red wine

7 Superfoods That Reduce Blood Sugar

by Kelley Herring on March 20, 2014

Did you know that you can reduce the glycemic impact a food has on your body by eating “complementary” foods?

It’s true! In fact, some foods can reduce blood sugar by as much as 50%!

Reduce Blood Sugar Spikes with Seven Superfoods

Here are a few tips to reduce the glycemic index of higher carb foods. Remember, eat higher glycemic foods infrequently, and when you do, watch your portion size.

#1 Nuts

Recent studies show that almonds, pistachios, or peanuts, when eaten along with high glycemic index carbohydrates can reduce body’s glycemic response by 30% to 50%!

Nuts also decrease meal-induced oxidative stress, offering powerful antioxidant protection.

sardines benefit blood sugar

Enjoy omega 3 rich fish to keep blood sugar levels stable and ward off inflammation.

#2 Fish Oil & Fatty Fish

Omega 3 fats are known to improve blood sugar balance and lower inflammation.

What’s more, fish oil was found to  reduce triglyceride levels after a meal by 16% to 40%!

To get the benefit, enjoy fatty fish like sardines, wild salmon and mackerel and take a high quality fish oil supplement (like Carlson’s).

#3 Vinegar

Recent studies show that 1 to 2 tablespoons of vinegar, when added to a meal containing high-glycemic-index foods, will lower post-meal glucose levels by 25% to 35% .

And that’s not all. Vinegar was also found to increase satiety by more than two-fold!

#4 Cinnamon

half a teaspoon of cinnamon

A little goes a LONG way for your health. You only need about half a teaspoon of cinnamon to help balance blood sugar.

Just a little cinnamon can go a long way for better blood sugar balance and improved insulin sensitivity!

In fact, a study published in Diabetes Care found that people with diabetes who took 1, 3, or 6 g of cinnamon per day reduced fasting glucose (by 18–29%), triglycerides (by 23–30%), LDL cholesterol (by 7–27%), and total cholesterol (12–26%)… in just over ONE  month!

To get the benefit, take 1/2 tsp. of cinnamon per day. (What kind of cinnamon? Tim Ferris reports in 4 Hour Body that Saigon cinnamon is the most effective to help reduce blood sugar , followed by Cassia and then Ceylon.)

#5 Red Wine

In healthy individuals, one to two drinks immediately before a meal will significantly lower post-meal glucose and insulin levels. What’s more, moderate alcohol also increases insulin sensitivity and glucose metabolism for the following 12 to 24 hours.

Opt for organic red wine to get the most antioxidant and anti-inflammatory benefits and check out some of the organic wines we recommend.

lemon juice reduces blood sugar

Add fresh lemon juice to your water for better flavor, enhanced detoxification and better blood sugar balance.

#6 Lemon Juice

Thanks to its high acidity, lemon juice helps to reduce the glycemic impact of a meal.

To get the benefit add 1-2 Tbsp. of lemon juice (be sure to choose fresh lemon juice or organic bottled lemon juice with no added ingredients) to a glass of water and consume before meals to help reduce blood sugar.

#7 Whey Protein

A recent study found that adding whey protein to a pure glucose drink (GI=100) reduced the associated blood sugar spike by 56% and increased insulin response by 60%.

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About The Author

Kelley Herring, founder of Healing Gourmet, is a natural nutrition enthusiast with a background in biochemistry. Her passion is educating on how foods promote health and protect against disease and creating simple and delicious recipes for vibrant health and enjoyment.

Kelley Herring – who has written posts on Healing Gourmet.

Khan, A., Safdar, M. Hkann, M. et al. Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes. Diabetes Care December 2003 vol. 26 no. 12 3215-3218.Ostman E, Granfeldt Y, Persson L, Bjorck I. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Eur J Clin Nutr. 2005 Sep;59(9):983-8. C. Johnston, A. Buller. Vinegar and peanut products as complementary foods to reduce postprandial glycemia. J Am Diet Assoc; 105:1939-1942 (December, 2005) Benini L., Castellani G., Brighenti F., Heaton K. W., Brentegani M. T., Casiraghi M. C., Sembenini C., Pellegrini N., Fioretta A., Minniti G., Porrini M., Testolin G., Vantini I. Gastric emptying of a solid meal is accelerated by the removal of dietary fibre naturally present in food. Gut 1995;36:825-830 Bjorck I., Granfeldt Y., Liljeberg H., Tovar J., Asp N. G. Food properties affecting the digestion and absorption of carbohydrates. Am. J. Clin. Nutr. 1994;59:699S-705S. Akilen, R., Tsiami, A., Devendra, D. and Robinson, N. (2010), Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic Type 2 diabetic patients in the UK: a randomized, placebo-controlled, double-blind clinical trial. Diabetic Medicine, 27: 1159–1167. doi: 10.1111/j.1464-5491.2010.03079.x

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