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10 Powerful Foods To Help Lower Blood Sugar Quickly

10 Powerful Foods To Help Lower Blood Sugar Quickly

Blood sugar is a sneaky health issue, but there are many powerful foods that can help you lower blood sugar levels efficiently and quickly. First, in order to understand why high (and low) blood sugar occurs, it’s important to have a basic understanding of what triggers blood sugar highs and lows, and it all starts with insulin. Insulin is the hormone that goes into our blood stream and delivers nutrients to the cells so that our blood sugar stays stable. While insulin is often thought of as a negative hormone, it’s actually valuable and vital to our health. When our body doesn’t produce insulin or use insulin efficiently, we can develop insulin resistance which can lead to Type 2 diabetes. One of the best things we can all do in order to help insulin do its job is to eat regularly and eat a balanced diet that’s filled with healthy foods.

Start With These Tips to Lower Blood Sugar Levels

To help you get started on filling your plate with more blood sugar friendly foods that will help lower your blood sugar, start by removing refined sugar, refined grains, and most processed foods from your diet. Processed foods (and especially fast food) all contain chemicals and refined ingredients that our bodies don’t recognize as real nutrients, so our cells never really get what they need and we feel hungry all the time as a result. This also leads to blood sugar swings and spikes that cause insulin to work less efficiently.

What helps insulin work best so that blood sugar stays in a stable place are foods that pack dense amounts of nutrition and contain amino acids (that form protein in the body), fiber (which is the best source of carbohydrates), and healthy fats from real food.

Let’s check out some foods that can help lower blood sugar levels by offering us these nutritional benefits, shall we?

1. Spinach

10 Powerful Foods To Help Lower Blood Sugar Quickly

    Spinach is high in amino acids and actually has 5 grams of protein per cup. Spinach is also a rich source of the minerals calcium, magnesium, and potassium which all lower blood pressure levels, and it is a good source of fiber to help lower blood sugar. Fiber, protein and minerals are three wonderful components that help balance insulin levels and help the body feel more nourished.

    Add spinach to your smoothies, salads, entrees, and remember that while kale is fantastic, spinach offers more overall nutrients per cup than any other green!

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    2. Avocado

    10 Powerful Foods To Help Lower Blood Sugar Quickly

      Avocados are a superfood for so many reasons, but they’re especially great to lower blood sugar levels. The avocado fruit is a rich source of monounsaturated fats which are the best type of fats for your heart. Avocado is also a good source of fiber, amino acids, B vitamins, minerals such as magnesium and potassium, and it’s a great replacement to foods such as mayo and cheese—especially for those with diabetes or food intolerances.

      Chop some avocado into your next smoothie for a creamy texture, add it to a salad, use it in place of mayo or cheese, or feel free to add it to your next omelet. Used in moderation and in place of processed fats, this fruit can be an amazing addition to your diet.

      3. Eggs

      10 Powerful Foods To Help Lower Blood Sugar Quickly

        Eggs have had a bad reputation for years, but the truth is they can be a very valuable part of a balanced diet and are a wonderful source of meatless protein, healthy fats, and vitamins such as vitamin B12 and vitamin D. The key is to consume them in moderation (no more than a couple a day), and to buy the highest quality eggs possible such as pastured, organic and non-GMO eggs. Eggs work to lower blood sugar levels very well because they are generally very easy to digest so that nutrients reach the cells quickly and help lower blood sugar levels as a result.

        Keep some hard-boiled eggs in your fridge and have one when your blood sugar feels too high or stops to drop. You can also include eggs at breakfast, lunch, or dinner for lower blood sugar levels throughout the day. Egg whites can also be paired with one or two whole eggs for more protein without overdoing the fat from whole eggs.

        4. Broccoli

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        10 Powerful Foods To Help Lower Blood Sugar Quickly

          Broccoli is packed with benefits that lower blood sugar levels. First, it’s a great source of fiber that slows down the release of sugar from foods into our cells. Even if we’re not eating sugar directly, everything we consume is eventually turned into glucose that our bodies use to energize us. However, it’s best to eat foods that turn into glucose slowly so that we get a steady release all the time and not intense swings that we get from eating sweets or junk food. Fiber is a key to maintaining healthy blood sugar levels all the time as well as digestion and assimilation of nutrients.

