PREVENT HIGH BLOOD SUGAR WITH FOOD

​High blood sugar often leads to diabetes, one of the most debilitating and manifold unsolved health issues. In many cases nutrition is playing a decisive role. In this blog, learn about nutritional factors to keep blood sugar under control. Read on to learn about details.

THE PHILOSOPHY BEHIND

​As pointed out several times in our publications and seminars, healthy diet – besides physical activity – is a basic pillar of our health. Especially in relation to the vast majority of debilitating diseases we are facing in our ‘modern’ world. With diabetes following heart disease and cancer as the 3 manifold unsolved health issues. 

GLUCOSE RELEVANT FOOD – SCIENTIFICALLY VERIFIED

With special reference to blood sugar as the most crucial point in terms of diabetes in many foods we may otherwise enjoy.
 
That’s why it is very important to have a ‘scale’ of foods you can enjoy because of low key of inherent glucose. Preferably scientifically verified. With special reference to their benefits in terms of diabetes.
 
Let's cover a total of one dozen of those in following. However, without being vegetarian or even vegan.
 

• Blue-/Blackberries

 
These types of berries are not only rich in fiber and antioxidants but have a low glycemic index (GI) of only 5.
 
Accordingly improve insulin sensitivity for those having insulin resistance.   
 
As based on research at, inter alia, the
- University of Maryland Eastern Shore in Princess Anne, MD
 

• Cacao seeds

 
These are rich in antioxidants as well as in a flavonol termed epicatechin known for stabilizing blood sugar.
 
According to research at, inter alia,
- University of California in Davis, CA
   &
- Universidad de Buenos Aires in Buenos Aires, Argentina
 

• Leafy green vegetables    

 
Leafy green vegetables such as
- lettuce
- spinach
- turnip greens
- Swiss chard
- kale
- collard greens
are rich in vital basic nutrients such as

• vitamin A
• the mineral magnesium

           &

• fiber

which manage blood sugar.
 
More than that, they can even cut down the risk of diabetes at all. With their glycemic index (GI) of even less than 1.
 
According to international research at, inter alia,
- Harvard Medical School in Charlestown, MA
   &
- Binzhou Medical University in Shandong, China 

• Avocados

 
Besides of managing inflammation and blood pressure, as well as cutting down the risk of heart attack and stroke, the content of mono- and polyunsaturated fatty acids are also important for blood sugar management. As they are improving insulin sensitivity.
 
As based on research of, inter alia,
​- Nutrition Sciences Solutions in Wimberly, TX.
 

• Garlic

 
With its GI of 10-30, it can regulate blood sugar without increase.
 
Even at times the respective person has not taken any food.
 
According to comprehensive research in China at
- Sichuan University in Sichuan
- Macau University in Macau
   &
- Lanzhou University in Lanzhou 
   as well as
- University of Ljubljana in Ljubljana, Slovenia
  

• Whole grains

 
Unlike ‘white grains’ which may cause blood sugar ups due to their carbohydrates, whole grains (like quinoa) can regulate blood sugar.
 
With their phytochemicals and fiber involved. Benefitting insulin sensitivity and cut of blood sugar after eating.
 
As based on research at, inter alia, the
- University of Sheffield in Sheffield, UK
 

• Chia seeds

 
Also chia seeds are very beneficial in terms of diabetes, because of their content of, inter alia, omega-3, fiber, antioxidants and calcium.
 
Lowering bad cholesterol and also triglycerides.
 
Making it beneficial in terms of blood sugar.
 
According to research at, inter alia,
- Harvard Medical School in Boston, MA
 

• Sour cherries

 
Containing a rich source of the natural chemical anthocyanins, protecting against high blood sugar.
 
As based on research inter alia in China at the
- Shaoguan University in Shaoguan
   &
- Sun Yat-Sen University in Guangzhou
 

• Nuts

 
Almonds and other nuts can manage and cut down blood sugar after food, thus preventing diabetes, accordingly.   
 
Based on research inter alia at the
- University of Greenwich in London, UK
as well as
- Kyung Hee University in Seoul, Korea
and
- Soochow University in Suzhou, China
 

• Fish

 
Fish such as
- mackerel
- trout
- halibut
- salmon
- albacore tuna
is an excellent source of omega-3 fatty acids and protein to manage blood sugar.
 
Based on research inter alia in China at
- Peking Union Medical College in Peking
   &
- Nanjing Medical University in Wuxi
 

• Eggs

 
Since eggs are a perfect protein source with benefits also for diabetics to avoid cardiovascular problems.
 
Accordingly, 6-12 eggs per week are recommended in this case.
 
As based on research at, inter alia
- University of Alberta in Edmonton, Canada
 

• Apple cider vinegar

 
According to research at inter alia,
- Shahid Sadoughi University of Medical Sciences in Yazol, Iran apple cider vinegar Improves insulin sensitivity after meal.
 
That’s its important in terms of high blood sugar.
 

IN A NUTSHELL

​High blood sugar often leads to diabetes, one of the most debilitating and manifold unsolved health issues. In many cases nutrition is playing a decisive role. In this blog, learn about nutritional factors to keep blood sugar under control.