4 Foods for Balanced Blood Sugars
NOVEMBER IS DIABETES AWARENESS MONTH!
Diabetes is a mega buzzword right now. With nearly 10% of the US population (1) diagnosed with this chronic disease - and growing greater every year, it’s no wonder we keep hearing about it. Diabetes, simply put, is an impairment in either the body’s ability to create or utilize insulin which leads to altered metabolism of carbohydrates (2). This causes abnormally high blood sugars throughout the day + can require medication to manage if not nutritionally handled properly. Diabetes is an incurable, costly, + possibly fatal disease for so many nationwide - but can adequately be managed by diet + lifestyle! While there isn’t a cure-all, there are foods that can help balance blood sugars throughout the day, even after eating a high-carbohydrate meal!
Whether you have diabetes or not, managing our blood sugars is so important to maintaining overall health. Avoiding blood glucose spikes + dips (helloooo 3p.m. lull) can help us focus, be more productive, boost mood, + keep us from reaching for a simple sugar snack for an afternoon pick-me-up! Keep reading for 4 blood sugar balancing foods that you probably already have at home!
4 FOODS FOR MANAGING BLOOD SUGAR
CINNAMON
Probably one of the most commonly used spices in your cabinet - cinnamon is plush with nutritional benefit, especially when it comes to lower blood sugars. There are two types of cinnamon, ceylon + cassia; the former is known as “true cinnamon,” is more expensive + harder to find in grocery stores, but is higher in antioxidants than cassia, which is most likely what you have at home, unless you’ve specifically shopped for ceylon (3). However, both types of cinnamon do offer great benefits when it comes to managing blood sugars. Cinnamon can actually lower blood sugars by imitating insulin, causing an increase in glucose transport into the cells (3). One study found that adding cinnamon to the diet actually increased insulin sensitivity for up to 12 hours after ingestion (4).
NUTS
Almonds, walnuts, cashews, pistachios - really any nut is a nutrition powerhouse. Most are a great source of protein, healthy fats, are low in carbohydrates + are great snacking options for diabetics and non-diabetics alike. Almonds especially are known for their effect on blood sugars, with one study showing that eating 2 oz. of almonds a day could lower fasting glucose + improve insulin sensitivity (5). These benefits can be seen in individuals with diabetes + even those with pre-diabetes. Think that 2 oz. sounds like a lot? 1 oz. is only about 22 almonds! Adding an ounce to your oatmeal in the morning + snacking on the other later in the day is a simple way to get it those nutrient benefits in!
APPLE CIDER VINEGAR
ACV has been a top-trending food for a while now - and it’s easy to see why! With all of it’s health benefits, apple cider vinegar is sure to stay a staple in the health-food pantry. Utilizing ACV for diabetes management is by far is most applicable use. Vinegar has been shown to increase insulin sensitivity dramatically, upwards of 34% in one study (6) after eating a high-carbohydrate meal. Because of it’s powerful effects, if your diabetes is medically managed, consult with your doctor before increasing your apple cider vinegar intake to avoid lowering blood sugars too much (hypoglycemia). Try mixing 2 tbsp. of apple cider vinegar with 4 oz. of water as a pre-meal drink to reap the benefits!
OLIVE OIL
Plant-based oils rich in mono- + polyunsaturated fatty acids such as olive oil (+ avocado or avocado oil) are coming into the light for all of their health benefits as of late. Olive oil in particular has been shown to be beneficial for those with type 2 diabetes, specifically with lowering A1c results (hemoglobin A1c is a test that assesses the management of an individuals blood sugars from the previous 3 months; used as an indicator for diabetes diagnosis), showing long term effects with regular consumption (7). In a meta-analysis of four cohort studies, using almost 16,000 diabetics as subjects, it was found that those who had a higher intake of olive oil reduced their risk for type 2 diabetes by 16% + significantly reduced their A1c values (7).
It’s never too late (or too early) to focus on bettering our blood sugar balance throughout the day. Those with + without diabetes can benefit from making simple changes or additions to their daily routine to proactively reduced their risk for diabetes, or increase their risk of nutritionally managing it.
xx,
mallory
SOURCES:
American Diabetes Association, Statistics About Diabetes
CDC, Diabetes
Healthline, How Cinnamon Lowers Blood Sugar and Fights Diabetes
Diabetes Obes Metab, Effects of short-term insulin ingestion on in vivo glucose tolerance
Healthline, 13 Foods That Won’t Raise Blood Glucose
American Diabetes Association, Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes