The CDC reports that more than 34 million American adults have diabetes. High blood sugar or hyperglycemia can cause long-term health complications such as cardiovascular disease, nerve damage, gum infections and even eye problems. Hyperglycemia can also damage blood vessels, increasing the risk of heart disease, stroke and kidney disease.
Since 1 in 3 adults have pre-diabetes (most of whom don't know it), we can all benefit from lower glucose levels to lose weight, lower blood pressure, and improve overall health. But how do we start?
One way is by rethinking eating habits. Here are five foods that can make a difference.
BES.Don't make your visit to the store fruitless. Dad jokes: Foods like blueberries contain fiber and antioxidants known to lower blood sugar and inflammation. Similarly, a study found that strawberries reduced diabetes complications such as kidney disease and nerve damage. A study on obesity found that as the number of raspberries eaten increased, insulin resistance decreased. Other research suggests that combining berries with or after starchy meals may also lower blood sugar levels.
Being driven crazy.That's right: go ahead and snack on almonds, cashews, or even pistachios. In one study, pregnant women at risk for gestational diabetes had lower blood sugar levels after eating pistachios compared to the group that consumed whole wheat bread. However, a quarter cup of nuts per day can reduce BMI and diabetes risks, even if you don't expect it.
Leaf green.Vegetables like spinach are low in calories and packed with magnesium, which is good because magnesium lowers the risk of type 2 diabetes. Dark vegetables such as kale and collard greens provide vitamins A, C, E, calcium and iron. Vegetables also provide a potassium boost, which is beneficial because vitamin K relaxes blood vessels and lowers blood pressure. The fiber in vegetables can also improve glucose levels.
Non-starchy vegetables.Even if you don't like kale, other vegetable choices on the table should—literally. The American Diabetes Association recommends filling half your plate with non-starchy vegetables at mealtime, such as asparagus, broccoli, green beans, squash and mushrooms. However, the association warns that if you buy frozen or canned vegetables, be sure to buy the version without salt or rinse the sodium from the produce.
Whole grain.Oats and other whole grains are packed with folic acid, chromium, B vitamins and magnesium. Additionally, these foods are high in soluble fiber that has less sugar than other carbohydrates, making for a choice that can lower cholesterol. So try steel-cut, rolled oats instead of sugary cereals. Simple carbohydrates can cause diabetes, heart disease and obesity.
Find a doctor
Are you concerned about your blood sugar levels? Find a health care provider who can test you for conditions such as diabetes and help you create a health plan, including a better diet.
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