the top 10 foods that lower your blood sugar is a topic that pertains to everybody that's because
over 85 million people are unknowingly suffering from high blood sugar and it is without a doubt
destroying your health with anything from fatty liver to an increased risk of cancer
and heart disease so let's dive in to the top foods that will lower your blood sugar today
hey wellness warrior i'm dr zyrowski and we have to always make sure that we're doing the best to
keep our blood sugar low because this is how we have true health for a lifetime in a future
that's worth living and so as we look at you know the basics of lowering your blood sugar
we know that you should cut out sugar all added sugar in all cases and we should always make sure
that we're reading labels because it's estimated that over 70 percent of foods have added sugar
in them so reading labels going sugar-free is very important we can also even lower our carbohydrate
intake but the other thing that we can do that most people aren't aware of is we can eat specific
foods that are designed to lower our blood sugar they're found directly in nature so let's dive
right in the first on our list is going to be red cabbage now red cabbage contains something called
anthocyanins these anthocyanins are what actually gives red cabbage that red pigment what has been
shown to do is reverse obesity type 2 diabetes and it does this by reducing inflammation i talk about
inflammation a lot because it's truly the bane of modern society when we look at inflammation
if we can reduce that we certainly can do a few other things it'll lower our blood sugar
it'll also improve insulin sensitivity decreasing the amount of insulin resistance within our body
that leads to type 2 diabetes so red cabbage is delicious you can eat it in so many different ways
and it's a real staple on the ketogenic diet now the next thing we can eat is
blueberries and this is one of my favorite fruits they're micronutrient dense and proven to offer a
lot of benefits they're loaded with flavonoids and these flavonoids have been shown to reduce
our risk of cancer heart disease but also even help lower our blood sugar so we want to make
sure that we're consuming all these different fruits especially berries and blueberries in
moderation of course but certainly we can benefit from eating this healthy fruit next on our list is
going to be turmeric now you've probably heard of turmeric and one of the things that's great
about it is it has a yellow compound in it called curcumin now curcumin is one of the most powerful
anti-inflammatory agents that you can consume that's found in nature it's also been shown to
improve the function of our beta cells and essentially what these beta cells do is they help
increase insulin production from the pancreas and so they're going to support lowering inflammation
improving our insulin production but also improving our overall health it's been linked
to reducing our risk of cancer inflammatory diseases and so many others now the one bad thing
about curcumin because many people think well i have it my cupboard i can just go dump a whole
bunch on my food and this is going to help me improve my health the bad thing about it is that
is very poorly absorbed when using curcumin what you want to do is always make sure that you're
getting one that is mixed with other compounds that will make it very absorbable okay and you
also want to even consider getting an active form if you're taking it in supplementation form now
if you are just taking curcumin and hoping to get all the benefits that the research offers by just
putting some on your food you would essentially have to eat bowls of it to get anywhere so
that's why using it in supplement form is actually the better way to accomplish this but it certainly
never helps to take turmeric and sprinkle that on your food because it's delicious too now the next
thing on our list is going to be cinnamon and this is one of the foods that you've probably
heard of in the past that's really going to help you lower your blood sugar now cinnamon has been
shown to reduce fasting blood sugar levels and improve insulin sensitivity i mean i love cinnamon
i put it in my coffee i'll sprinkle it on you know yogurt put it in smoothies pretty much increase my
in cinnamon intake in any way possible i'm a big fan and it also is good at lowering your
blood sugar because remember it's not hard to have high blood sugar it's very hard to make sure that
you're keeping your blood sugar low and stabilized i mean it's estimated that the average person is
consuming over 130 pounds of sugar per year so we see where this problem is and of course where it
leads to it's estimated that people are consuming 26 times more sugar than our ancestors did 100
years ago look at the disease rates it's way more than just 26 times 100 years ago it's far beyond
that so we have to make sure that we're consuming these foods that can bring our blood sugar down
now next on our list is also a favorite of mine and that's lemons okay now lemons are loaded with
flavonoids and flavonoids have some pretty incredible benefits they can improve fat and
