7 Foods That Lower Blood Sugar

lima beans

Also known as butter beans because of their creamy texture,

lima beans are high in soluble fiber. Soluble fiber slows 

digestion and prevents blood sugar from rising too quickly 

after you eat.

Never eat raw lima beans—they contain a cyanide-

like toxin that can make you sick.

Other beans with lots of soluble fiber: Kidney, navy, black, 

pinto

Try this: Choose fresh lima beans over frozen when you can.

Shell the beans, simmer them for about 25 minutes and drain.

 Then saute with chopped ham( Potato), diced red onion and 

a dash of red pepper or vinegar.

oatmeal

This chewy breakfast staple is another super source of 

soluble fiber, which keeps blood sugar on an even keel and 

may lower your risk of type 2 diabetes.

 Make your oatmeal the old-fashioned way, using 

rolled or steel-cut oats. Instant oatmeal tends to be lower in 

fiber and flavored versions are high in sugar.

Other sources of soluble fiber: Ground psyllium seeds, 

Brussels sprouts, pears, oranges, grapefruit

Try this: Add sauteed apples to your oatmeal,   Heat a little

 apple juice in a pan, add thinly sliced or diced peeled apples 

and cook on medium-high heat until soft.” Sprinkle with 

cinnamon and stir them into your oatmeal.

Peanuts and Peanut Butter

Whether you eat a handful of peanuts  the fat, fiber and 

protein in these nuts can stave off blood sugar spikes. And 

that’s not all—a study found that women who ate peanut 

butter (or an ounce of nuts) five or more times a week 

lowered their risk of type 2 diabetes by nearly 30 percent.

Although peanuts contain healthy fats, they’re also 

high in calories, so pay attention to portion size. An ounce of 

peanuts is roughly 40 nuts, or about a handful. 

Other healthy nuts: Almonds, walnuts, pecans

Try this: Liven up your salads by toasting peanuts on a

 cookie sheet in a 300-degree oven for 10 to 15 minutes,

shaking the pan every 3 or 4 minutes, and then sprinkling 

them over greens. Add chopped mango and toss with 

sesame dressing for a Thai-style salad.

Vinegar

As far back as Hippocrates, vinegar has been used to cure a

wide range of ailments. The acetic acid in vinegar—the 

help stabilize blood sugar levels after eating, even in people 

with type 2 diabetes.

Try this: Drizzle balsamic vinegar on fresh tomatoes or 

strawberries, or use as a dip for ripe pear slices.

Cinnamon

This tasty toast topper packs a powerful anti-inflammatory 

and antioxidant punch, and may help lower blood sugar levels

 and improve insulin’s ability to respond to glucose in the 

blood.

Keep cinnamon fresh by storing it in a glass jar in

 the fridge. 

other healthy spice: Cloves, which may also help lower

 your glucose levels.

Try this: Think Indian and make a garam masala—a dried-

spice blend that typically includes cinnamon, cardamom,

 cloves, coriander, black pepper, cumin and ginger. Use it to 

season savory dishes .

grapefruit

Not only do grapefruits have plenty of vitamin C, they also 

contain naringenin, an antioxidant that appears to cut the risk 

of developing insulin resistance. Researchers found that mice 

given naringenin supplements were able to control glucose 

levels in their blood no matter how much they ate, plus they 

had lower cholesterol than mice fed a similar diet but without 

naringenin. 

 Grapefruit interferes with the absorption of certain

 medications, causing higher than normal blood levels of the 

drug. If you take a medication for high cholesterol or blood 

pressure, or a neurological, psychiatric or 

immunosuppressive drug, check with your doctor before 

adding grapefruit or grapefruit juice to your diet. 

Other sources: Tomatoes (with their skins), Seville oranges, 

tangelos.

Spinach

This leafy green is a great source of magnesium, a mineral 

that helps regulate blood sugar and blood pressure. People 

with type 2 diabetes often have lower levels of magnesium in

 their blood. 

 Prewashed spinach can save time in the kitchen,

 but to make sure it’s bacteria free, buy bags as far from their

 use-by dates as possible and rinse before using. 

Other sources of magnesium: Halibut, almonds, cashews,

 soybeans 

Try this: For a change of pace, make a hot spinach salad. 

Saute mushrooms and garlic in a little olive oil, toss 

immediately with fresh spinach—the leaves will wilt somewhat

—and flavor with a little more oil and vinegar to taste.