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
- 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
|Food||Serving Size (in cups if not specified)||Amount (mg)||% daily value|
|Mustard Seeds||2 tsp||14.80||4|
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.
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?
|Age < 50 years||Age > 51 years|
|Men||38 grams||30 grams|
|Women||25 grams||21 grams|
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- 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.
- 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 Nutrition, 143(3), 345–353. http://doi.org/10.3945/jn.112.172049