Maintaining your blood sugar level is essential to your overall health and helps prevent or delay serious issues. Potential factors that influence your blood sugar levels include genetics, stress levels, activity, and body weight. However, you can also lower blood sugar levels by adopting a healthy diet. To help you choose the best foods possible to achieve this goal, we have compiled a list of 10+ foods that will lower blood sugar.
Pumpkin
Pumpkins are rich in antioxidants and fiber, making them the perfect choice for the regulation of blood sugar levels. In many countries such as Iran and Mexico, pumpkin has been traditionally used as a diabetes remedy for many years. Yummy pumpkins are packed with polysaccharides, a type of carbohydrate that has long been studied for its potential to regulate sugar levels. Pumpkins are also enriched with protein and healthy fats, making them perfect foods for the management of blood sugar levels.
Seafood
Seafood is full of healthy fats, vitamins, minerals, protein, and antioxidants that can help lower blood sugar levels. Protein helps prevent postmeal spikes in blood sugar levels, slows digestion, and enhances the feeling of being full. Regularly eating fatty fish such as sardines and salmon can also enhance blood sugar regulation. One study involving 68 obese subjects revealed that eating 750 grams of fatty fish weekly was linked to improved postmeal sugar levels in comparison to those who ate lean fish instead.
Broccoli
Sulforaphane is a plant chemical with blood sugar-reducing properties produced when broccoli is chewed or chopped. Broccoli extract is rich in sulforaphane and has been shown to possess potent antidiabetic effects in several animal, test-tube, and human studies. These properties help enhance insulin sensitivity and reduce oxidative stress markers. Broccoli sprouts are rich in glucosinolate, compounds that also help promote sensitivity to insulin and reduce blood sugar levels in individuals diagnosed with type 2 diabetes.
Beans and Lentils
Both lentils and beans are packed with nutrients that can help in bringing down blood sugar levels, such as fiber, protein, and magnesium. They also contain significant quantities of resistant starch and soluble fiber which aid in slowing down digestion and improving postmeal blood sugar response. In a study involving 12 female subjects, it was shown that adding chickpeas or black beans to rice notably reduced blood sugar levels after a meal compared to a meal of rice alone.
Chia Seeds
Consuming chia seeds may help with blood sugar management. According to several studies, eating chia seeds reduces blood sugar levels and improves sensitivity to insulin. A review of several animal studies conducted in 2020 found that consuming chia seeds may reduce the risk of developing certain diseases, including diabetes. A study involving humans revealed that subjects who consumed 25 grams of ground chia seeds along with a sugar solution exhibited a 39% blood sugar level reduction in comparison to subjects who only consumed the sugar solution.
Avocados
Avocados are full of fiber, minerals, healthy fats, and vitamins. This means that adding them to any meal will offer significant blood sugar regulation benefits. Multiple studies suggest that avocados may help lower blood sugar levels in addition to protecting against the development of metabolic syndrome. This syndrome refers to a cluster of conditions that increase the risk of chronic disease, such as high blood sugar.
Okra
Okra is a fruit rich in compounds that lower blood sugar, including polysaccharides and flavonoid antioxidants. The seeds also contain properties that lower blood sugar, making them a suitable natural remedy for diabetes. Okra has been found to contain potent antidiabetic compounds such as polysaccharides, as well as the flavonoids quercetin 3-O-gentiobioside and isoquercitrin. While animal studies have shown much promise, more human trials are needed to verify these properties.
Berries
Berries are rich in vitamins, fiber, antioxidants, and minerals. All of these nutrients make berries a good alternative for individuals who struggle to manage their blood sugar. A study from 2019 indicated that consuming 250 grams of red raspberries with a meal was high in carbohydrates and reduced postmeal insulin and blood sugar significantly in individuals with prediabetes compared to a control group.
Eggs
Several studies have found that eating eggs can help regulate blood sugar levels. This is because eggs are high in minerals, vitamins, antioxidants, healthy fats, and protein. One study revealed that eating large eggs every day led to a 4.4% reduction in fasting blood sugar in obese adults with either prediabetes or type 2 diabetes. Additionally, eating one large egg per day also improved insulin sensitivity.
Oats are high in soluble fiber, which means that it is the perfect breakfast option. This is because soluble fiber has been shown to reduce blood sugar levels. A review of 16 different studies revealed that consuming oats significantly reduced fasting blood sugar levels and HbA1c compared to control meals. Another study found that drinking water mixed with oat bran before consuming white bread reduced blood sugar after meals. This was when compared with just drinking water on its own.
Yogurt and Kefir
Both Yogurt and Kefir are fermented dairy products that can potentially help in regulating blood sugar levels. One study showed that drinking 600ml of kefir significantly reduced HbA1c and fasting blood sugar levels in people with type 2 diabetes. A review of several studies revealed that daily yogurt consumption was linked to a 7% decrease in risk of developing type 2 diabetes.
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