Foods to Lower Your Blood Sugar

Controlling blood sugar is important in maintaining health and those with diabetes or pre-diabetes conditions should pay much attention. Diet is one of the most critical aspects to be managed to achieve this. Some of the foods that are more effective for inclusion in the diet are those that assist in controlling and stabilizing blood sugar levels. Below are ten such foods; the examples mentioned are the ones that are part of the Indian diet.

What causes blood sugar levels to spike?

• Missed on the Medications
• Unfollowing the specially made meal plan for low blood sugar
• Lack of exercises
• Infected
• Taking the insulin injections the wrong way
• Missed the dosage timing or taken a wrong dosage
• Stress, injury and surgery

Excellent Foods To Balance Blood Sugar!

1. Bitter Gourd (Karela)

Karela, also called bitter gourd, is widely used in Indian homes and is often included in meal preparation. This includes charantin as well as polypeptide-p which both have hypoglycaemic properties. These compounds increase the amount of insulin in the blood, the sensitivity of body cells to insulin, and glucose uptake into muscles.

Karela can be prepared in several ways:

• Curry: It should also be added to curries or even used as a side dish along with other vegetables and spices.
• Juice: Squeeze the bergamot and drink the juice on an empty stomach. To counter this, one can take a small amount of lemon or amla juice to reduce bitterness. Consuming it in moderate portions, that is once in two to three days, would be ideal.

2. Fenugreek Seeds (Methi)

Another benefit of fenugreek seeds is that it helps maintain a good blood glucose level since it is a rich source of soluble fiber that has the capability of delaying the digestion and the absorption of carbohydrates. It also consists of compounds that contain the attributes of insulin secretion capacity and hence have a negative influence on blood sugar levels such as trigonelline.

Best ways to consume:

• Soaked: Soak a teaspoon of fenugreek seeds in water and leave it for the whole night and in the morning you can have that water along with the seeds.
• Powder: For the seeds, grind the fenugreek seeds into a powder and can use a teaspoon directly on your meals, or sprinkle over the meals.

3. Indian Gooseberry (Amla)

Amla is, in particular, known to contain Vitamin C and it has been used in folk medicine to control blood sugar. It helps in increasing the activity of insulin in the body and plays a significant role in the proper functioning of the pancreas cells.

Recipe for the best:

• Raw: It can be eaten fresh as a snack to help with its intake.
• Juice: The bitter gourd juice combined with an equal proportion of amla juice is an excellent remedy to manage diabetes.
• Powder: Amla powder can be taken with water or people can add it to their smoothies if they prefer.

4. Cinnamon (Dalchini)

Cinnamon enables the reduction of blood sugar levels as it acts like insulin molecules to assist glucose in being transported to the cells. It also has the effect of limiting the breakdown of carbohydrates in the small intestine and reduces the rate at which glucose is transported in the circulating blood.

How to Use:

• In Drinks: Drink tea or coffee with a pinch of cinnamon or even add it to your morning smoothies.
• In Cooking: Cinnamon can be used as whole sticks or ground powder in curries, rice and other dishes and desserts.

5. Turmeric (Haldi)

One of turmeric’s components known as curcumin reduces inflammation and acts as an antioxidant that helps to maintain normal blood sugar levels. It also optimizes the working of Beta Cells situated inside the belly part called the pancreas.

Ways to make it effective and delicious at the same time:

• Daily Cooking: Many of my clients prefer to prepare their meals with turmeric daily, you can add a pinch of turmeric powder to your daily recipes like dal, curry, vegetables etc.
• Golden Milk: Warm milk with black pepper added to it with turmeric which is known as haldi doodh before going to bed.

6. Okra (Bhindi)

Okra or the ladyfinger is also shown to contain polyphenolic molecules that help in lowering blood sugar. Due to its fiber content, it also slows the rate at which sugar is absorbed in the small intestine so that control of glucose in the blood is maintained.

Best way to have it:

• Stir-fry: This recipe is the stir fry of okra, onions, and spices.
• Curry: Include okra in curries as a healthy component, for instance.

7. Neem Leaves

Curry leaves affect carb metabolism and insulin, and most especially are good for people with diabetes. They also contain antioxidants that assist in protecting cells that secrete insulin.

Ways to consume:

• Raw: Tender neem leaves can be taken in the morning before food intake.
• Powder: Take neem powder with water or include it in your fruit smoothies or juices.

8. Curry Leaves

Curry leaves are quite beneficial for people with diabetes as they have an impact on carbohydrate metabolism and insulin. They also have antioxidants that help shield the cells that release insulin.

How to Consume:

• Raw: Crunch a few fresh curry leaves in the morning.
• In Cooking: Include curry leaves in your recipes such as dals, curries, and chutneys.

9. Black Plum (Jamun)

Blackberry found in India has a compound known as Jamboline which helps in controlling diabetes through suppression of the normal starch to sugar conversion process. It also enhances the effectiveness of what is known as the insulin hormone and the receptors in the body that can detect it.

Delicious recipes:

• Fresh: Consume the raw freshly ripened jamun fruit when they are in season.
• Juice: One should drink the juice of jamun regularly.
• Seed Powder: Roast the seeds or dry them, then pound in a mortar or mix in a blender and consume with water or milk.

10. Whole Grains

Barley (jau), millet (bajra) and quinoa are examples of low GI foods that contain high fiber content useful in managing blood sugar. They slow down the pace at which carbohydrates are digested and absorbed in the bloodstream hence preventing an increase in blood sugar levels.

Ways to consume:

• Millet Rotis: You can replace the regular rotis with a millet rotis.
• Barley Water: One should take barley water preferably daily.
• Quinoa Salads: One can add quinoa to salads or replace rice with quinoa.

Other Tips To Lower Blood Sugar Naturally

1. Exercise
2. Low-carb diet
3. Fiber intake
4. Food portion control
5. Low glycemic index (GI) foods
6. Stress management
7. Hydration

Conclusion

These are some of the foods that when taken as part of your diet, help to reduce the blood sugar level. Many Indian foods are delicious for you, so it is quite easy to find a diverse range of dishes that fit into a healthy diet. Nonetheless, the above foods should be consumed alongside other balanced meals accompanied by daily physical activities for the best results.