The best foods to lower blood sugar levels and reverse type 2 diabetes are raw vegetables, non-starchy vegetables, and green vegetables. These are the best foods to lower blood sugar levels and promote weight loss for people with type 2 diabetes as they are high in nutrients, low in calories, and low glycemic.
In Dr. Joel Furman’s book the end of diabetes, he recommends these vegetables as unlimited foods to fill up on, for reasonable justification. These vegetables are high in micronutrients and fiber, yet low in calories and sugar. They are the best foods that lower blood sugar levels in the long run.
Disclaimer: This site contains affiliate links, as an Amazon associate I earn from qualifying purchases.
When raw, non-starchy vegetables are consumed they provide satiety and a slow release of glucose in the bloodstream with minimal impact on raising blood sugar levels which is why they are the best foods for type 2 diabetes.
The following foods should be the mainstay of your diet when trying to lower blood sugar levels and keep them in normal ranges. Fill up on them first before and eat them in unlimited amounts.
Here is a list of foods that lower blood sugar levels.
These are the vegetables that can be eaten in unlimited amounts and enjoyed at every meal.
- All green vegetables
- Leafy greens (kale, bok choy, watercress, silverbeet, spinach, etc.)
- Cauliflower
- Mushrooms
- Onions
- Eggplant
- Tomatoes
- Artichokes
- Zucchini
- Snow peas
- Green beans
- Leeks
- Cucumber
- Celery
- Broccoli
- Cabbage
- Radishes
- Red, yellow and green peppers
Many of these vegetables are also excellent sources of plant-based protein, such as broccoli, spinach, and cauliflower. Getting protein from plant foods is fantastic as these vegetables are full of health-promoting phytonutrients.
Plant protein is very nutrient-dense and low in calories which are perfect for the type 2 diabetic or prediabetic that needs to lower blood sugar levels and lose weight.
Beets, carrots, peas, and squashes are starchy vegetables that can still be enjoyed in small amounts depending on how stable your blood sugar levels are. Testing your blood sugar levels after meals will help you identify how much starchy vegetables you can handle yet maintain normal blood sugar levels.
The best foods to lower blood sugar and lose weight are green vegetables and non-starchy vegetables.
The best diet for type 2 diabetes
Dr. Joel. Furman’s diet for type 2 diabetes incorporates several factors that contribute to his success in helping people lower their blood sugar levels and reverse pre-diabetes and type 2 diabetes. His diet contains:
- No refined carbohydrates or processed sugar. Including bread, pasta, sugar. These foods cause the overproduction of insulin and rapidly raise blood sugar levels.
- Minimal grains. Only one serving of whole grains daily.
- Very high fiber content (over 50 g per day). Flax seeds and beans are excellent sources of fiber.
- A high percentage of resistant starch.
- Moderate fat from whole raw nuts and seeds. No refined oils of any kind, including olive oil, coconut oil, highly processed vegetable oils.
- Very low in saturated fats such as animal fats, butter, cheese. Saturated fats have been shown to increase insulin resistance and promote fatty liver.
- Zero trans-fatty acids such as margarine.
- Sufficient Omega 3 fatty acids found in walnuts, fish, chia seeds, and flax seeds. These fatty acids are anti-inflammatory, and fish oil has been shown to reduce insulin resistance and promote weight loss.
- High in phytonutrients and antioxidants from plant foods.
- Low glycemic load. The fiber found in plant foods lowers the glycemic load and slows down the release of glucose into the bloodstream.
- Low-calorie density per food volume (fats contain the most calories per food volume, especially processed fats and oils)
- Minimal animal products (3 servings per week)
- You can have a few pieces of fruit with breakfast and one with lunch, but the fruit is not unlimited. Low-sugar fruits such as blueberries, raspberries, and blackberries are best.
- Two cups of beans can be consumed per day: One cup with lunch and one cup with dinner.
- Nuts and seeds are healthy fats to include but are limited to 1 ounce per day.
The goal of every meal is to have the overall glycemic index of the meal low. The combination of greens, beans, non-starchy vegetables with some nuts and seeds provides satiety and a low glycemic meal that is high in fiber.
Beans are one of the best foods for high blood sugar and diabetes control as they are high in slowly digestible starch, resistant starch, and insoluble fiber, which slows down the release of glucose into the bloodstream. They are also high in plant-based protein and phytonutrients making them the perfect food for a type 2 diabetic to make a healthy balanced meal.
Fiber is highly beneficial for gut health and blood sugar levels.
Diabetes is a disease of not enough exercise and too much fattening, processed food. The best diet for type 2 diabetes is a highly nutritious whole food diet that is primarily plant-based.
We live in a world where we overconsume, including food. Eat until your hunger is satisfied and you are 80% full. If you are not hungry, you do not need to eat. If you eat nutrient-dense whole foods, you don’t need to eat as much to acquire adequate nutrition.
Processed foods may provide calories yet not enough nutrition. By eliminating processed foods from your diet, you can eat less, be satisfied, have more energy, and obtain adequate nutrition from your food.
Eating a plant-based is the best diet to reverse insulin resistance and lower blood sugar levels.
Blueberries are a phenomenal superfood to improve insulin sensitivity and prevent fatty liver.
Saturated fats increase insulin resistance and should be consumed in small amounts.
The spice cinnamon has been proven to lower blood sugar levels and improve insulin sensitivity. Sprinkle this wonderful spice over yogurt and fruit or in this healthy oatmeal breakfast!
For more information on the best diet for diabetes and reversing insulin resistance I highly recommend reading The End of Diabetes by Dr. Joel Furman and Mastering Diabetes.
Leave a Reply