glucose metabolism they also been shown to lower your blood sugar your cholesterol and also your
triglyceride levels okay so taking a half a lemon squeezing it in water drinking that throughout the
day at any point is going to be highly beneficial to your overall health i'm a big fan of drinking
lemon water on a regular basis and you don't necessarily have to have the lemon itself you
could always buy some organic lemon juice and squirt a little bit of that in your water and
get the same benefits as well of course if you can get the fresh fruit then that's my favorite
way to do it now if you're really serious about improving your insulin sensitivity and lowering
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many people rave how insulin balance has been a critical part of improving their metabolic system
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sugar today the next food on our list is going to be fenugreek seeds now this is something that
many people have in their spice cupboard at home and fenugreek seeds are actually very interesting
because they've actually been shown to lower the blood sugar in type 1 diabetics and essentially
what this means is that they independently can lower your blood sugar alone without doing
anything with insulin and somebody who has the absence of insulin in their body fenugreek
seeds was still able to lower their fasted blood sugar so that's pretty cool now fenugreek seeds
come in the form of tea or fenugreek seed powder dressings sauces and many more ways you can just
sprinkle them on your food and many people like the flavor of them so if you're not someone who
uses fenugreek seeds certainly get some at the store and try them out and even try the tea out
many people find it to be very delicious now next on our list is gonna be one that everybody loves
and that's dark chocolate okay i'm a big fan of chocolate i'm not gonna lie and one of the
things that you're going to find amongst many other benefits of chocolate is that it's loaded
with flavanols now these flavonols decrease your blood pressure and also improve insulin resistance
according to one study these flavonols actually help the cells take up more sugar so that you
don't have all this excess sugar floating around in your bloodstream now when it comes to chocolate
of course you want to have the dark chocolate you don't want to be getting chocolates that
are loaded with sugar in fact you can very easily make good quality chocolate right in the comfort
of your home you take a half a cup of coconut oil a half a cup of raw cocoa powder and then
mix those together and you can add your favorite sweetener of course we don't want sugar but add
a little bit of xylitol some stevia whatever you really like and then just like that you've
made your own healthy chocolate in your home so that's pretty cool now on our list next is going
to be broccoli sprouts now it's been very popular over the past couple years to make micro greens in
your home because they are very very micronutrient dense and they're super easy and cheap to make so
in one double-blinded randomized controlled trial what they found is those who consume
10 grams of broccoli sprouts per day significantly decrease their insulin levels and basically what
they suggested in this study is that the broccoli sprouts improve insulin sensitivity and that of
course leads to lowering your blood sugar which is really cool and you can easily make these
same broccoli sprouts right indoors and they grow really fast so it's you know something that's very
simple to make look it up online and give it a try for yourself let me know in the comments
below if you've ever made any micro greens in your home next on our list is going to be onions okay
now the reason that onions can be very beneficial at lowering your blood sugar is because
they have quercetin in them okay and quercetin according to the studies has been shown to lower
your blood sugar after meals and support in the reversal of type 2 diabetes so onions are great
because they have quercetin but there's something that's even better that's loaded with quercetin
that you can also make in your home and that is capers okay now this is kind of interesting
because capers are one of the foods that have what some of the highest quercetin content in them and
when you look at the studies what they found is that capers have been found to have a very high
antioxidant content and just a small amount of them prevents fat from oxidizing and causing
cell damage this makes capers a perfect addition to any meal in your home so if you want to lower
your blood sugar and do it effectively you can add any of these 10 foods in on a regular basis
and it's a good idea to do so because many of us struggle with high blood sugar and we know that
of the 185 to 100 million people out there with pre-diabetes and they're suffering unknowingly
that we can turn this thing around we can reverse it simply by adding foods in cutting out the sugar
and making sure that we are doing everything we can to live a healthy lifestyle so i hope you
enjoyed this video and if you liked this video i really think that you'll like this video next