How to lower blood sugar with food

You probably control your cholesterol and blood pressure, but what about your blood sugar? About 20% of the 37 million American adults with diabetes and more than 80% of the 96 million with prediabetes do not know it. This is worrisome because these conditions mean an increased risk of heart disease, vision problems, kidney and nerve damage, and even certain types of cancer.

Food is a powerful tool for controlling your blood sugar or glucose levels. And healthy lifestyle choices can help you avoid prediabetes, reduce your chances of going from prediabetes to type 2 diabetes, and keep your glucose levels under control if you already have them, says Hope Warshaw, MD, CE and patient care. diabetes in Asheville, North Carolina

A healthy diet can be especially beneficial for older people. In a landmark study by the Diabetes Prevention Program (DPP), older participants with prediabetes who ate healthier foods, exercised regularly, and lost some weight reduced their risk of developing type 2 diabetes by 71% over the 2.8 years the study ran.

The goal of dieting in diabetes or prediabetes is to prevent insulin resistance. Normally, after eating, blood glucose levels rise, and the pancreas produces insulin. Insulin transports glucose into cells where it is used for energy. Insulin resistance occurs when the pancreas cannot meet the need for insulin. Over time, less is produced and glucose levels remain higher than they should be. For people with prediabetes and type 2 diabetes, a diet that increases the body’s sensitivity to the insulin they continue to produce is critical, Warshaw says. And for others, it can help keep conditions under control.

But many of us do not know what to drink, eat and snack. Here, we clarify some of the most common misconceptions about diet and blood glucose control and suggest steps that can make a difference.

Choose the Right Carbohydrates

What carbohydrates to eat for glucose control and how much can be confusing. “Bread is the enemy” is something I have heard throughout my career,” says Lisa Jones, a Philadelphia registered dietitian who counsels clients with diabetes and prediabetes. “And people who have recently been diagnosed with diabetes say, ‘I can’t eat fruits because they have sugar.’

But not all carbohydrates are the same. Research shows that some, such as refined flours, potatoes, and foods high in added sugars, can quickly raise blood sugar levels and increase your risk of developing diabetes. For example, in a 2019 study published in Diabetes Care, people who cut out one sugary drink a day reduced their risk by 10%.

On the other hand, whole foods that contain carbohydrates, such as fruits, beans, and whole grains, contain fiber and can slow the rise in blood glucose levels after a meal. Levels do not go off scale, and the pancreas does not suffer.

Research confirms its benefits. For example, a daily serving of whole grains reduced the risk of diabetes by 7-11% in a Danish study of 55,465 older adults. And in a 2021 Australian study, middle-aged and older adults who ate 2 servings of fruit a day were 36% less likely to develop diabetes over 5 years than those who avoided fruit.

Another bonus: Whole grains, beans, fruits, and vegetables contain flavonoids and other polyphenols, compounds that also help with insulin sensitivity.

lose some weight

Being overweight increases the risk of developing diabetes, as more fat enters the muscle cells, making it harder for the muscles to absorb blood sugar. But “people with diabetes or prediabetes may feel overwhelmed by the numbers and think they need to lose a lot of weight,” says Jones. “In fact, even small amounts make a big difference.” Losing just 5% to 7% of your body weight (10 to 14 pounds if you now weigh 200 pounds) reduced your risk of diabetes in the DPP study. However, “I don’t care if someone loses 25 pounds,” says Warshaw. “It’s best to drop 5, 10 or 15 pounds in relation to your size and maintain your new weight as much as possible. Restoring weight is likely to increase insulin resistance again.”

Choose healthy fats

According to a 2016 study, choosing unsaturated fats, such as vegetable oils, nuts, avocados, and fish, instead of foods rich in saturated fats, such as butter and red meat, can lower blood glucose levels enough to reduce your risk of diabetes by 22%. not just carriers of calories, they are the most important structural molecules in the body,” says Dr. Dariusz Mozaffarian, dean of the Friedman School of Nutrition and Policy at Tufts University. In particular, polyunsaturated fats (found in safflower and sunflower oils) can promote insulin production and help muscles respond to insulin commands to absorb blood sugar. Conversely, saturated fat appears to increase insulin resistance by storing extra fat in the liver.

Be careful with additives

According to a study published in 2020 in BMJ Open Diabetes Research & Care, 62% of older Americans with diabetes take supplements. Among them are cinnamon, bitter melon, fenugreek and magnesium. Manufacturers may claim they “support” healthy blood sugar levels or that they are “natural cures for diabetes,” but there’s little scientific evidence that they work, according to the National Institutes of Health. “My approach is food first,” says Jones. So try adding cinnamon to whole wheat toast, fruit salad, or coffee. And before taking supplements, talk to your doctor.

Skip bars and smoothies for diabetes

While blood sugar control products can help, they are highly processed products containing, for example, protein extracts or isolates, many additives, and sugar substitutes. A 2022 study of more than 70,000 people found that those who ate the most highly processed foods had an 80% higher risk of developing type 2 diabetes than those who ate the least. And other studies have found similar results.

You can lower your glucose levels by snacking on whole foods, which have the added bonus of being nutrient-rich. Try a smoothie of yogurt, fruit, a little avocado for creaminess, or a handful of spinach or kale. [kale] to increase fiber and nutrient levels. “You won’t even notice the vegetables; its fragrance disappears,” says Jones. A handful of nuts, some yogurt and berries, or carrots dipped in peanut butter are also good options.

Editor’s note: A version of this article also appeared in the August 2022 issue of Consumer Reports On Health.

Consumer Reports is an independent non-profit organization that works with consumers to create a fairer, safer and healthier world. CR does not advertise products or services and does not accept advertising. Copyright © 2022, Consumer Reports, Inc.

Consumer Reports has no financial relationship with advertisers on this site. Consumer Reports is an independent non-profit organization that works with consumers to create a fair, safe and healthy world. CR does not advertise products or services and does not accept advertising. Copyright © 2022, Consumer Reports, Inc.