When a food containing carbohydrates is eaten, it turns into sugar in the body and spikes blood sugar levels. For many people, this process is regulated by the body, but for some, such as those with diabetes, it is a problem. Diabetics, for example, cannot move sugars from the bloodstream into the cells where it is needed, so the result is dangerously high blood sugar readings. The Nemours Foundation states that if high blood sugar levels are left untreated, it can lead to heart disease and even kidney failure. Eating certain foods can help to lower blood sugar readings.
Cashews
The glycemic index of a food is a way that foods are rated based on how quickly and how much they increase blood sugar levels, on a scale up to 100. For example, a food that has a score of zero does not raise blood sugar levels at all, while a food with a score of 100 spikes blood sugar levels almost instantly. The Linus Pauling Institute at Oregon State University explains that cashews have a very low glycemic index of 22. They also only have 9g of carbohydrates per 1 ounce serving. The Pauling Institute states that foods with a low glycemic index like cashews can help to lower blood sugar readings.
Meat
The unique reason why meats such as chicken, turkey, beef and pork can help to lower blood sugar readings is that they do not contain any carbohydrates naturally. Meats have carbohydrates only if they are added in cooking or flavoring. Additionally, meats are rich in protein, which can stabilize blood sugar readings and bring them down when they are too high.
Apples
Apples are another healthy food that can help to lower blood sugar readings. The Pauling Institute states that apples have a glycemic index of 38, meaning they turn to sugar slowly in the body. The dietary fiber in apples also helps to reduce blood sugar levels, according to the Joslin Diabetes Center. The Joslin Center explains that foods with fiber slows the rate that the body absorbs high carbohydrate and high glycemic foods like white bread.
Lentils
Lentils have a glycemic index of 29, according to the Pauling Institute, which means they take a long time to digest and can help to lower blood sugar readings. Lentils are also rich in dietary fiber, which can help to reduce blood sugar levels by slowing carbohydrate absorption, according to the Joslin Center. Lentils are excellent in soups and stews or as a protein-rich food along with rice.
About this Author
Sarah Davis earned her bachelor’s degree in nutrition from San Diego State University. She has worked in nutrition in the clinical setting and currently works as a licensed Realtor in California. Davis began writing about nutrition in 2006 and had two chapters published in “The Grocery Store Diet” book in 2009. She enjoys writing about nutrition and real estate and managing her website, RealtorSD.com.
