Type 2 diabetes causes the body to struggle to produce enough insulin, and in turn, this can lead to blood sugar levels rising to dangerous levels. Left untreated, the condition can lead to life-threatening complications, including heart attack. Simple lifestyle changes can help keep blood sugar in check, for example eating a healthy diet. As a general rule you should eat a wide range of foods, including fruit, vegetables and starchy foods like pasta, and sugar, fat and salt should be kept to a minimum.
Strawberries, walnuts and pumpkin seeds have been proven to lower blood sugar
But individual foods have also been found to have blood sugar lowering properties, and when it comes to what snacks to eat, which ones are considered best?
Strawberries, walnuts and pumpkin seeds have been proven to lower blood sugar.
Strawberries
Many people may think fruit should be avoided because of their natural sugar content.
But berries, like strawberries, are a good source of antioxidants which have been shown to be beneficial to blood sugar levels because they can prevent oxidative stress.
Studies have shown chronic levels of oxidative stress in people with diabetes.
Other berries to be considered include blueberries, blackberries and raspberries.
As well as high levels of antioxidants and fibre they contain other important vitamins and minerals, including vitamin C, vitamin K, manganese and potassium.
Walnuts
Being overweight can be a risk factor for type 2 diabetes and can increase the risk of serious complications happening.
While walnuts are high in calories, a study in BMJ Open Diabetes Research & Care found they do not have a major impact on body weight or composition.
As part of the study, researchers assigned 112 participants at risk of diabetes either a low calories diet or a diet rich in walnuts for six months.
A certain drink has also been found to lower blood sugar levels.
They found the walnut-rich diet improved the ration of HDL to LDL cholesterol without negatively affecting body composition.
Another study from 2018 also looked at the association between walnut consumption and diabetes risk in 34,121 people. (https://onlinelibrary.wiley.com/doi/full/10.1002/dmrr.3031)
Those who ate walnuts in the past 24 hours were found to be half as likely to have diabetes compared with people who had eaten no nuts in this period.
Pumpkin seeds
Pumpkin seeds contain lots of magnesium, fibre and healthy fatty acids which can benefit both general health and blood sugar levels.
Studies have suggested some of the macromolecules in pumpkin seeds may help manage blood sugar.
A certain drink has also been found to lower blood sugar levels.
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