Managing blood sugar can feel like a constant battle for people with type 2 diabetes, but nature might offer some helpful allies. Four everyday ingredients could make a real difference to glucose control, according to metabolic health dietitian Jenny Finke.
The registered dietitian, who runs a virtual private practice called The Metabolic Dietitian, points to research showing how certain foods can help the body process sugar more effectively.
From common pantry staples to simple protein shakes, the natural options work through different mechanisms to support better blood sugar management.
Each ingredient, which has been studied for its effects on glucose levels, offers people with diabetes practical ways to complement their existing treatment plans.
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Psyllium husk can make a real difference to blood sugar levels
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The first powerful ingredient is psyllium husk, which contains a special type of viscous fibre that can make a real difference to blood sugar levels.
Research involving multiple trials found that taking just 10 to 15 grams daily can reduce both fasting glucose and HbA1c levels in people with type 2 diabetes.
The versatile product can be stirred into porridge, mixed with yoghurt, or simply taken as pills.
Oats and barley offer another fibre called beta-glucan that helps control blood sugar by slowing down how quickly your stomach empties after eating.
This slower digestion means glucose enters your bloodstream more gradually, preventing those sharp spikes that can be so problematic.
Another strategy that's shown real promise is drinking a whey protein shake before meals to help keep blood sugar in check.
A recent analysis found that having 15 to 25 grams of whey protein before eating significantly reduces post-meal glucose levels in people with diabetes.
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It works by slowing down stomach emptying and boosting levels of GLP-1, a hormone that helps process carbohydrates more efficiently.
Finke recommends this approach for the biggest meal of the day, as it not only improves blood sugar response but also helps people feel full sooner. It's a simple trick that could make a meaningful difference to glucose control.
Apple cider vinegar might be the simplest addition to your diabetes management toolkit, with studies showing it can reduce HbA1c and fasting glucose when taken daily.
Just a tablespoon with meals can help blunt the post-meal rise in blood sugar, thanks to its acetic acid content.
Foods marketed as low-sugar options may lack the protective elements of sweet fruit | GETTYThis common kitchen ingredient works by slowing down carbohydrate digestion and helping your body use insulin more effectively.
Research suggests that regular consumption could lower HbA1c over time, making it a worthwhile addition to meals.
It's an affordable, accessible option that could complement other diabetes management strategies - though it's worth noting the taste takes some getting used to!
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