Advertising
Advertising

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!

    Advertising

    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

        Advertising

        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!

              Advertising

              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

                  Advertising

                  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

                      More by this author

                      10 Blow Your Mind Dipping Sauce Recipes That You Need To Try 10 Blow Your Mind Dipping Sauce Recipes That You Need To Try How To Be Happy: 12 Things You Should Do Today 10 Delicious Ways to Increase Your Fiber Intake to Lose Weight More Easily 5 Important Things Most People Miss About Health and Nutrition Top 8 Effective Ways To Quit Coffee Painlessly

                      Trending in Food and Drink

                      1 15 Easy-to-Make Crockpot Freezer Meals for Busy Nights 2 5 Savory Ice-Cream Sandwiches Every Dessert Lover Can’t Miss 3 8 Hearty Soups That Will Surely Keep You Warm This Fall 4 8 Mouth-Watering Turkey Stuffing Recipes For Thanksgiving 5 22 Healthy Breakfast Recipes That Fill You Up Without Gaining Weight

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on October 15, 2019

                      How To Be Successful In Life? 13 Tips From The Most Successful People

                      How To Be Successful In Life? 13 Tips From The Most Successful People

                      What is success to you? How to be successful in life?

                      To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

                      All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

                      There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

                      With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

                      What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

                      1. Think Big

                        From Michelangelo Buonarroti, Great Renaissance Artist:

                        “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                        There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                        Imagine then, if he decided not to work as an artist.

                        Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                        Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                        Instead be ambitious.

                        2. Find What You Love to Do and Do It

                          From Oprah Winfrey, Media Mogul:

                          “You know you are on the road to success if you would do your job and not be paid for it.”

                          This is a good quote to remember and think about when you’re at work.

                          Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                          If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                          Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                          Not sure what your passion is yet? You should learn about this Motivation Engine first.

                          Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                          3. Learn How to Balance Life

                          Advertising

                            From Phil Knight, CEO of Nike Inc.:

                            “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                            All too often, people think that to be successful, they need to make the object of their success their life.

                            If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                            However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                            If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                            In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                            To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                            4. Do Not Be Afraid of Failure

                              From Henry Ford, Founder of Ford Motors:

                              “Failure is simply the opportunity to begin again, this time more intelligently.”

                              There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                              Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                              His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                              He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                              Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                              Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                              If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                              5. Have an Unwavering Resolution to Succeed

                                From Colonel Sanders, Founder of KFC:

                                “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                                This, in many ways relates to the above quote about learning from your failures.

                                It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

                                Advertising

                                If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                                Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                                6. Be a Person of Action

                                  From Leonardo da Vinci, Renaissance Genius:

                                  “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                                  Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                                  Think about it, picture someone like William Shakespeare:

                                  When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                                  You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                                  All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                                  Applying this to you?

                                  Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                                  7. Cultivate Positive Relationships

                                    From Theodore Roosevelt, 26th President of America: “

                                    The most important single ingredient in the formula of success is knowing how to get along with people.”

                                    The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                                    People liked them. They wanted them to do well.

                                    This is key to good leadership.

                                    It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                                    But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                                    What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                                    As such, help people and they may help you; and be good to people, and they my be good to you.

                                    8. Don’t Be Afraid of Introducing New Ideas

                                    Advertising

                                      From Mark Twain, Famed Author:

                                      “A person with a new idea is a crank until the idea succeeds.”

                                      It is an unfortunate truth that those with the boldest ideas are often disregarded.

                                      Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                                      If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                                      9. Believe in Your Capacity to Succeed

                                        From Walter Disney, Founder of Walt Disney Company:

                                        “If you can dream it, you can do it.”

                                        Success has to be something you can imagine yourself achieving.

                                        It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                        Keep dreaming!

                                        10. Always Maintain a Positive Mental Attitude

                                          From Thomas Jefferson, 3rd President of America:

                                          “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                          Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                          Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                          If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                          However with the wrong mindset of doubt, you’ll be much easier to stop.

                                          11. Don’t Let Discouragement Stop You from Pressing On

                                            From Abraham Lincoln, 16th President of America:

                                            “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                            It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                            When surrounded by doubts, giving up can actually seem like a good idea.

                                            Advertising

                                            Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                            If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                            This is How Self Doubt Keeps You Stuck and How to Overcome It

                                            12. Be Willing to Work Hard

                                              From JC Penny, Founder of JC Penney Inc.:

                                              “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                              You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                              Whichever way you frame it, they say one thing:

                                              True success comes from work.

                                              You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                              Check out this article and you’ll understand Why Hard Work Beats Talent.

                                              13. Be Brave Enough to Follow Your Intuition

                                                From Steve Jobs, Co-founder of Apple Inc.:

                                                “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                                In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                                If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                                It’s like how your body can detect danger even when things seem safe.

                                                Ultimately then, you need to trust your own instincts.

                                                Final Thoughts

                                                What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                                Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                                More to Help You Succeed in Life

                                                Featured photo credit: Ryan Wong via unsplash.com

                                                Read Next