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What Foods Lower Blood Sugar? Prevent Spikes With These 7 Superfoods

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A chart telling you what you'll learn in this article

Blood sugar spikes after every meal; it’s normal. However, sugary foods and simple carbs cause unhealthy spikes. Too much of this and your body eventually loses its ability to produce enough insulin or becomes resistant to it. You have to do your part to prevent the onset of diabetes. This is where diet modification comes in. What foods lower blood sugar? We’ll identify what you should be eating to lower blood sugar fast.

An image of blueberries

1. Berries (all varieties)

Consume a medley of your choice of berries, whether they be straw or blueberries. People are naturally wary when it comes to fruit of any kind because of the sugar content. However, berries especially have high fiber that slows digestion and prevent steep spikes. More importantly, berries contain an antioxidant called anthocyanins, which slow digestion by inhibiting digestive enzymes and juices.

Studies1 show berries have anti-diabetic properties and promote glucose tolerance. To know how to lower blood sugar naturally, we suggest a serving of berries of your choice after consuming a high-starch meal.

2. Cold-Water Fish

Stick to wild-caught oily fish, such as sardines, Alaskan salmon or Atlantic mackerel. These are all high in omega-3 fatty acids, which raise good HDL cholesterol. They also prevent heart disease, which diabetics are twice as likely to die from compared to the general population.

Studies2 confirm that omega-3 supplementation improves lipid levels and glucose control in those with type 2 diabetes. Another study also found that omega-3s stimulate a type of hormone call adiponectin, which is known to have anti-inflammatory effects while also boosting insulin sensitivity.

If you want to know what to eat to lower blood sugar, we suggest a serving of oily fish to go with that baked potato and steamed veggies.

An image of grass-fed beef

3. Beef

What foods lower blood sugar? How about beef? Yes, we are well aware that beef is red meat, which tends to have a bad reputation and has been linked to heart disease and cancer. When we suggest beef, we mean grass-fed and free-range beef. Beef in this natural state is a rich source of conjugated linoleic acid, which studies3 show stimulate insulin release.

The unhealthy effects come into play when you consume conventional farm-raised beef pumped with all sorts of growth hormones and antibiotics.

Hardly anyone suspects beef as one of the foods that lower blood sugar instantly. They associate it with obesity and heart attacks. But it is unfair to lump grass-fed beef with the typical meat sold at the butcher’s aisle of your local market.

READ MORE: Want to Lower Your Blood Sugar? Here’s 7 Ways to Do So Without Using Drugs.

4. Dark Chocolate

No, eating a Snickers bar is not going to lower your blood sugar. In fact, all that sugar is going to raise it drastically. When we say dark chocolate, we mean cacao in its raw unadulterated form. Raw chocolate is an absolute flavonoid powerhouse. Studies show dark chocolate not only prevents insulin resistance but also lowers blood pressure.

Due to the immense benefits, we suggest making dark chocolate candy your go-to guilty pleasure food. Candy bars with a minimum 70 percent dark chocolate content and zero fillings make good snacks; just don’t overindulge as they still contain sugar. If you want to know how to lower glucose without feeling deprived, you can’t go wrong with some Hershey’s Kisses.

5. Apples

In past posts, we have touted the health wonders of apples for their high pectin content, which promotes smooth stools. A Fuji or Granny Smith is also high in quercetin, which studies4 show stimulate insulin response.

As always, we suggest eating the whole fruit or blending it in a smoothie. Apple juice- even if 100% juice – is void of a lot its original nutrients.

If you’re not particularly fond of apples, you can opt for grapes, onions, capers, sweet peppers and Romaine lettuce, all of which are also good quercetin sources.

An image of apple cider vinegar

6. Vinegar

Does vinegar count as food? Regardless, we think it belongs in this list and is a great condiment for salads. A study published in the American Diabetes Association revealed that vinegar consumption promoted healthy glucose levels in patients with type 2 diabetes.

While plain distilled vinegar works, we recommend apple cider vinegar for even greater benefits. A study5 found that ACV lowered blood sugar and also improved cholesterol levels in both diabetic and non-diabetic rats.

We have written extensively about the benefits of apple cider vinegar; the perks go beyond lowering blood sugar.

7. Shirataki Noodles

We thought we conclude this list with an exotic food choice. If you live near an Asian supermarket, you might be able to find this type of Japanese noodle. People don’t really consider noodles as a food to lower blood sugar. After all, like rice, noodles are quite high on the glycemic index. Shirataki noodles, though, are an exception. It’s a good source of fiber despite being fairly low in carbs. The fiber comes from glucomannan, a form of indigestible fiber that lowers blood sugar. This was confirmed in a study6 that showed glucomannan slowed carbohydrate absorption and improved diabetic conditions.

LEARN MORE: Prediabetic? Here’s How to Identify the Best Supplements for Diabetes

What Foods Lower Blood Sugar? Stick to Proven Whole Foods

An estimated 84 million Americans have prediabetes, many of whom aren’t even aware of their condition. If you know or suspect you might be at risk, please make a commitment to eat foods that lower blood sugar instantly. You can also use an all-natural blood sugar lowering supplement like Sensolin. In any case, the solution always lies in whole foods and living an overall healthier lifestyle.

Citations and Sources

Stull A. Blueberries’ Impact on Insulin Resistance and Glucose Intolerance. Antioxidants (Basel). 2016;5(4):44. [PMC]
Chen C, Yu X, Shao S. Effects of Omega-3 Fatty Acid Supplementation on Glucose Control and Lipid Levels in Type 2 Diabetes: A Meta-Analysis. PLoS One. 2015;10(10):e0139565. [PMC]
LAI M, TENG T, YANG C. The Natural PPAR Agonist Linoleic Acid Stimulated Insulin Release in the Rat Pancreas. J Vet Med Sci. 2013;75(11):1449-1454. [PMC]
Kittl M, Beyreis M, Tumurkhuu M, et al. Quercetin Stimulates Insulin Secretion and Reduces the Viability of Rat INS-1 Beta-Cells. Cell Physiol Biochem. 2016;39(1):278-293. [PubMed]
Shishehbor F, Mansoori A, Sarkaki A, Jalali M, Latifi S. Apple cider vinegar attenuates lipid profile in normal and diabetic rats. Pak J Biol Sci. 2008;11(23):2634-2638. [PubMed]
McCarty M. Glucomannan minimizes the postprandial insulin surge: a potential adjuvant for hepatothermic therapy. Med Hypotheses. 2002;58(6):487-490. [PubMed]

Check Out UMZU's Supplement Line!

From gut health to proper blood flow, UMZU's supplement line is aimed at helping men and women everywhere heal their body from the inside out.

Ryan Tronier

As managing editor for UMZU, Ryan Tronier leads a talented team of writers, producers and fitness experts to create content that connects with passionate audiences.
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