Healthy eating is essential for people with prediabetes, diabetes, and other disorders that alter blood sugar to stabilize their blood sugar levels. Some foods may be more successful than others at lowering blood sugar.
Adhering to a balanced diet is essential for blood sugar regulation. However, other factors such as body weight, activity, stress, and heredity play a role. For example, meals vital in added sugar and processed carbohydrates can contribute to blood sugar swings. Still, other foods help enhance blood sugar regulation and promote general health.
Broccoli And Broccoli Sprouts
Isothiocyanate sulforaphane has been shown to reduce blood sugar levels. Broccoli has a high concentration of the glucosinolate component glucoraphanin, which, combined with the enzyme myrosinase, reacts to form this plant chemical when chopped or eaten.
Extracts of broccoli high in the compound sulforaphane have been demonstrated to have significant antidiabetic effects in test tubes, animals, and humans, with benefits including improved insulin sensitivity, lower blood sugar, and less oxidative stress indicators.
In persons with type 2 diabetes, supplementation with a powder or extract of broccoli sprouts has been found to help enhance insulin sensitivity and lower blood sugar levels.
Seafood
The protein, good fats, vitamins, minerals, and antioxidants found in seafood like fish and shellfish may aid with glucose regulation. For effective management of blood sugar, protein is crucial.
It does more than make you feel full; it also slows digestion, which helps reduce post-meal blood sugar surges. Further, it has the potential to discourage excessive eating and boost weight reduction, both of which are important for maintaining normal blood sugar levels.
Studies have indicated that eating a lot of fatty fish like salmon and sardines can help control blood sugar levels. In one research, participants who ate 26 ounces of fatty fish per week had significantly lower post-meal blood sugar levels than those who ate lean fish.
Pumpkins And Pumpkin Seeds
Pumpkin is a fantastic option for blood sugar management because of its high fibre content and plenty of antioxidants. Numerous nations, including Mexico and Iran, employ pumpkins as a traditional cure for diabetes.
Polysaccharides, a carbohydrate found in pumpkin, have been investigated for their ability to lower blood sugar. Blood sugar levels were considerably reduced in human and animal trials. However, additional study is needed to evaluate the effects of whole pumpkins on blood sugar, such as when it is roasted or steamed.
The high protein and healthy fat content of pumpkin seeds make them a smart food choice for managing blood sugar levels. A 2018 research involving 40 participants indicated that compared to a control group, those who ate 2 ounces of pumpkin seeds had 35% lower blood sugar levels after eating.
Nuts/nut Butter
Eating nuts may help control blood sugar, according to several studies. Researchers found that 25 persons with type 2 diabetes whose diets were minimal in carbohydrates benefited by eating peanuts and almonds throughout the day.
People with type 2 diabetes who ate a diet high in tree nuts, with an average daily consumption of 2 ounces, had substantial improvements in fasting blood sugar and haemoglobin A1c, a measure of long-term blood sugar management, compared to those who ate a control diet.
Okra
Okra is technically a fruit, but it's usually cooked and eaten like a vegetable. It contains polysaccharides and flavonoids, two types of antioxidants that have been shown to reduce blood sugar levels. Okra seeds have been used in Turkey for centuries as a diabetic treatment because they significantly reduce blood sugar levels.
Okra's primary polysaccharide, rhamnogalacturonan, is an effective antidiabetic substance. In addition, the flavonoids isoquercitrin and quercetin 3-O-gentiobioside found in okra block enzymes that contribute to high blood sugar, lowering blood sugar levels.
Flax Seeds
It is well-known that flax seeds benefit health due to their high fibre and good fat content. For instance, flax seeds have been linked to lower blood sugar levels. Researchers found that 57 patients with type 2 diabetes whose diets included 7 ounces of 2.5% fat yoghurt with 1 ounce of flax seeds per day had significantly lower HbA1c levels than those whose diets consisted of plain yoghurt.
7: Legumes And Beans
Magnesium, fibre, and protein are just a few elements in beans and lentils that contribute to their ability to control blood sugar levels. They may enhance post-meal blood sugar control because of their highly soluble fibre and resistant starch content.
Adding black beans or chickpeas to a rice meal dramatically lowered post-meal blood sugar levels compared to eating rice alone, as shown in research involving 12 women. Numerous additional studies have demonstrated the potential protective effects of a diet high in beans and lentils against the onset of diabetes.
