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4/3/14 6:00 AM Comments

Making healthy food choices, moderating your caloric intake, and getting plenty of exercise are all important components in helping you maintain healthy blood sugar levels. If you have blood sugar issues, you may already know what not to eat, like candy and simple carbohydrates. But did you know that there are also foods that help maintain healthy blood sugar levels? While there are no magic blood sugar control foods, adding certain foods to your diet can aid in reducing your blood sugar levels.


Dietary fiber plays a major role in controlling post-meal blood sugar. Insoluble fiber, found in whole grains and leafy greens, helps support digestive health by helping to promote regularity. Soluble fiber, on the other hand, forms a gel-like substance in the digestive tract, according to Diabetes Forecast, a magazine published by the American Diabetes Association. It can help reduce cholesterol and maintain healthy blood sugar levels, also according to Diabetes Forecast. Good sources of soluble fiber include fruits, legumes, vegetables and whole grains.


Besides whole foods, there are some natural dietary additives that can help to maintain blood sugar levels. According to a study published in Diabetes Care, adding one to six grams of cinnamon to the daily diet has been shown to reduce risk factors for developing type 2 diabetes, including blood glucose (sugar), triglyceride, LDL cholesterol, and total cholesterol. Supplements which contain cinnamon can help you achieve the recommended levels. Another spice noted for its ability to reduce and regulate blood sugar is turmeric. Curcumin, the component in the spice, has a number of health benefits. Another study published in Diabetes Care found that curcuminoids significantly lowered certain risk factors for developing type 2 diabetes study provided 1500 mg of curcuminoids per day. Commonly found in curries, turmeric’s benefits may be easiest to attain in the form of a supplement. Finally, the herb Gymnema sylvestre is traditionally used in Ayurvedic medicine for its ability to support blood sugar levels already in the normal range. Gymnema sylvestre can be found as a tea or as an herbal supplement.

 

Sources:

 

Webb, Robyn, MS, LN.  " Picking and Choosing What science says about food and your heart."
Diabetes Forecast. Web, February 2008. < http://www.diabetesforecast.org/2008/feb/picking-and-choosing.html>.

 

Anderson, Richard, PHD, et al. " Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes." Diabetes Care. December 2003. <http://care.diabetesjournals.org/content/26/12/3215.long>.

 

Chuengsamamarn, Somlak, MD, et al. " Curcumin Extract for Prevention of Type 2 Diabetes.”
Diabetes Care. Print, November 2012. Web, October 13, 2012.
< http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3476912/>.


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