          No need to nosh on broccoli raw or eat like a rabbit; have broccoli whatever way you enjoy whether that be roasted, steamed with spices and your favorite source of protein, use it in a stir-fry with lean protein, broth and some other veggies, or sauté it to have with your regular dinner. It can also be added to salads and is one of the most affordable and nutritious vegetables available all year round.

          5. Plain, Non-fat Greek Yogurt

          10 Powerful Foods To Help Lower Blood Sugar Quickly

            Plain, non-fat Greek yogurt is an excellent source of protein, calcium, magnesium, and potassium. Of course, if you are dairy intolerant or vegan, Greek yogurt isn’t for you, but if you’re incorporating dairy into your diet, high-quality sources can serve as an excellent source of protein in place of fatty cuts of meat or processed sources. Greek yogurt’s nutrients lower blood sugar levels as well as satiate appetite very quickly. Purchase from non-GMO and organic sources whenever possible for the best quality, and avoid yogurt products with added hormones or antibiotics as well as any that have added sugars or artificial ingredients.

            You can use Greek yogurt in place of milk in a smoothie, in place of sour cream for less fat in dips and dressings, or use it as a base for sandwiches instead of mayo. It can also make a wonderful dessert with berries and can be frozen for an hour to serve as a more ice-cream like treat at night. If the taste is too sour for your liking, feel free to add some stevia to sweeten it up without any added sugar.

            6. Almonds

            10 Powerful Foods To Help Lower Blood Sugar Quickly

              Almonds offer more protein than other types of nuts as well as more fiber and overall nutrition. This makes them an excellent choice for lowering blood sugar levels and even blood pressure levels too. Almonds include 7 grams of protein, 3 grams of fiber, and only 1 gram of naturally occurring sugar per ounce. They are also packed with magnesium and potassium that help lower blood sugar and blood pressure levels. Almonds even offer a little calcium, iron and zinc too!

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              One ounce of almonds is equal to about 22 nuts and makes the perfect serving size as a snack throughout the day. You can also add slivered almonds to meals like salads, stir-fries and even oatmeal if you wish. Or, pair it with some of that Greek yogurt mentioned above for a filling snack or light breakfast.

              7. Chia Seeds

              10 Powerful Foods To Help Lower Blood Sugar Quickly

                Chia seeds are tiny in size, but they offer big benefits that you won’t want to miss out on! Chia is a great source of amino acids that provides protein, fiber which lowers blood sugar levels, and nutrients such as magnesium, calcium and iron. Chia seeds are also rich in omega-3 fats that our hearts and metabolisms need to stay healthy. These same fats also fuel our brains and help us feel more balanced throughout the day.

                Another benefit of chia is that it’s so easy to incorporate into your meals because it is tasteless, yet it helps thicken up anything it’s added to once it sets for a bit. Because of its gel-like consistency, chia is fun to add to oatmeal and smoothies, or you can even include it in your salad dressings and soups.

                8. Wheatgrass

                wheatgrass
                   Steven Depolo/Flickr

                  Though it doesn’t sound very appealing, wheatgrass is actually a bit sweet and one of the most power-packed foods you can eat for better blood sugar levels as well as detoxification and digestion. Wheatgrass is also gluten-free because it comes from a grass and not the actual grain that wheat is made from. It is a rich source of amino acids, fiber, vitamins, minerals, and chlorophyll, the pigment that makes it so beautifully green in color. Chlorophyll is one of the most overlooked nutrients for lowering blood sugar levels quickly and is found in densely green foods.

                  Wheatgrass can be consumed as a shot, used in the form of wheatgrass juice powder, or can be bought whole at any health food store and juiced or used in smoothies. I find that a greens powder made with raw and organic wheatgrass juice is the easiest and tastiest way to use it, but many people enjoy using the whole wheatgrass in their daily routines. Whatever way you choose to use wheatgrass, don’t give up on it the first time you try it. It can be an amazing food to lower your blood sugar levels as well as improve your overall diet, hair, and even skin appearance too.

