Maintaining low blood sugar levels can be difficult for diabetic patients. While a low carb diet appears to be useful on the whole, there are also many foods shown to help. Either by lowering blood sugars and/or improving insulin sensitivity. This articles looks at 10 of the best foods and supplements for lowering blood sugars, based on current research. Just know they should never be used in place of your diabetes medication, but rather alongside. Starches are long chains of glucose (sugar) found in oats, grains, bananas, potatoes and various other foods. Some varieties pass through digestion unchanged and are not absorbed as sugar into the blood. These are known as resistant starch. Many studies show resistant starch can greatly improve insulin sensitivity. That is, how well the body can move sugar out of the blood and into cells for energy. Problem is many foods high in resistant starch, such as potatoes, are also high in digestible carbs that can spike blood sugar.

Therefore resistant starch in supplement form - without the extra carbs - is recommended. Summary: Supplemental resistant starch is a fantastic option for those struggling to control sugars or have hit a plateau. Cinnamon has been used for its medicinal properties since Ancient Egypt and China. Several cinnamon compounds appear to prevent the absorption of sugar into the bloodstream, minimising blood sugar spikes. In a recent clinical trial, 25 poorly-controlled type 2 diabetics received either 1 gram per day of cinnamon or placebo (dummy supplement) for 12 weeks. The HbA1c (3-month marker of blood sugar levels) also began to decrease by 8% after 12 weeks, although it did not reach statistical significance. The recommended dose is 1-6 grams daily, from ceylon rather than cassia. Summary: Cinnamon may slow the absorption of sugar into the bloodstream. Ceylon cinnamon is much safer than cassia. Berries technically don’t lower blood sugar, but they help if you are eating them instead of other common fruits.

This is because berries tend to be very low-sugar fruits. Berries are also rich in antioxidants known as anthocyanins, which is why they are such bright red or blue colours. Summary: Berries are very low in sugar compared to other fruits. They are also rich in anthocyanins, which is beneficial for metabolic health. The mechanism of action is unclear, but low magnesium levels is strongly associated with both type 1 and type 2 diabetes. Alongside spinach, cashews and almonds are one of the best sources of magnesium in the human diet. The fact they are convenient, low carb and delicious is just a bonus. Note that in the case of a magnesium deficiency, magnesium supplementation is recommended. Summary: Cashews and almonds are very rich in magnesium, a mineral involved in blood sugar regulation. Up to 38% of type 2 diabetics are thought to be low in magnesium. Coffee is healthy, sure. But green tea is healthiest. It contains a number of powerful antioxidants and catechins that benefit so many aspects of health…

Normally I don’t make conclusions from observational studies (which don’t prove cause and effect), but it’s evident that green tea is beneficial for metabolic health. If you’re already a tea drinker, then it’s time to include some green tea. If you aren’t, it’s time to start. Summary: It’s clear the compounds in green tea are beneficial for GlycoMode metabolic support health. Observational studies suggest regular green tea drinkers are 18-42% less likely to become diabetic. Fenugreek is a popular herb in Arabic and Indian culture. It’s a good source of soluble fiber, and has several compounds thought to improve blood sugar control. Eating the seeds whole or in GlycoMode supplement form appears the most useful, but is not safe if pregnant. The effective dosage is 2-5 grams per day. Summary: Fenugreek appears to greatly improve blood sugar control in diabetics. Reducing the amount of bread, noodles and other high carbohydrate foods is beneficial for diabetes management.

However, it’s important to enjoy your favourites once in a while. Enter the Japanese shiritaki noodle, which is tremendously low in carbs and high in fibre. A 3.5 oz (100 gram) serving contains less than one gram of digestible carbs and only two calories. Bottom Line: Shirataki noodles are incredibly low in carbs and calories. The fibre in them may also help with blood sugar control and other aspects of metabolic health. The cocoa in chocolate comes from the cocoa plant. However, whether dark chocolate itself is beneficial is debatable, because it does still contain a small amount of sugar. I view it as a somewhat neutral treat (regarding health effects) and great alternative for diabetics. But the chocolate must be really dark, typically 85% cocoa or more. Anything less is too high in sugar. The studies that found benefits used either dark chocolate or a cocoa extract equivalent to 500-1000 mg of flavanols per day. This is roughly 25-40 grams of 85% dark chocolate. Summary: Those who regularly eat chocolate must swap to 85% dark chocolate or more. This will be neutral for health at worst, and beneficial for blood sugar control at best. Vinegar is an ancient folk remedy long used for numerous health problems. Apple cider vinegar is the most popular type of vinegar among the natural health community, but not the only beneficial variety. Summary: There is strong evidence that vinegar consumption before or during meals can improve glucose metabolism. Apple cider vinegar is just the most popular type.