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8 Foods That Lower Your Blood Sugar and Can Save Your Life

8 Foods That Lower Your Blood Sugar and Can Save Your Life
(Jeff Chiu/AP)

By    |   Thursday, 14 June 2018 03:37 PM

It sounds dramatic, but it is no exaggeration: Balancing your blood sugar could be a matter of life and death. Chronic high blood sugar levels can wreak havoc with our internal organs and blood vessels, paving the way to a heart attack, Type 2 diabetes, stroke, dialysis, nerve damage, erectile dysfunction, and even blindness. The good news is out-of-control blood sugars can be reined in and regulated by eating the right foods.

"You know that 'hangry' feeling when you want to bite somebody's head off? That feeling of fatigue and brain fog? Do you ever feel shaky, sweaty, and lightheaded? These are often signs that your blood sugar levels are out of whack," Tara Gidus Collingwood, team dietitian for the Orlando Magic NBA team and author of "The Flat Belly Cookbook for Dummies" tells Newsmax Health.

"Eating light and eating often can help regulate blood sugar levels throughout the day," she says. "Eating three meals and two snacks daily can prevent the roller-coast effect, when your blood sugar plummets if you leave too many hours between meals and goes up when you finally provide nutrition.

"What you eat also plays an important role in how your blood sugar spikes when you eat. Carbohydrates turn into sugar in the body and can be found in grains, fruits, and starchy vegetables. Aim to make half your plate nonstarchy vegetables, a quarter grain, and a quarter protein. This will help you balance your diet and control your blood sugar."

Certain foods, too, tend to stabilize blood sugar. The next time you crave a snack choose these foods:

Blueberries. A groundbreaking study published in the "Journal of Nutrition" in 2010 found a daily dose of the active ingredients in blueberries increases sensitivity to insulin and might reduce the risk of developing diabetes in at-risk individuals. Collingwood explains these tasty berries are high in phytochemicals and antioxidants as well as fiber and vitamin C.

Avocados. This fruit is chock full of healthy, monounsaturated fat, the kind that helps slow the release of sugars into the bloodstream and reduces inflammation. They also provide protection for the heart.

Cinnamon. A study published in a diabetes journal showed this aromatic spice causes muscle and liver cells to respond more readily to insulin. Eating a mere ½ teaspoon daily for 20 days is enough to improve your insulin response and lower blood sugar levels up to 20 percent.

Chia Seeds. This ancient gluten-free grain might be small, but it packs a mighty wallop.  Chia seeds stabilize blood sugar, manage the effects of diabetes, improve insulin sensitivity and help deal with imbalances of blood pressure, cholesterol, and extreme rises in blood sugar after meals.

Mangos are full of antioxidants, fiber and vitamins to help slow down blood sugar in the body, decreasing the frequency of spikes.

Olive oil. Olive oil, rich in the same monounsaturated fat found in avocados, prevents not only belly fat accumulation but insulin resistance. "Cooking with olive oil can set your meal up to increase insulin sensitivity through the day," Collingwood said.

Eggs. Long maligned in nutritional circles, the mighty egg has made an "eggstra-ordinary" comeback. "They contain protein and healthy unsaturated fats," says the expert. "This combination of protein and healthy fats help increase the feeling of fullness and maintains sugar levels in the body."

Cherries. Cherries contain naturally occurring chemicals called anthocyanins which could help lower blood sugar levels in people with diabetes. A study published in the Journal of Agricultural and Food Chemistry found anthocyanins could reduce insulin resistance by as much as 50 percent. Cherries might also protect against heart disease and cancer, say experts.

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Balancing your blood sugar could be a matter of life and death. The good news is out-of-control blood sugars can be reigned in and regulated by eating the right foods.
blood sugar, healthy eating, eating right, foods
Thursday, 14 June 2018 03:37 PM
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