                  9. Wild Fish

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                  10 Powerful Foods To Help Lower Blood Sugar Quickly

                    Wild fish is packed with health benefits including lean protein, iron, healthy fats, and B vitamins along with minerals like magnesium and potassium. Fish is a great food to lower blood sugar levels because of its overall nutrition, but remember to purchase lean options like wild salmon, tilapia, halibut, tuna, and avoid those that are fried or coated in breadcrumbs or high amounts of oil. It’s also very important to choose wild fish over farmed to avoid toxic pollutants, mercury, and pesticides.

                    Fish can be consumed for lunch or dinner, and if you’re into savory breakfast, it even makes a great part of omelets or served over greens. Or bake it, chill it, and use it to make salmon or tuna salad!

                    10. Lentils

                    10 Powerful Foods To Help Lower Blood Sugar Quickly
                      Jason Jacobs/Flickr

                      Lentils are packed with lean protein, iron, potassium, and fiber which makes them an overall incredible food to lower blood sugar levels. Lentils are also a good source of antioxidants, are very affordable, and offer a creamy and nutty texture that makes them delicious. One of the biggest benefits of these legumes is that they don’t have to be soaked or cooked a long time like beans and some other dried legumes do. Lentils can be cooked in only 20 minutes without any soaking, and red split lentils cook in about 15 minutes. The red ones tend to be sweeter while the other colors are more nutty, so choose whichever variety you enjoy.

                      Lentils can be used in soups, stews, added to salads and make a fantastic replacement to meat for a vegetarian/vegan option. If you’re not into beans or don’t like them, give lentils a try. They are a phenomenal food to lower blood sugar levels because they take a long time to digest but pack big amounts of nutrition.

                      Final Tips to Lower Blood Sugar Levels

                      While diet is important to manage blood sugar levels, so is overall lifestyle. Adequate sleep, enough water intake, and getting movement each day are all important factors that can promote lower blood sugar levels around the clock. Some people find that eating several times a day works better for them while others find they do best with three larger meals throughout the day. Test out both to see which works for you, and listen to your body. Prioritize eating real foods with a balanced intake of protein, fiber, and healthy fats throughout the day for overall healthier blood sugar levels as much as possible.

                      Other foods worth mentioning for lower blood sugar levels are coconut butter, dark chocolate, cinnamon, apple cider vinegar, other nuts and seeds, most all vegetables, greens, fiber-rich fruits like berries and apples, and even black coffee. Remember, there’s no need to deprive yourself when taking care of your body but choosing high-quality, real foods is key.

                      For more information, check out these tips so you can be on your way to better blood sugar levels in no time!

                      Featured photo credit: AnastasiaKopa via shutterstock.com

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                      Last Updated on September 16, 2019

                      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                      You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                      We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                      The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                      Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                      1. Break Your Work into Little Steps

                      Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                      For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                      • (1) Research
                      • (2) Deciding the topic
                      • (3) Creating the outline
                      • (4) Drafting the content
                      • (5) Writing Chapters #1 to #10,
                      • (6) Revision
                      • (7) etc.

                      Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                      2. Change Your Environment

                      Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                      One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                      3. Create a Detailed Timeline with Specific Deadlines

                      Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                      Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                      My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                      Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                      4. Eliminate Your Procrastination Pit-Stops

                      If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                      Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                      I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                      5. Hang out with People Who Inspire You to Take Action

                      I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                      Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                      As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                      6. Get a Buddy

                      Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                      I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                      7. Tell Others About Your Goals

                      This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                      For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                      8. Seek out Someone Who Has Already Achieved the Outcome

                      What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                      9. Re-Clarify Your Goals

                      If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                      Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                      10. Stop Over-Complicating Things

                      Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                      Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                      11. Get a Grip and Just Do It

                      At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                      Reality check:

                      I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                      More About Procrastination

                      Featured photo credit: Malvestida Magazine via unsplash.com

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