From the Guidelines
To reduce blood sugar, focus on foods high in fiber and low in simple carbohydrates, such as non-starchy vegetables, whole grains, legumes, nuts, and seeds, as recommended by the most recent guidelines 1. The key to managing blood sugar levels is to choose foods that are nutrient-dense and have a low glycemic index.
- Non-starchy vegetables like broccoli, spinach, and bell peppers are rich in fiber and antioxidants, making them an excellent choice for blood sugar control.
- Whole grains such as brown rice, quinoa, and oats are also high in fiber and can help slow down the digestion and absorption of glucose.
- Legumes, including beans, lentils, and chickpeas, are rich in protein, fiber, and complex carbohydrates, making them an ideal food for blood sugar management.
- Nuts and seeds, such as almonds, walnuts, and chia seeds, are rich in healthy fats, protein, and fiber, and can help improve insulin sensitivity.
- Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which can help reduce inflammation and improve cardiovascular health. It's also important to limit or avoid foods that are high in added sugars, saturated fats, and refined carbohydrates, as they can cause a spike in blood sugar levels 1. Additionally, portion control is essential, even with healthy foods, to maintain a balanced diet and prevent overconsumption of calories. Regular physical activity, adequate hydration, and consistent meal timing can also help optimize blood sugar management, and these dietary changes should complement, not replace, any prescribed medications or treatment plans from a healthcare provider 1.
From the Research
Foods that Reduce Blood Sugar
There are no direct research papers provided that discuss specific foods that reduce blood sugar. However, the studies provided discuss the effects of certain medications, such as metformin and acarbose, on blood sugar control.
Medications that Reduce Blood Sugar
- Metformin has been shown to decrease fasting plasma glucose and HbA1c levels in patients with type 2 diabetes 2, 3.
- Acarbose has been shown to reduce postprandial blood glucose and improve glycemic control in patients with type 2 diabetes 4, 5, 6.
- The combination of metformin and acarbose has been shown to have a synergistic effect on reducing blood sugar levels 5, 6.
Comparison of Medications
- A study compared the effects of metformin and acarbose on glycemic variability and found that acarbose reduced glycemic variability more than metformin 4.
- Another study found that the combination of metformin and acarbose was more effective in reducing HbA1c levels than metformin alone 5.
- A comparison of metformin combined with acarbose or sitagliptin found that acarbose had a slight advantage in improving glycemic variability and reducing the risk of hypoglycemia 6.