What foods lower blood sugar?


Blood sugar is the level of sugar (glucose) in the blood. Food has an effect on it. In the event of high blood sugar, it is preferable to eat certain foods, especially for diabetics. What foods to lower blood sugar? Quickly ? what does he drink Advice with Caroline Seguin, registered dietitian and nutritionist.

the Blood sugar Corresponds to the level of sugar (glucose) in the blood. hormonal activity or physical activityDiet affects blood sugar. Some people should Lowering blood sugarEspecially Diabetics. “It really matters to them. Otherwise there is no real use or need for blood sugar regulation if you do not have diabetes or insulin resistance.Caroline Seguin, a registered dietitian and nutritionist, reassured us from the start. Except for diabetesthe pancreas is functioning properly and It produces insulin normallyIt is a hormone that regulates blood sugar. “So there is no reason to focus on regulating your blood sugar. But, Follow a balanced diet Naturally helps control blood sugarOur interlocutor continues. Especially if we have risk factors such as Overweight, genetic predisposition to diabetesfollower History of cardiovascular disease. High blood sugar is not without risks. In its report on the PNNS Standards Update: Establishing the 2016 Sugar Intake Recommendations, ANSES emphasizes that sugars, especially in liquid form (soft drinks, nectars, fruit juices made from concentrates, fresh fruit juices, juices, etc..) can cause Overweight and obesity And associated diseases, such as Type 2 diabetesfollower Cardiovascular diseases And some types of cancer, but also cavities.

What foods lower blood sugar?

To regulate your blood sugar when you do not have diabetesglobally, we’ll have to combine A diet containing low glycemic index foods (The glycemic index has an effect on blood sugar) f complex carbohydrates (Complex carbohydrates also affect blood sugar.)

Consume complex carbohydrates found in:

  • cereal (rye, oats, wheat, corn, spelled…)
  • the rice
  • grain products (pasta, polenta, semolina …)
  • Oatmeal flakes
  • bread and biscuits Choose bread that is high in fiber (traditional bread, brown bread, farm bread, wholegrain, bran, etc.) and limit sandwich loaves.
  • legumes (lentils, chickpeas, dried beans …)
  • the potatoes

At the same time, we will take care of the limit fast sugars (Sweets, biscuits, cakes, ready meals, chocolate, jam…). It is also advised to limit the intake of added simple carbohydrates (sugars). less than 100g/day (excluding fructose, There is natural sugar in the fruit and galactose, sugar in milk).

► Eat foods with a low glycemic index which is eg Avocado, zucchini, broccoli, tofu, raw carrots, whole cooked pasta, plain white cheese, eggplant, green lentils, raw apple, almonds, beetroot, chia seeds, konjac, unsweetened petit suisse…

► Hardware Additional factors must be taken into account as they can modify the glycemic index :

  • Cooking time (For the same food, cooking time will vary in glycemic index): In general, the more you cook a food, the higher its glycemic index. Better to cook less than too much! for example, Tagliatelle If cooked well, it has an average GI of 55, while the same cooked tagliatelle has a GI of 40. carrot Cooked carrots have a GI of 85 while raw carrots have a GI of 30.
  • texture (Neither cut-up apple compote nor mixed compote have the same GI): In general, the more chunks, the lower the glycemic index, which is preferable.
  • manufacturing (All freeze-dried, dehydrated, grilled, puffed… foods have a higher glycemic index than raw foods): In general, the more a food has undergone industrial processes, the higher its glycemic index.
  • maturity (very ripe fruit has a higher concentration of sugar and has a higher glycemic index than green fruit)
  • The association of foods with each other (For example, combining a vegetable with a starch increases the glycemic index of a food bolus.)

What herbs can lower blood sugar?

According to thesis research in pharmacology on the effect of plants on type 2 diabetes. Four plants with a convincing effect on blood sugar stand outOur interlocutor reports. Herbs that lower blood sugar:

  • garlic
  • Fenugreek
  • psyllium
  • ispagol (pink banana)

To prepare artichokes, oatmeal or cinnamon, Effects on blood sugar were shown but “nevertheless should qualify”.

What drinks lower blood sugar?

