Only a few foods can actually lower blood sugar. Here you can find out why this is the case and what it is. We also give you recipe ideas for a diet to lower blood pressure.
Only a few very specific foods can lower blood sugar. Normally, eating food has exactly the opposite effect – it causes blood sugar to rise.
This is because food is supposed to provide the body with energy. Many foods therefore consist largely of carbohydrates or sugar compounds such as fructose. During the digestive process, the body breaks down these nutrients into the sugar molecule glucose in several steps. This is the energy source that the blood transports into the organism. Without the energy of glucose, the muscles or the brain, among other things, would not be able to work.
How the body regulates blood sugar
Hormones such as insulin in the body are responsible for lowering blood sugar. Insulin regulates the glucose level in the blood. The medical portal DocCheck explains that the term “blood sugar” refers to the concentration of glucose in the blood.
In a healthy person, it is unlikely that blood sugar levels will be alarmingly high. The concentration fluctuates throughout the day, for example an increase after meals is completely normal. For this reason, there are different limits when measuring blood sugar levels. The values differentiate whether you have already eaten something or are measuring your blood sugar on an empty stomach. Only illnesses such as diabetes lead to alarmingly high blood sugar levels. Diabetes can also occur temporarily, for example during pregnancy.
The medical portal Netdoktor cites frequent feeling of thirst, visual disturbances or increased urge to urinate as symptoms of high blood sugar levels. If you suspect that your blood sugar levels may be high, get a medical evaluation. The elevated values could also be an indication of other diseases, including pancreatic dysfunction. However, high blood sugar levels can also mean that you cannot tolerate a medication.
Lowering (constantly) elevated blood sugar levels is important in order to avoid damage to the blood vessels. According to Netdoktor, this can otherwise lead to arteriosclerosis, kidney failure, strokes and loss of vision.
With these ingredients you lower blood sugar
Lowering blood sugar through diet cannot replace medical treatment, but it can support it in a natural way.
Normally, blood sugar rises after a meal. You don’t have to have eaten a sweet dessert, just a portion of carbohydrates like in pasta is enough.
With these ingredients you can help your body cope more quickly with the energy boost from food. Make sure to use organic quality ingredients. You can get them, for example, in organic markets or at the weekly market.
Garlic
The spicy tuber has many healthy sides. A study also points to the blood sugar-lowering effect. However, the researchers only looked at blood sugar in a fasting state. It is not clear to what extent garlic can help lower blood sugar during a meal. Nevertheless, garlic is a healthy seasoning that you can integrate into your diet as follows:
- as garlic potatoes
- in an eggplant soup
- as garlic sauce or garlic paste, for example to refine vegetable dishes
Tip: You can get rid of the smell of garlic with various home remedies.
olive oil
Cold-pressed virgin olive oil is, among other things, a central component of the Mediterranean diet. In addition to its positive effect on the heart and circulation, olive oil may also help regulate blood sugar. A direct blood sugar-lowering effect has not been clearly medically proven, but a study recommends olive oil for the diet of diabetes patients.
Olive oil is ideal as a base for a vinaigrette and goes well with a wide variety of salads. Some recipe ideas:
- Lamb’s lettuce
- White cabbage salad
- Autumn salads with regional ingredients
- Vegetable salads
Cinnamon
Cinnamon is considered a remedy in folk healing methods, such as Indian Ayurveda. One study found that cinnamon can lower blood sugar. The basis for this observation was a daily dosage of 120 milligrams. However, a meta-study from 2023 compared various research results and found very different information about the dosage used. The range extends from the mentioned 120 milligrams to 14.4 grams (that would correspond to around 2 1/2 teaspoons of cinnamon per day).
However, you can still use cinnamon instead of sugar in many recipes. For example, the spice adds an aromatic note to these dessert ideas.
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Fruit compote: Apples, pears, gooseberries or rhubarb go particularly well with cinnamon.
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Rice pudding: Cinnamon is a healthy alternative to sugar here.
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Homemade cinnamon rolls: These Scandinavian pastries bring variety to the breakfast table. Tip: Vegan cinnamon rolls also taste good.
Lower blood sugar with fruits and vegetables
According to the German Nutrition Society, a healthy and balanced diet should consist largely of vegetables and fruit. Secondary plant substances such as the large group of flavonoids are often behind the healthy effects of plant foods.
Some types of fruits and vegetables can also lower blood sugar thanks to their flavonoids. A study from 2019 recognized a blood sugar-lowering effect in laboratory tests on cell cultures, especially for the plant substances naringenin, kaempferol and rutin. The latter is contained, for example, in buckwheat, parsley and elderberry.
The natural active ingredients are particularly well developed in ripe fruits and vegetables. Therefore, use seasonal ingredients for your meals. You can check which foods are currently in season in the Utopia seasonal calendar.
These vegetables lower blood sugar
According to the 2019 study mentioned, the plant substance kaempferol is often active in vegetables that lower blood sugar. This is contained in the following vegetables:
Tomatoes
The plant substance naringenin also works in tomatoes. Ideally, you prepare the tomatoes with olive oil. Some examples:
- Vegan tomato spread
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Tomato confit or tomato salad
- Vegetarian curry with beans and tomatoes
- You can find more ideas here: The best tomato recipes at a glance
legumes
Here Kaempferol lowers blood sugar. In addition, the carbohydrates in legumes are structured in such a way that the digestive enzymes can only slowly break them down into glucose. The US magazine Medical News Today reports that after a meal containing legumes, the glucose concentration in the blood hardly increases. By the way, the body needs some getting used to in order to digest the legumes without feeling full and flatulent. Try these recipes:
- White bean salad
- Refried Beans
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Bean paste for vegan enchiladas
Green leafy vegetables
Green leafy vegetables contain hardly any carbohydrates, but they do contain fiber. The plant fiber slows down the digestive process and thus equalizes peaks in energy intake. This is how you can prepare green leafy vegetables:
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Kale salad, kale chips
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Broccoli salad, broccoli pesto or broccoli casserole with potatoes
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Spinach salad, spinach pesto or palak paneer (Indian spinach curry)
Lower blood sugar: You can also do this with fruit
Blood sugar-lowering active ingredients are particularly contained in these types of fruit:
Citrus fruits
Citrus fruits contain the flavonoid naringenin. You can prepare delicious dishes especially from oranges and grapefruit:
- Fennel and orange salad
- Orange dressing for salads
- Grapefruit juice
grapes
Grapes contain rutin and kaempferol.
- Grapes are particularly tasty and healthy, especially when fresh.
- You can also prepare them as compote, jam or jelly.
Apples
In addition to the positive effect on the cardiovascular system, the plant substances in apples also lower blood sugar. Here you will find suggestions on how you can prepare apples:
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Baked apple (tip: only season it with cinnamon)
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Apple casserole (also possible with cinnamon)
- Pumpkin salad with apple and walnuts
Read more on Techzle\.com:
- Vegan food pyramid: How to achieve a healthy diet
- Glyx Diet: What’s behind it and how useful it really is
- Balcony vegetables: You can grow these varieties on the balcony
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