Foods that lower blood sugar – Learn more with Healthier Me Today! Although other factors that affect blood sugar control include body weight, activity, stress, and genetics, maintaining a nutritious diet is essential for foods that lower blood sugar.
While certain foods, such as those high in added sugar and refined carbohydrates, might cause blood sugar oscillations, others can improve blood sugar management while enhancing general health.
1. Broccoli And Broccoli Sprouts
An isothiocyanate with the ability to lower blood sugar is sulforaphane. When broccoli is diced or chewed, an enzyme reaction results in the production of this plant compound.
The sulforaphane-rich broccoli foods that lower blood sugar have been proven in test-tube, animal, and a few human trials.
It has substantial anti-diabetic benefits, improving insulin sensitivity and lowering blood sugar and oxidative stress indicators.
Sources of glucosinolates concentrated in broccoli sprouts include glucoraphanin.
According to research, taking these substances as a supplement in the form of a powder or extract can assist persons with type 2 diabetes in improving their insulin sensitivity and lowering their blood sugar levels.
Consuming cruciferous veggies may also lower your risk of developing type 2 diabetes, although further research is required.
The most straightforward strategy to increase sulforaphane availability is to consume broccoli and sprouts raw or minimally steamed or to prepare broccoli with active sources of myrosinase, such as mustard seed powder.
A valuable source of protein, good fats, vitamins, minerals, and antioxidants that may help control blood sugar levels is seafood, which includes fish and shellfish.
Protein is crucial for controlling blood sugar. It promotes sluggish digestion, reduces blood sugar surges after meals, and heightens feelings of satiety.
It might aid in curbing overeating and encouraging the elimination of extra body fat, two factors crucial for maintaining stable blood sugar levels.
Eating a lot of fatty fish, such as salmon and sardines, are well known foods that lower blood sugar.
For instance, persons with overweight or obesity who ingested 26 ounces (oz.), or 750 grams (g), of fatty fish weekly saw substantial changes in post meal blood sugar levels compared to those who received lean fish in a trial with 68 participants.
3. Pumpkin and Pumpkin Seeds
The vibrantly colored, fiber- and antioxidant-rich pumpkin is a fantastic option for foods that lower blood sugar.
Many nations, notably Mexico and Iran, use pumpkin as a traditional diabetes treatment. Pumpkin has a lot of polysaccharides, which are carbohydrates with the capacity to control blood sugar.
In both minor human research and animal investigations, treatments using pumpkin extracts and powders have been proven to lower blood sugar levels drastically.
However, more analysis is required to establish whether entire pumpkins can lower blood sugar.
Pumpkin seeds are an excellent food option for controlling blood sugar because they contain protein and healthy fats.
Consuming 2 oz (65 g) of pumpkin seeds decreased post-meal blood sugar by up to 35% compared to a control group, according to a small 2018 study involving 40 participants.
4. Nuts And Nut Butter
According to research, nut consumption has been linked to potential benefits for foods that lower blood sugar.
Consuming peanuts and almonds throughout the day as part of a low-carb diet decreased fasting and post meal blood sugar levels in a small trial of 25 patients with type 2 diabetes.
Additionally, the research discovered that type 2 diabetics who consumed different kinds of tree nuts had lower fasting blood sugar levels.
The authors did point out that additional research is required and that the results were not clinically significant.
A fruit that is frequently utilized as a vegetable is known as Okra. Polysaccharides and flavonoid antioxidants, which reduce blood sugar, are abundant in it.
Okra seeds’ powerful blood sugar-lowering abilities make them a potential asset as a natural diabetes treatment.
The primary polysaccharide in Okra, rhamnogalacturonan, has been discovered to possess potent anti-diabetic properties.
Okra also contains the flavonoids isoquercitrin and quercetin 3-O-gentiobioside, which inhibit specific enzymes to lower blood sugar.
According to animal studies, Okra may have strong anti-diabetic capabilities, but further human studies are required.
Flaxseed is a source of healthful fats and fiber that may help lower blood sugar levels.
