Keeping your blood sugar levels stable is crucial for your overall well-being and can help avoid or postpone serious health problems. Factors such as genetics, stress, physical activity, and body weight can affect blood sugar levels. However, adopting a healthy diet is another effective way to reduce blood sugar. To assist you in selecting the best foods for this purpose, we’ve put together a list of more than 10 foods that can help lower blood sugar.
Why Pumpkin Is Great for Regulating Blood Sugar
Pumpkins are loaded with antioxidants and fiber, which makes them an excellent option for controlling blood sugar levels. In countries like Iran and Mexico, pumpkins have been traditionally used for years as a natural remedy for diabetes. These tasty vegetables contain polysaccharides, a type of carbohydrate that has been extensively researched for its ability to help regulate sugar levels. Additionally, pumpkins provide protein and healthy fats, making them ideal for managing blood sugar effectively.
Incorporating Seafood for Better Blood Sugar Control
Seafood is packed with healthy fats, vitamins, minerals, protein, and antioxidants that can help reduce blood sugar levels. Protein plays a key role in preventing blood sugar spikes after meals by slowing digestion and increasing satiety. Consuming fatty fish like sardines and salmon regularly may also improve blood sugar control. A study with 68 obese participants found that those who ate 750 grams of fatty fish per week experienced better post-meal blood sugar levels compared to those who consumed lean fish.
The Blood Sugar Benefits of Broccoli
Sulforaphane, a compound released when broccoli is chopped or chewed, has been found to help lower blood sugar levels. Broccoli extract, which is high in sulforaphane, has demonstrated strong antidiabetic effects in various studies involving animals, lab tests, and humans. These effects improve insulin sensitivity and decrease markers of oxidative stress. Additionally, broccoli sprouts contain glucosinolates, compounds that support insulin sensitivity and help reduce blood sugar levels in people with type 2 diabetes.
Incorporating Beans and Lentils for Better Blood Sugar Health
Lentils and beans are rich in nutrients like fiber, protein, and magnesium that help lower blood sugar levels. They also have high amounts of resistant starch and soluble fiber, which slow digestion and improve blood sugar responses after meals. In a study with 12 women, adding chickpeas or black beans to rice significantly reduced blood sugar levels after eating compared to eating rice alone.
Chia Seeds: Nutrient-Rich Seeds for Blood Sugar Management
Eating chia seeds may support blood sugar management. Multiple studies have shown that chia seeds can lower blood sugar levels and enhance insulin sensitivity. A 2020 review of various animal studies suggested that chia seed consumption might reduce the risk of certain diseases, including diabetes. In a human study, participants who consumed 25 grams of ground chia seeds with a sugar solution experienced a 39% greater reduction in blood sugar levels compared to those who consumed the sugar solution alone.
The Blood Sugar Benefits of Okra
Okra is a fruit abundant in compounds that help reduce blood sugar, including polysaccharides and flavonoid antioxidants. Its seeds also possess blood sugar-lowering properties, making okra a potential natural treatment for diabetes. The fruit contains powerful antidiabetic substances like polysaccharides and flavonoids such as quercetin 3-O-gentiobioside and isoquercitrin. Although animal studies show encouraging results, further research involving humans is necessary to confirm these benefits.
Avocados: A Heart-Healthy Choice for Blood Sugar Control
Avocados are rich in fiber, minerals, healthy fats, and vitamins, making them a great addition to meals for supporting blood sugar regulation. Several studies indicate that avocados may help reduce blood sugar levels and offer protection against metabolic syndrome—a group of conditions that raise the risk of chronic diseases, including elevated blood sugar.
How Berries Support Healthy Blood Sugar Levels
Berries are packed with vitamins, fiber, antioxidants, and minerals, making them a great option for people trying to manage their blood sugar. A 2019 study found that consuming 250 grams of red raspberries alongside a high-carb meal significantly reduced post-meal insulin and blood sugar levels in individuals with prediabetes compared to those who didn’t eat the berries.
The Role of Eggs in Blood Sugar Regulation
Numerous studies have shown that consuming eggs can aid in regulating blood sugar levels. Eggs are rich in minerals, vitamins, antioxidants, healthy fats, and protein, which contribute to this effect. One study found that eating one large egg daily resulted in a 4.4% decrease in fasting blood sugar among obese adults with prediabetes or type 2 diabetes. Additionally, daily egg consumption improved insulin sensitivity.
Oats: Slow-Digesting Grains for Stable Blood Sugar
Oats are rich in soluble fiber, making them an ideal choice for breakfast since this type of fiber has been proven to lower blood sugar levels. A review of 16 studies showed that eating oats significantly decreased fasting blood sugar and HbA1c levels compared to control meals. Additionally, one study found that drinking water mixed with oat bran before eating white bread reduced post-meal blood sugar levels compared to drinking plain water.
How Yogurt and Kefir Support Healthy Blood Sugar Levels
Yogurt and kefir are fermented dairy products that may help regulate blood sugar levels. One study found that drinking 600 ml of kefir significantly lowered HbA1c and fasting blood sugar in individuals with type 2 diabetes. Additionally, a review of multiple studies showed that daily yogurt consumption was associated with a 7% reduced risk of developing type 2 diabetes.
