Insulin lowering foods belong on your type 2 diabetic diet. Why? If you can lower the blood sugar spike after you eat, you will lower your blood insulin level.
This is good for your heart, blood vessels and brain.
Because insulin is a storage hormone, it encourages your body not to burn calories.
The more insulin circulating in your bloodstream, the more food goes into fat deposits.
If you do not have insulin resistance, you can still speed up weight loss by eating these foods.
But if you have insulin resistance, use these foods to lower your insulin needs.
Most type 2 diabetics also have high levels of insulin. (Learn about hyperinsulinemia here.)
With insulin resistance, your pancreas is making the hormone but your body is not using it. Bad things begin to happen.
It can lead to hypoglycemia, the sudden low blood sugar we deal with as type 2 diabetics.
This is why insulin lowering foods are so helpful. If you can stop your diabetic pancreas from releasing more insulin, you will have better blood sugar control.
The avocado is one of a diabetic's best friends. Yes, it has a lot of fat, but it is the kind your body needs.
Eat some every day and watch your "bad" cholesterol level go down.
Not just because of good fats, either. The amount of fiber in an avocado may surprise you.
High levels of potassium and folate along with about 18 other vitamins and minerals make it a superfood.
But the fiber and good fat are what boost avocadoes to the top of the list of insulin lowering foods.
Cherries are next. Try some fresh Bing cherries. They are low in calories and low on the glycemic index.
More than that, cherries are superfoods. Besides having antioxidants, research says they actually dissolve fat deposits.
All kinds of berries make great insulin lowering foods, including blueberries and strawberries. Fresh is best, but frozen works too.
Canned fruit has much less fiber, and dried fruit is concentrated sugar, meaning it will not lower your insulin needs.
Drinking a glass of water before you eat helps to regulate and even out digestion. If you are dieting this will also help you lose weight.
Fresh lemons added to water or squeezed into and on other foods will lower the impact of carbohydrates, reducing your need for insulin.
Vinegar has a similar effect but without the antioxidants that are in lemons.
Garlic and onions are natural insulin reducers. Trials show that freshly cut garlic and raw onion do this best.
They actually act like insulin in a mild way, they have antioxidants and they also add fiber.
Nuts and sweet potatoes make the list too. Both are full of fiber, minerals and plant oils.
It is the fiber and fat in them that lower the impact of carbohydrates. By slowing your digestion they smooth out the insulin spikes you get from processed carbohydrates.
Protein is a great secret weapon in your diabetic diet because proteins do not require insulin.
They digest more slowly than carbohydrates, so eat them at the same time and you will need less insulin. Lean protein added to every meal and even to snacks will slow the spike caused by carbs alone.
Here is one example. Thanks to people like Dr. Oz, wild salmon is easy to find in the grocery store.
Bake it with some lemon juice and olive oil for one of the best proteins a diabetic can eat. It has omega-3 fatty acids, making it one of the diabetic friendly fats.
The combination of high fiber and good fats is the secret to insulin lowering foods. Find foods high in fiber and good fats. Then add the ones you like into your daily diet plan.
It is well worth the effort because lowering your insulin needs also lowers your blood sugar. It will happen naturally.
Continue to avoid highly processed foods that cause big insulin spikes, keep up your daily exercise and see the difference in your blood sugar, triglycerides and insulin levels.
This is your time, your chance to change. I hope you will try this for your health and for those who care about you.
[Go back to the top]Add some diabetic friendly fats to lower your insulin spike with food.