In an 8-week trial of 57 persons with type 2 diabetes, those who had plain yogurt instead of 7 oz (200 g) of 2.5% fat yogurt with 1 oz (30 g) of flaxseed each day saw substantial increases in HbA1c, a marker of long-term blood sugar management.
An analysis of 25 controlled research also showed that whole flaxseed significantly enhanced blood sugar regulation.
7. Beans and Lentils
Magnesium, fiber, and protein are all abundant in beans and lentils. These vitamins and minerals are foods that lower blood sugar.
They include exceptionally high levels of resistant starch and soluble fiber, which may assist in slowing digestion and enhance blood sugar response to meals.
For instance, research involving 12 women found that consuming rice with black beans or chickpeas significantly lowered post meal blood sugar levels compared to consuming rice alone.
Eating beans and lentils can help regulate blood sugar and may help prevent the onset of diabetes, according to numerous other research.
8. Kimchi And Sauerkraut
Probiotics, antioxidants, and minerals are ingredients in fermented foods like kimchi and sauerkraut.
Studies have linked these substances to increased insulin sensitivity and blood sugar control.
According to an analysis published in 2021, type 2 diabetics’ ability to regulate their blood sugar was significantly impacted by probiotic meals.
Researchers found that those with poorly controlled diabetes and those not using insulin therapy were most affected by these foods.
However, rodent or cellular research is used in most studies on the impact of fermented foods on blood sugar management.
Further controlled human investigations are therefore required.
9. Chia Seeds
Consuming chia seeds are foods that lower blood sugar. According to some research, consuming chia seeds may lower blood sugar levels and increase insulin sensitivity.
Chia seeds may enhance insulin sensitivity and blood sugar management, as well as possibly lower illness risk, including the risk of diabetes, according to a 2020 analysis of 17 animal research.
Additionally, a study of 15 healthy people found that consuming 1 oz (25 g) of crushed chia seeds and 2 oz (50 g) of a sugar solution resulted in a 39% decrease in blood sugar levels compared to consuming the sugar solution alone.
Kale is frequently called a “superfood,” and for good reason. It contains a variety of substances, such as fiber and flavonoid antioxidants that may lower blood sugar levels.
Compared to a placebo, ingesting either 7 or 14 g of kale-containing items with a high-carb meal significantly reduced post meal blood sugar levels, according to a study involving 42 Japanese individuals.
Quercetin and kaempferol, two flavonoid antioxidants present in kale, have been demonstrated in studies to impact decreasing blood sugar and insulin sensitivity significantly.
Numerous studies relate eating berries to better blood sugar control.
Berries are an excellent option for people with trouble controlling their blood sugar because they are high in fiber, vitamins, minerals, and antioxidants.
Compared to a control group, persons with prediabetes who consumed 2 cups (250 g) of red raspberries with a high-carb meal had significantly lower post meal insulin and blood sugar levels.
Studies have revealed that strawberries, blueberries, and blackberries may also help with blood sugar control by raising insulin sensitivity, enhancing glucose clearance from the blood, and raspberries.
Avocados may have significant advantages for controlling blood sugar. They are a good source of fiber, vitamins, minerals, and healthy fats, and including them in meals may help with blood sugar regulation.
According to numerous studies, eating avocados may help lower blood sugar levels and guard against the onset of metabolic syndrome by preventing fat growth.
High blood pressure and high blood sugar are two symptoms of metabolic syndrome, which raises the risk of developing chronic diseases.
However, remember that the Hass Avocado Board supported several studies examining the impact of avocado consumption on blood sugar levels, which may have biased the results.
Supplements and Foods That Lower Blood Sugar Dramatically…
A healthy eating regimen must be followed for the best blood sugar control.
Including the foods on the above list as part of a nutritious diet may help lower your blood sugar levels, regardless of whether you have diabetes or prediabetes or want to reduce your risk of acquiring these disorders.
However, remember that when it comes to optimizing blood sugar management and warding off chronic disease, your entire nutritional intake and elements like your activity level and body weight are most crucial.
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