A nutritionist shares 3 foods that can 'help insulin sensitivity and lower fasting blood sugar'

If you monitor yourself at home, a normal target is 4-7mmol/l before eating, according to NHS.

Nutritionist Bharathi Ramesh, MS Human Nutrition, said many factors must be considered when lowering blood sugar levels.

Of course, diet is an important one of these. She suggested adding protein and healthy fats into your diet, choosing low-glycemic Index foods and limiting refined carbohydrates and sugar.

Portion sizes, staying hydrated, getting enough exercise and managing stress can also help keep this in check, according to the nutritionist.

However, there were three things in particular she recommended adding to your daily diet, based on various studies.

Cinnamon

Bharathi said: "Some studies suggest that cinnamon may improve insulin sensitivity and lower fasting blood sugar. Incorporate it into your meals, smoothies, or tea." The expert referenced a 2023 study which looked at the effects of cinnamon supplementation on glycemic control in patients with type 2 diabetes or polycystic ovary syndrome.

Apple cider vinegar

The nutritionist added: "Diluting one to two teaspoons of apple cider vinegar in water before meals may help lower post-meal blood sugar levels."

Bitter melon

The expert recommended: "A traditional remedy in some cultures, bitter melon may help improve glucose metabolism."

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These foods have been shown to benefit blood sugar levels, but the expert recommended monitoring your levels carefully. Checking with a medical professional can give personalised recommendations on the best way to help your specific condition.

She added: "While these findings are promising, it's important to consider individual health conditions and consult with a healthcare professional before incorporating these supplements into a regimen.

"Lowering blood sugar levels involves more than dietary changes - it’s about building a sustainable, balanced lifestyle. By incorporating these strategies, you can support better glucose control while improving overall health.

"Remember that every individual’s needs are unique, so it’s essential to personalise these recommendations based on specific medical conditions and lifestyle factors."