With the growing epidemic of obesity and diabetes in the world, it is important to take steps to prevent these serious diseases. Here are some foods that can help lower and control your blood sugar, if added to your diet:

Pickles

A recent Swedish university study showed that eating pickles or adding vinegar to your food can lower your blood sugar levels by up to 50%. Besides pickles, almost anything that contains acetic acid, such as vinegar, has a similar effect. It’s relatively easy to incorporate vinegar into a meal, just use a vinegar-based salad dressing on your salad or use it as a dip for vegetables. Pickles and vinegar work by slowing down or preventing the carbohydrates you ingested with food from breaking down in your stomach, so they are absorbed slowly, preventing them from turning to sugar quickly. The effect is not the same if you consume bread and butter type pickles, as they contain sugar.

Almonds

A recent study evaluating the effects of almonds on blood sugar had surprising results. People who ate about 2 ounces of almonds after eating a piece of sliced ​​white bread had significantly lower blood sugar levels than those who did not eat the almonds. The study also showed similar results when tested with mashed potatoes and rice. Almonds are rich in antioxidants and other vitamins and minerals, making them an excellent addition to anyone’s diet, whether or not they have blood sugar problems.

Sweet potatoes

Rich in fiber and carotenoids, sweet potatoes are also rich in antioxidants that have been shown to help your body respond better to insulin. However, skip the brown sugar and syrupy canned varieties as they won’t have the same effect.

Flax seed

This includes flax seeds and flax oil supplements. Some studies have shown a stabilization of blood sugar levels with supplementation or increased consumption of flax seeds and flax seed oil.

Cinnamon

A study in Pakistan showed that diabetics who took small doses of cinnamon, from just 1/4 teaspoon to 2 teaspoons per day, increased their body’s natural insulin production. The study also showed beneficial effects on cholesterol.

So why not bake some sweet potatoes and don’t forget the cinnamon? While you’re at it, eat a large salad with a savory and tangy olive oil and vinegar dressing.