed fats (fried foods) or red meats.

3. Blueberries

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These delicious picks of nature will not only give you a boost in antioxidants but also has low glycaemic index levels which are good news for keeping blood sager under control.

4. Cinnamon

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For centauries people hailed cinnamon and other spices for their medicinal properties. Some pharmaceuticals manufacture cinnamon supplements which can help manage blood sugar levels. You can also add cinnamon to your foods or sprinkle over your oats.

5. Mangoes

Mangos are rich in vitamins A and C and this is good news for people with type 2 diabetes because it falls in the low GI bracket of 51. But, since it has a GI of 51, it should still be eaten with care as mentioned earlier in this post.

6. Tumeric

Tumeric similar to ginger, cinnamon and garlic have a long history of medicinal properties throughout the ages. Tumeric has anti-inflammatory benefits which are excellent for your body’s well-being. It is also said to help with the way the body absorbs glucose.

7. Oats

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Oats is a good food source to help reduce and manage blood sugar. It has a low glycemic index and is both nutritious and good for you.

Oats also contains something called “B-glutans” which is a natural compound, a sugar-like substance found in certain algae, fungi, and plants like barley.  This compound can help to improve insulin levels in the body.

8. Nuts

Some nuts are very nutritious and contain low GI. These include walnuts, hazelnuts, cashews and peanuts to name a few. Having a bit of nuts everyday isn’t a bad staple for your diet as they are also high sources of fibre and good oil/fat.  

9. Green veggies

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Remember how your parents or grand parents always said that you should eat your vegetables when you were a kid? This is because vegetables are packed with goodness and nourishment that will help to keep your body healthy.

Veggies such as lettuce, cucumber, radish, celery, tomatoes, parsley, asparagus, cabbage, and kale are just to name a few.


10. Plain yogurt

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While not everyone may enjoy plain yogurt, it is a healthier choice compared to sweetened versions. It also contains natural probiotics and is excellent for the environment of your gut. Good bacteria is essential for a strong immune system and by eating plain yogurt, you also lower the blood sugar levels.


Foods that contain higher glycemic levels

  • 100% Fruit juice (undiluted)
  • Honey, jam, marmalade
  • Sweet fruit (grapes, pineapples, pears)
  • Cakes and pastries
  • Dried fruit



Foods that contain a high sugar content will spike blood sugar levels and make it hard for the insulin to break this down. It will also help if you lower stress levels and adapt to a different lifestyle that has less of the “stress factor” in it.

If you’re leading a sedentary life, try to implement more exercise into your daily routine. Changing your lifestyle could help you to manage diabetes and lower the risk of developing it. It would be good to quit smoking as soon as possible since smoking increases the risk of developing diabetes.  


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