How to Lower Glucose Level

Por: Tiago

Did you know that certain foods can help you lower your glucose level? Yes, that’s exactly what you read! Excess blood sugar can cause serious complications for both diabetic people and those who are not.

However, certain foods can help you naturally lower your glucose level. Do you want to know about them and include them in your daily diet? Come check out what they are!


Food Sources of Soluble Fiber

Soluble fibers are an excellent option for lowering glucose levels in the body. They, after being ingested, turn into a gel and remain in the stomach for much longer, thus giving a greater feeling of satiety. This type of fiber helps lower glucose levels and also reduces cholesterol levels.

Soluble fibers can be found in seeds, legumes (peas, beans, lentils), bran (rice, barley, oats), fruits and vegetables (potatoes, carrots).

Fruits are not the Villains

Contrary to what many think, fruits can become excellent allies for people suffering from diabetes. Including certain fruits in your diet can be highly beneficial for regulating blood sugar levels. See which are the best:

  • Litter;
  • Blueberry;
  • Avocado;
  • Cherry;
  • Peach;
  • Kiwi;

Important: It is worth highlighting that, even though these fruits are very useful in controlling glucose, moderation is essential.


Colorful Vegetables and Legumes

Just like fruits, foods of plant origin have fiber that helps increase the feeling of satiety, as well as minerals, vitamins and fewer carbohydrates. In this sense, it is possible to include, for example, leek and zucchini in your main meals as both contain only 6g of glucose in 100g of food. Likewise, arugula, or lettuce and watercress are also excellent alternatives that can be present in the diet of those who want to lower their glucose levels.

Sweet Foods to Sweeten Preparations

Avoiding sweets can certainly be a real challenge! But there is an excellent solution, using sweet foods to sweeten your preparations. By doing this using fruits that are naturally sweet, such as bananas, dates, apricots and apples, it can be an alternative for those who want to control their blood sugar and still feel that sweet taste that we all love in food. Even though some fruits appear to have a large amount of sugar, their nutritional composition is much greater than that of sugar itself or a chemical sweetener.

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Avoid Juices and Processed Drinks

Finally, we couldn’t help but talk about juices and processed drinks that can be harmful to health, both due to the high sugar content and the chemical additives in their composition.

In this sense, experts suggest always opting for natural juices and balancing them with hydrating foods, such as coconut water, or other juices with a low glycemic index, such as melon, lemon and pineapple. If you’re looking for a good mix, as well as being delicious, you can try orange juice with pineapple or strawberry, which will balance the amount of sugar in the drink. Try it cold!


In summary, we can say that by making intelligent choices it is now possible to lower glucose levels. It is also recommended to practice physical activities regularly, have medical monitoring and adequate glucose control. To do this, you can use an app to measure glucose, which can be very useful for recording blood glucose level measurements.

Also, always remember to consult a healthcare professional or nutritionist before making any major changes to your diet, especially if you have diabetes.

Tiago Author(a)
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