4 Foods That Lower Blood Sugar and 4 Foods That Raise It

Blood sugar fluctuations can impact our health in a number of ways. They can cause us to experience either spikes or drops in energy.

Chronically low blood sugar can lead to hormonal imbalances, mood changes, foggy thinking, and occasionally more severe symptoms like seizures and loss of consciousness.

Chronically high blood sugar can impair the ability of the pancreas to produce insulin, which can ultimately lead to diabetes.

So what can you do to maintain healthy blood sugar levels? Here are some foods to include in your diet, and a few to avoid.

Foods that can lower blood sugar

High-fiber foods: Fiber often helps to slow down sugar absorption. While whole grain foods tend to be high in fiber, they are usually high in carbohydrates as well, and can actually cause your blood sugar to rise. Instead, try getting your fiber from vegetables, nuts, and seeds.

Foods rich in omega-3s: Omega-3 fatty acids help to counteract some of the effects on your body of elevated blood sugar.

While high-carbohydrate foods are not necessarily recommended for those with blood sugar challenges, if you eat high-carb items, it can be beneficial to include another food with plenty of omega-3s in the same meal.

Coconut: It is a rich source of medium-chain fatty acids (also referred to as medium-chain triglycerides), which can replace sugar as a dietary energy source. Medium-chain fatty acids are also believed to help with the process of burning calories and oxidizing fat.

In addition, one of these fatty acids, called lauric acid, is believed to have significant antimicrobial effects.

Broccoli: As well as being a good source of fiber, broccoli is high in chromium, which is beneficial because a chromium deficiency can lead to trouble with blood sugar regulation.

Additional foods that are high in chromium include raw cheese and Brewer’s yeast, among others.

Foods that can raise blood sugar

Sugar and grains: Sugar and starchy grains — which are processed much like sugar in the body — are among the most likely to cause rapid spikes in blood sugar.

Processed foods: These often contain refined carbohydrates and sweeteners like high fructose corn syrup, making them both low in fiber and high in sugar. Not to mention the range of undesirable artificial ingredients that are found in most processed foods, like flavors, colors, trans fats, and thickeners.

Type 1 cow’s milk: Not all milk is the same. Milk can contain four types of a protein called casein. The type of casein the milk contains may impact how it affects blood sugar.

Research has suggested that children with type 1 diabetes can be sensitive to cow’s milk with type A1 casein. To avoid A1 casein, opt for goat’s milk instead.

In addition, some research suggests that those who consume full-fat milk, as opposed to non-fat, have a lower risk of developing type 2 diabetes.

This may be due to the fact that because the fat has been removed, non-fat milk is higher in lactose sugar by volume than full-fat milk, giving it a higher glycemic index score (meaning it is more likely to raise blood sugar).

Artificial sweeteners: Many people opt for artificial sweeteners to avoid the negative impacts of sugar.

However, research suggests that saccharin, sucralose, and aspartame that are found in sweeteners like Sweet’N Low, Splenda, NutraSweet, and Equal, negatively impact the makeup of beneficial bacteria found in the intestines, which can lead to elevated blood sugar levels.

Recommended Articles

Biggest and Smallest National Gaps Between Rich and Poor (and Where America Ranks)

In the United States, the richest 1% controlled more than 40% of the wealth in 2016. The last time wealth inequality gaps were this wide was during the Great Depression.

3 Best Travel Websites That Save You Money

There’s a lot of travel sites out there and they all seem very similar. If you are planning for spring break in 2022, next year’s summer vacation or just getting

35 Healthy, Natural Foods You Should Be Eating

Did you know that the healthiest foods in the world are actually highly affordable, simple foods that can be found in any supermarket? The most healthy foods you should be

5 Ways to Boost Return in Your Investments While Actually Cutting Risk

Are you looking for ways to earn higher returns without risking it all? When it comes to investing your money today, there are plenty of options that promise attractive returns.

4 Effective, Easy Retirement Withdrawal Strategies

Many many years ago when my dad retired I remember him receiving a gold watch for his years of service and a nice pension for his hard work. Today, many

4 Strategies for Getting a Healthy Midday Nap

What is the best way to reduce feelings of frustration and stress? Yoga, meditation, listening to quiet music? While all of these can have a positive effect on stress levels,

Billionaires Commissioning Gold, Bejeweled Credit Cards Worth $50K

That may be because there are now more rich people in the United States than ever before. What changing is what they are willing to spend money on — such

When is the right time to retire? 62, 65, 70?

You may be trying to figure out what the most beneficial age is to say goodbye to your colleagues at work. Is it 62, 65, or even 70? Age 65

The Future of Medicine: 3D Printing

The technology of 3D printing is a technique that creates 3D objects from digital designs right before your eyes. Typically, 3D printers work with plastic or other malleable materials to

5 Special Risks Women Should Consider When Planning for Retirement

Even though the country is moving toward erasing the gender boundaries, there are some things where women and men have to acknowledge they are different. Retirement planning is one of

Depression Maybe a Side Effect of Diet, Lifestyle: Study

A study has recently been released that indicates that depression may be more closely related to an illness or allergic reaction than a mental condition. Numerous scientists have spent the

7 Steps to Enter Retire Early and Rich

The United States is home to over 20 million millionaires, about 80% of whom are self-made millionaires who worked and invested their way into the seven-figure club. Wouldn’t it be