Do you know that some Foods regulate Blood Sugar level?
diet is a major part of maintaining healthy blood sugar levels
Diet is a major part of maintaining healthy blood sugar levels for people with prediabetes, diabetes or other diseases.
Although factors like body weight, activity, stress, and genetics also play a role in blood sugar
maintenance, following a healthy diet, is critical for blood sugar control.
While some foods, including items high in added sugar and refined carbs, can contribute to blood sugar fluctuations.
others can optimize blood sugar control while promoting overall health.
Here are foods that may help regulate your blood sugar.
Broccoli and broccoli sprouts
Sulforaphane is a type of isothiocyanate that has blood-sugar-reducing properties.
This plant chemical is produced when broccoli is chopped or chewed due to a reaction between a glucosinolate compound called
glucoraphanin and the enzyme myrosinase, both of which are concentrated in broccoli.
Test-tube, animal, and human studies have shown that sulforaphane-rich broccoli extract has powerful anti-diabetic effects, helping enhance insulin sensitivity and reduce blood sugar and markers of oxidative stress.
Broccoli sprouts are concentrated sources of glucosinolates like glucoraphanin, and they’ve been shown to help promote insulin
sensitivity and reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract.
Additionally, eating cruciferous vegetables has been linked to a lower risk of type 2 diabetes
Keep in mind that the best way to enhance the availability of sulforaphane is to enjoy broccoli and broccoli sprouts raw or lightly steamed, or to add active sources of myrosinase like mustard seed powder to cooked broccoli.
Seafood, including fish and shellfish, offers a valuable source of protein, healthy fats,
vitamins, minerals, and antioxidants that may help regulate blood sugar levels.
Protein is essential for blood sugar control. It helps slow digestion and prevents post-meal blood sugar spikes, as well as increases feelings of fullness.
Plus, it may help prevent overeating and promote excess body fat loss, two effects that are essential for healthy blood sugar levels.
A high intake of fatty fish like salmon and sardines has been shown to help improve blood sugar regulation.
For example, a study in 68 adults with overweight or obesity who consumed 26 ounces (750 grams) of fatty fish per week had
significant improvements in post-meal blood sugar levels, compared with those who consumed lean fish.
Pumpkin and pumpkin seeds
Brightly coloured and packed with fibre and antioxidants, pumpkin is a great choice for blood sugar regulation.
Pumpkin is used as a traditional diabetic remedy in many countries like Mexico and Iran.
Pumpkin is high in carbs called polysaccharides, which have been studied for their blood-sugar-regulating potential.
Treatments with pumpkin extracts and powders have been shown to significantly decrease blood sugar levels in both human and animal studies.
However, more research is needed to determine how the whole pumpkin, such as when it’s eaten roasted or steamed, may benefit blood sugar.
Pumpkin seeds are packed with healthy fats and proteins, making them an excellent choice for blood sugar control as well.
A 2018 study in 40 people found that consuming 2 ounces (65 grams) of pumpkin seeds reduced post-meal blood sugar by up to 35%, compared with a control group.
Nuts and nut butter
Research has shown that eating nuts may be an effective way to help regulate blood sugar levels.
A study in 25 people with type 2 diabetes demonstrated that consuming both peanuts and almonds throughout the day as part of a low carb diet reduced both fasting and post-meal blood sugar levels.
Also, a review found diets emphasizing tree nuts at an average daily intake of 2 ounces (56 grams) significantly reduced
fasting blood sugar and haemoglobin A1c (HbA1c), a marker of long-term blood sugar control, compared with a control diet, in people with type 2 diabetes.
Okra is a fruit that’s commonly utilized like a vegetable.
It’s a rich source of blood-sugar-lowering compounds like polysaccharides and flavonoid antioxidants.
In Turkey, okra seeds have long been used as a natural remedy to treat diabetes due to their potent blood-sugar-lowering properties.
Rhamnogalacturonan, the main polysaccharide in okra, has been identified as a powerful anti-diabetic compound.
Plus, okra contains the flavonoids isoquercitrin and quercetin 3-O-gentiobioside, which help reduce blood sugar by inhibiting certain enzymes.
Although animal studies suggest that okra has powerful anti-diabetic properties, human research studies are needed.
Flax seeds are rich in fibre and healthy fats and are well known for their health benefits. Specifically, flax seeds may help reduce blood sugar levels.
In an 8-week study in 57 people with type 2 diabetes, those who consumed 7 ounces (200 grams) of 2.5% fat yoghurt containing 1 ounce
(30 grams) of flax seeds, per day experienced significant reductions in HbA1c, compared with those who consumed plain yoghurt.
What’s more, a review of 25 controlled studies found that eating whole flax seeds led to significant improvements in blood sugar control.
Beans and lentils
Beans and lentils are rich in nutrients, such as magnesium, fibre, and protein, that can help lower blood sugar.
They’re particularly high in soluble fibre and resistant starch, which help slow digestion and may improve blood sugar response after meals.
For example, a study in 12 women demonstrated that adding black beans or chickpeas to a rice meal significantly reduced post-meal blood sugar levels, compared with eating rice alone.
Many other studies have shown that eating beans and lentils can not only benefit blood sugar regulation but also possibly help protect against the development of diabetes.
Numerous studies have linked berry intake with improved blood sugar control.
Berries are loaded with fibre, vitamins, minerals, and antioxidants, and they make an excellent choice for people with blood sugar management issues.
A 2019 study found that eating 2 cups (250 grams) of red raspberries with a high carb meal significantly reduced post-meal insulin and blood sugar in adults with prediabetes, compared with a control group.
In addition to raspberries, studies have shown that strawberries, blueberries, and blackberries may
benefit blood sugar management by enhancing insulin sensitivity and improving glucose clearance from the blood.