What foods to eat to lower blood sugar fast?

Diabetics often worry about how to lower blood sugar fast with foods. For this they are generally advised to eat foods which do not cause spike in the blood sugar and have sustained effect on blood sugar levels rather than the abrupt spike. They are advised to eat foods which cause reduction in the highly elevated blood sugar levels such as post meal spikes. In this article we will discuss how to lower blood sugar fast with food.

“It is better to be late than to be the late”

The most recommended foods regarding the reduction in the blood sugar levels are those which belong to the class of dietary fibers or those containing Magnesium. Therefore, when you aim to lower blood sugar fast with food, dietary fiber and magnesium will be at your service.

How does Magnesium help?

There is enough evidence to suggest that higher dietary intake of magnesium inversely associates to the lower fasting glucose and fasting insulin levels in people who do not have diabetes. However, this relation between magnesium intake and fasting levels of glucose and insulin is not influenced by the genetic variations. This conclusion can help us to predict the potential use of magnesium in blood sugar control among diabetics.

Magnesium containing foods

  • Seaweed
  • Spinach, beans, peas, avocado, cucumber, cabbage
  • Nuts – almonds and cashews
  • Seeds – pumpkin seeds (592 mg), sesame seeds, sunflower seeds
  • Brown rice, corn, brown bread (whole grain)

Foods rich in Magnesium

Table showing magnesium rich foods
Food Serving Size (in cups if not specified) Amount (mg) % daily value
Spinach 156.60 39
Swiss Chard 150.50 38
Beet Greens 97.92 24
Pumpkin Seeds 0.25  190.92 48
Summer Squash 43.20 11
Turnip Greens 31.68 8
Soybeans 147.92 37
Sesame Seeds 0.25  126.36 32
Black Beans 120.40 30
Quinoa 0.75  118.40 30
Cashews 0.25  116.80 29
Sunflower Seeds 0.25  113.75 28
Navy Beans 96.46 24
Tempeh 4 oz 87.32 22
Buckwheat 85.68 21
Pinto Beans 85.50 21
Brown Rice 83.85 21
Barley 0.33  81.57 20
Lima Beans 80.84 20
Millet 76.56 19
Kidney Beans 74.34 19
Oats 0.25  69.03 17
Tofu 4 oz 65.77 16
Almonds 0.25  61.64 15
Rye 0.33  61.35 15
Wheat 58.24 15
Papaya 1 medium 57.96 14
Flaxseeds 2 TBS 54.88 14
Green Peas 53.72 13
Tuna 4 oz 47.63 12
Scallops 4 oz 41.96 10
Collard Greens 39.90 10
Beets 39.10 10
Broccoli 32.76 8
Brussels Sprouts 31.20 8
Raspberries 27.06 7
Winter Squash 26.65 7
Cabbage 25.50 6
Asparagus 25.20 6
Kale 23.40 6
Green Beans 22.50 6
Tomatoes 19.80 5
Cantaloupe 19.20 5
Strawberries 18.72 5
Bok Choy 18.70 5
Mustard Greens 18.20 5
Cumin 2 tsp 15.37 4
Parsley 0.50  15.20 4
Watermelon 15.20 4
Mustard Seeds 2 tsp 14.80 4
Fennel 14.79 4
Leeks 14.56 4
Basil 0.50  13.57 3
Cucumber 13.52 3
Romaine Lettuce 13.16 3
Cauliflower 11.16 3
Celery 11.11 3
Bell Peppers 11.04 3
Cloves 2 tsp 10.88 3

Source: whfoods.com

The Foods rich in Dietary fibers

There are two types of dietary fiber, soluble and insoluble. The soluble dietary fiber is responsible for making a gel like material by dissolving into water. This gel like material can help lower blood glucose and cholesterol levels. To boost the dietary fiber intake, natural foods such as fruits and veggies are chosen over the processed, canned and enriched foods. Also, the fiber supplements do not provide other variety of nutrients which are available in natural foods.

Do you want to know if diabetics can eat caramel popcorn? Read this article…

Following tweaks in your daily food intake can help you increase the daily dietary fiber intake:

  • Increase legumes – beans, peas and lentils
  • Love fruits and veggies – Don’t worry about fructose, it’s not so notorious as glucose
  • Supper time fibers can also help – low fat (no butter, no oil) popcorn, raw green salads, whole grain snacks

The advice to you is to gradually add the amount of dietary fibers in your diet. Abrupt addition of fibers can lead to bloating and cramping. Also, increasing the consumption of water along with fibers helps dissolution of fibers.

How much of fiber should one consume?

Table showing recommended daily allowance of dietary fibers for men and women
Age < 50 years Age > 51 years
Men 38 grams 30 grams
Women 25 grams 21 grams

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WARNING:

  • Almost every individual, diabetic or non-diabetic, has its own bodily mechanism and metabolism. It is always cautioned that food recommendations should be correlated with personal health history and the advice of the doctor.
  • These calculations are based on the daily calorie intake of 2000. Therefore, if your calorie intake exceeds 2000 a day, you can increase the ideal serving size and vice versa. However, the recommended blood glucose level still remains the same.

Also, it is a good practice to have a rough calculation of the nutritional facts of the food items before eating them. This applies to the people belonging to all the spectra of health and fitness and not just diabetics.

Do you want me to analyse any other food item? If so, comment your request below.

 

References:

  • Hruby, A., Ngwa, J. S., Renström, F., Wojczynski, M. K., Ganna, A., Hallmans, G., … Nettleton, J. A. (2013). Higher Magnesium Intake Is Associated with Lower Fasting Glucose and Insulin, with No Evidence of Interaction with Select Genetic Loci, in a Meta-Analysis of 15 CHARGE Consortium Studies. The Journal of Nutrition143(3), 345–353. http://doi.org/10.3945/jn.112.172049
  • http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75

Further reading:

 

Hey there, I'm a final year undergrad medical student at Sir Seewoosagur Ramgoolam Medical College (SSRMC), Mauritius.

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