I don’t know of any drinks that might lower blood sugar. On the other hand, it has been proven that all sugary drinks are of some kind Fruit juices, nectars, soda, syrups And of course AlcoholMake it go upCaroline Seguin’s List.Epigallocatechin 3 gallate (EGCG), an item Green tea Which can play an important role in reducing the rise in blood sugar,” says the French Diabetes Federation, citing a 2012 scientific study. This molecule (equivalent to the amount found in a cup and a half of green tea) consumed at the same time as starchy foods (such as bread or potatoes).It would reduce the rise in blood sugar that occurs after a meal. On the other hand, EGCG will have no effect when the meal consists of either glucose or maltose.

For diabeticsInstead of going for foods with a low glycemic index, it is recommended to ensure a well-balanced diet, Based on the difference between simple and complex carbohydrates. The glycemic index is related to blood sugar levels. But it would be too simplistic to only care about the glycemic indexadvises a nutritionist. when you have diabetesThree rules must be observed:

  • Avoid eating simple carbohydrates To avoid high blood sugar: cakes, biscuits, sweets, prepared meals, honey, jams, pastries, fruit juices, soft drinks, etc.
  • Consume complex carbohydrates at every meal (morning, noon and evening) to stabilize blood sugar. Complex carbohydrates (starches, legumes, wholemeal bread, etc.) will slowly break down in the body and provide continuous energy.
  • Eating portioned food. Instead of eating 3 meals a day, we prefer to eat 3 small meals and between meals Snacks. Thus, instead of reaching three blood sugar peaks in the hour after a meal, we will have five or six small blood sugar peaks (see chart below).
Variation in blood sugar throughout the day
Variation in blood sugar throughout the day © Caroline Seguin / Anaïs Thiébaux / Women’s Magazine

Simple, complex, and low-glycemic index carbohydrates: What are the differences?

In general, it is difficult to distinguish between a food with a low glycemic index (a term that appeared in the 1980s) and a food that contains simple or complex carbohydrates. These concepts can easily be confused, but they are not the same thing.

► The fact that carbohydrates are simple or complex Back to The molecular structure of sugar. It should be seen as knots, the more pearls the more carbohydrates (complex carbohydrates), the longer its chain, the more difficult it is to cut and fit into the body. Conversely, the fewer pearls the necklace contains (simple carbohydrates), the shorter its chain, the easier it is to cut and install it in the organism”.

► The fact thatFood has a low or high glycemic index Back to The speed of digestion of sugar.currently used alone, Level of evidence of benefit from low glycemic index foods It is not enough to make “healthy” recommendations for the general population […] However, the glycemic index remains useful parameter It may be of benefit to diabetics and facilitate their submissive food choices They also take into account the general makeup of their dietANSES says in its report.

These two concepts are not identical, but complement each other. For example: French baguette of white bread or the potato They are by definition made up of very complex carbohydrates (sugars) yet their speed of digestion (and thus their glycemic index) is very high, so they should be avoided if you have to lower your blood sugar. Thus, Lowering or raising blood sugar combines these two criteria. The whole challenge of a balanced diet is managing the combination of these two factors.‘, as we saw above.

Carbohydrate is the common term for carbohydrates that are fairly complex molecules with a chemical formula written as C (H2O).Not. In this formula,Not“Match degree of polymerization (dp) and is variable according to carbohydrates. And Depending on DP, we determine whether carbohydrates are simple or complex. The higher the “n” or “DP” value, the more complex the carbohydrate (its molecular chain is long).

Examples of major carbohydrates (Source: The Carbohydrate Report, Anses)

Season subgroup Major compounds
dp 1 – 2 : Sugars (simple carbohydrates)



Glucose, galactose, fructose, and tagatose

Sucrose, lactose, trelose, maltose, isomaltulose

dp 3-9: oligosaccharides (complex carbohydrates)


Other oligosaccharides


Raffinose, Stachyose, Verbascose, Gogoose, Fructoo-oligosaccharides…

DP>9: Polysaccharides (complex carbohydrates)


Non-starchy sugars

Amylose, amylopectin, modified starches

Cellulose, pectin, inulin…

Thanks to Caroline Seguin, Dietitian and Nutritionist.


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