Balance your blood sugar with these functional foods


Here are a list of foods that will help to balance your blood sugar:

Blueberries have antidiabetic effects. These findings are supported by pre-clinical and clinical studies that have shown improvements in insulin resistance. Consuming blueberries as part of a healthy eating plan lowers the risk of type 2 diabetes as well as improves glucose control for those living with diabetes. This is because blueberries have a high level of anthocyanins- which are chemical compounds that have anti-inflammatory effects in some fat cells. This increases the body’s uptake and utilization of glucose.

Most results support an anti-diabetic effect of cocoa flavonoids by enhancing insulin secretion, improving insulin sensitivity in peripheral tissues, exerting a lipid-lowering effect and preventing the oxidative and inflammatory damages associated to the disease. While it could be suggested that daily consumption of flavanols from cocoa or dark chocolate would constitute a potential preventive tool useful for the nutritional management of type 2 diabetes, this recommendation should be cautious since most of commercially available soluble cocoa products / chocolates contain low amount of flavanols and are instead rich in sugar and calories that may aggravate glycaemic control in type 2 diabetes patients.According to some studies ,eating dark chocolate after a meal lowers blood sugar levels. Some research also shows that dark chocolate promotes vasodilation which enhances the delivery of glucose to muscle cells thus alleviating hyperglycemia.

Coffee and Tea
Research shows that coffee may reduce the risk of type 2 diabetes by combating oxidative stress and through its beneficial impact on the gut microbiota.

If you’re not a fan of coffee, then green tea, which contains some of the same antioxidant compounds, is an excellent alternative.

Fermented Foods
research suggests that fermented foods could reduce your need for diabetes medication. Some well known fermented foods are : yogurt, kefir, and kimchi. Fermented foods improve glucose metabolism, hence reducing the risk of type 2 diabetes as well as enhancing glycemic control in those with existing diabetes.

Nuts and Seeds
Nuts offer multiple health benefits for diabetics. Daily consumption of almonds for 24 weeks has been found to reduce waist circumference, serum triglycerides, LDL cholesterol, high-sensitivity C-reactive protein (a marker for inflammation), and hemoglobin A1c in adult diabetics. Walnuts improve endothelial function in diabetics, thus reducing the elevated cardiovascular disease risk associated with the disease. Chia seeds reduce blood pressure, C-reactive protein, and  post-meal high blood sugar. When buying nuts, select raw or lightly roasted nuts and avoid the ones coated in industrial seed oils, such as canola oil.

Olive Oil
Extra-virgin olive oil consumption produces significant reductions in fasting blood glucose HbA1c. It also improves the post-meal blood sugar response, which, is perhaps the best parameter for assessing glucose tolerance.

Fish and shellfish consumption is consistently associated with a reduced risk of type 2 diabetes. Seafood which has a high level of omega-3 fatty acids , provides a protective effect against diabetes. This provides mechanisms which modulate cellular insulin sensitivity, and its levels of other insulin-sensitizing nutrients, such as vitamin D, retinol, and selenium.
Some shellfish also are rich in omega-3s. The fish with the highest mg of Omega-3 fatty acids are anchovies, herring, mackerel(Atlantic & Pacific), oysters(Pacific). Others include sablefish (Black Cod), salmon (Atlantic, Chinook, Coho), sardines (Atlantic & Pacific), swordfish and trout.
However supplementation with isolated omega-3 fatty acids is not advised.

Incorporating spices such as cinnamon , turmeric/curcumin and garlic offer significant health benefits for diabetics.A study showed that consuming cinnamon doses from 120 mg/day to six g/day has been found to produce significant decreases in fasting blood glucose, LDL cholesterol, and triglycerides in type 2 diabetics.Curcumin, a constituent of turmeric root, has hypoglycemic effects and protects the renal and cardiovascular systems from diabetes-associated complications.Garlic reduces fasting blood glucose, fructosamine, HbA1c and improves blood lipid profiles.

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