πŸ₯‘ 12 Best Foods to Lower Your Blood Sugar

12 Best Foods to Lower Your Blood Sugar:-Although there are other factors that play a role in the regulation of blood sugar, such as body weight, activity, stress, and genetics, it is essential to maintain a healthy diet in order to effectively manage blood sugar levels at all times.

πŸ₯‘ 12 Best Foods to Lower Your Blood Sugar

 

Despite the fact that certain foods, such as those that are high in refined carbohydrates and added sugar, can be a contributor to fluctuations in blood sugar, there are other foods that can optimise blood sugar regulation while also promoting overall health.

 

1. Broccoli and broccoli sprouts

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  • Sulforaphane works as an isothiocyanate to lower blood sugar. This plant chemical is produced by broccoli enzymes when chopped or chewed.
  • Sulforaphane-rich broccoli extract improves insulin sensitivity and lowers blood sugar and oxidative stress markers in test tubes, animals, and humans.
  • Glucosinolates like glucoraphanin are abundant in broccoli sprouts.

 

  • When taken as a powder or extract, these compounds may improve insulin sensitivity and lower blood sugar in type 2 diabetics.
  • Cruciferous vegetables may also lower type 2 diabetes risk, but more research is needed.
  • Eat broccoli and sprouts raw or lightly steamed or add myrosinase, such as mustard seed powder, to cooked broccoli to increase sulforaphane.

 

2. Seafood

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  • Protein, healthy fats, vitamins, minerals, and antioxidants in fish and shellfish may help regulate blood sugar.
  • Protein helps control blood sugar. Slows digestion, prevents post meal blood sugar spikes, and boosts fullness. It may also reduce overeating and body fat, which are crucial for healthy blood sugar levels.

 

  • A diet rich in fatty fish like salmon and sardines helps regulate blood sugar.
  • Fatty fish consumption improved post meal blood sugar levels in adults with overweight or obesity who ate 26 ounces (oz), or 750 grammes (g), per week compared to lean fish in a small study of 68 participants.

 

3. Pumpkin and Pumpkin seeds

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  • Pumpkin is colourful, high in fibre and antioxidants, and good for blood sugar. Mexico, Iran, and other countries use pumpkin to treat diabetes.
  • Pumpkin contains polysaccharides, which have been shown to regulate blood sugar. Pumpkin extracts and powders significantly lower blood sugar in limited human and animal studies.

 

  • More research is needed to determine how whole pumpkins may help blood sugar.
  • Pumpkin seeds are great for blood sugar management because they contain healthy fats and protein.
  • A 2018 study of 40 participants found that 2 oz (65 g) of pumpkin seeds reduce post meal blood sugar by 35% compared to a control group.

 

4. Nuts and Nut butter

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  • Eating nuts may help regulate blood sugar, according to research.
  • A low-carb diet with peanuts and almonds reduced fasting and post meal blood sugar in 25 type 2 diabetics.

 

  • A review found that eating different tree nuts reduced fasting blood sugar in type 2 diabetics.
  • The authors noted that the results were not clinically significant and that more research is needed.

 

5. Okra

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  • The fruit okra is often eaten as a vegetable. There are many polysaccharides and flavonoid antioxidants that lower blood sugar.
  • Due to their blood sugar-lowering properties, okra seeds may help treat diabetes naturally.

 

  • The main polysaccharide in okra, rhamnogalacturonan, is an effective antidiabetic. Okra also contains isoquercitrin and quercetin 3-O-gentiobioside, which inhibit enzymes to lower blood sugar.
  • Animal studies suggest okra has potent antidiabetic properties, but human studies are needed.

 

6. Flaxseed

  • Fibre and healthy fats in flaxseed may lower blood sugar.
  • Compared to plain yoghurt, 7 oz (200 g) of 2.5% fat yoghurt with 1 oz (30 g) of flaxseed daily reduced HbA1c, a marker of long-term blood sugar regulation, in an 8-week study of 57 type 2 diabetics.

 

  • A review of 25 controlled studies found that whole flaxseed improved blood sugar regulation significantly.

7. Beans and Lentils

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  • Lentils and beans are high in magnesium, fibre, and protein.
  • These nutrients may lower blood sugar. Due to their high soluble fibre and resistant starch content, they slow digestion and may improve blood sugar response after meals.

 

  • A study of 12 women found that adding black beans or chickpeas to rice reduced postmeal blood sugar levels more than rice alone.
  • Beans and lentils may help regulate blood sugar and prevent diabetes, according to many studies.

 

8. Kimchi and Sauerkraut

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  • Kimchi and sauerkraut contain probiotics, minerals, and antioxidants. These compounds improve insulin and blood sugar sensitivity, according to research.
  • A 2021 review found that probiotic foods regulated type 2 diabetes blood sugar. These foods had the greatest impact on poorly managed diabetes and non-insulin users, according to researchers.

 

  • Most studies on fermented foods and blood sugar regulation use rodents or cells. Thus, more controlled human studies are needed.

 

9. Chia seeds

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  • Eaten chia seeds may regulate blood sugar. According to some studies, chia seeds lower blood sugar and improve insulin sensitivity.
  • A 2020 review of 17 animal studies found that chia seeds may improve insulin sensitivity and blood sugar regulation, reducing disease risk, including diabetes.

 

  • A study of 15 healthy adults found that 1 oz (25 g) of ground chia seeds and 2 oz (50 g) of sugar solution reduced blood sugar by 39%.

 

10. Kale

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  • People call kale a β€œsuperfood” for good reason. Fibre, flavonoid antioxidants, and other compounds may lower blood sugar.
  • A study of 42 Japanese adults found that 7 or 14 g of kale-containing foods with a high-carb meal significantly lowered postmeal blood sugar compared to placebo.

 

  • Kale flavonoid antioxidants like quercetin and kaempferol lower blood sugar and sensitise insulin, according to research.

 

11. Berries

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  • Several studies link berry consumption to better blood sugar regulation. Berries are great for blood sugar management because they have fibre, vitamins, minerals, and antioxidants.
  • A 2019 study found that eating 2 cups (250 g) of red raspberries with a high-carb meal reduced post meal insulin and blood sugar in prediabetic adults compared to a control group.

 

  • Strawberry, blueberry, and blackberry studies have shown to improve insulin sensitivity and glucose clearance, like raspberries.

 

12. Avocados

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  • Avocados may improve blood sugar regulation. Meals with healthy fats, fibre, vitamins, and minerals may help manage blood sugar.
  • Avocados may lower blood sugar and prevent metabolic syndrome through fat loss, according to numerous studies. High blood pressure, high blood sugar, and metabolic syndrome increase chronic disease risk.

 

  • However, the Hass Avocado Board funded many studies on avocados and blood sugar, which may have influenced the findings.

 

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