TOP 5 Foods You Must Eat To Lower Your Blood Sugar [e96dcb]
Post Time: 2025-07-29
When it comes to maintaining a healthy body, managing blood sugar levels is one of the most critical factors. The ideal range for adults typically falls between 70-99 mg/dL after an overnight fast and less than 140/90 mmHg two hours after eating. However, even within this acceptable range, fluctuations can have severe consequences on overall health.
The Impact of Blood Sugar Spikes
Blood sugar spikes are often a result of consuming high-glycemic foods or skipping meals altogether. This leads to an excessive release of insulin in the body, which may cause damage over time. Research has shown that people with uncontrolled diabetes experience higher rates of heart disease and stroke due to this recurring spike-and-crash cycle.
Understanding Blood Sugar Fluctuations
Monitoring blood sugar levels is crucial for maintaining a stable range. The fluctuation of glucose levels can be influenced by several factors, including the foods we eat and our level of physical activity. Consuming refined carbohydrates or added sugars causes an abrupt increase in blood sugar followed by insulin resistance over time.
The Hidden Dangers of Insulin Resistance
Insulin sensitivity plays a vital role in managing healthy blood sugar ranges. As people age or become overweight/obese, they often develop insulin resistance due to poor dietary choices and sedentary lifestyles. This condition can cause glucose levels to spike even after consuming low-glycemic foods.
Blood Sugar Balance: What You Can Do
Achieving a stable range requires making lifestyle adjustments that prioritize eating habits, exercise routines, and stress management strategies. For example, incorporating more fiber-rich meals such as whole grains or fruits in your diet will help keep blood sugar levels steady throughout the day.
Why Stress Management Matters for Blood Sugar Control
Stress affects our bodies by releasing cortisol – a hormone linked to glucose intolerance over time. To maintain optimal health and reduce stress-induced fluctuations, prioritize relaxation techniques like deep breathing exercises, yoga sessions, or simply taking short power naps when needed.
Some foods can contribute to blood sugar fluctuations while others can optimize blood sugar control while promoting overall health. In today’s video, Terah gives you the list of 5 foods that actually help lower your blood sugar levels and keep them on track. 🚨Check out a personalized Klinio app and change the way you approach your whole routine and diabetes👉 ________________________________________________ You need to know about one very specific thing. And it’s called the glycemic index. If you want to lower blood sugar levels, you should choose foods with a low glycemic index. It measures how quickly carbs break down during digestion, how rapidly your body absorbs them, and how quickly your blood sugar levels rise. The glycemic index divides foods into low, medium, and high GI and ranks them on a scale of 0 to 100. Low-GI foods are those with a score below 55. #1: Nuts. When you're looking for a satisfying diabetes-friendly snack, it's hard to beat nuts. They are very rich in dietary fiber and have GI scores below 55. Nuts are high in fats, fiber, and protein, all of which increase the time frame required to break down and absorb glucose in the body. However, it’s truly important how you consume nuts. It’s best to eat them raw, without any coatings or additional flavorings, such as salt. The best nuts for people with diabetes are walnuts, almonds, pistachios, and peanuts. #2 on the list are leafy greens. Green, leafy vegetables are full of essential vitamins, minerals, and nutrients. They are also low in glycemic index, which means they have a minimal impact on blood sugar levels regardless of how much you eat them. Some of the best leafy greens to incorporate into your daily diet are spinach and kale. They are basically a superfood since they are rich in fiber and have very high levels of vitamin C. The #3 on today’s list is oatmeal. Including oats and oat bran in your diet may help improve your blood sugar levels because of their high content of soluble fiber. It has been shown to have significant blood-sugar-reducing properties. Oats have a GI score of 55 or lower, which makes them less likely to cause spikes and dips in blood sugar levels. Oatmeal can be a great addition to your diet while managing diabetes, especially if you eat them for breakfast instead of high-carb, high-sugar meals. And again, it’s really important what kind of oatmeals you choose. The best 6.2 a1c blood sugar options are old-fashioned or steel-cut oats. #4 food is whole grains. Eating a diet high in fiber is really important for people with diabetes because fiber slows the digestion process and keeps blood sugar levels stable. Whole wheat and whole grains are lower on the glycemic index scale than white bread or rice. Also, what you need to know is that finding whole-grain foods in your supermarket can be tricky. Don't be fooled by food labels that say “enriched,” it means that enriched wheat contains only part of the grain. Also, look for “whole grain” as the first ingredient listed. The #5 food on the list is yogurt. Yogurt is a fermented dairy product that may help regulate blood sugar. Most unsweetened yogurts have a GI score of 50 or below. Remember that you should definitely avoid sweetened or flavored yogurts. A small cup contains around 4 teaspoons of sugar. Always choose unsweetened or Greek yogurt and add some berries or fruits if you want some extra yet blood sugar 214 before eating healthy sweetness. 🔔SUBSCRIBE: ________________________________________________ 💥What to Eat When You Have Diabetes? Top Foods to Eat and Avoid👇 💥Top 5 Hacks to Make Eating With Diabetes Easier👇 💥Top 5 Surprising Hidden Sugars And How to Avoid Them👇 ________________________________________________ ⏰Chapters: 0:00 Intro 0:23 Glycemic Index 1:06 #1 Nuts 2:06 #2 Leafy Greens 3:00 #3 Oats 3:49 #4 Whole Grains 4:57 #5 Yogurt ________________________________________________ Klinio channel creates blood sugar 138 before eating reliable, fact-based, entertaining videos about diabetes mellitus and diabetes management. Here you will find useful tips and tricks, diet and nutrition advices, no-equipment workouts, the latest research, and healthy yet tasty recipes. Let's make your diabetes journey easier! ❤️Follow Us on Social Media!❤️ Instagram: Facebook: ** The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional professional**