Blood sugar control is crucial for those with diabetes, and nutrition plays a key role in this process. This article highlights 10 foods that can aid in this control and promote overall well-being. Let’s explore how these foods can benefit people with diabetes.
1. Unsweetened or Plain Yogurt
Probiotic-rich yogurt presents an excellent option for controlling blood sugar levels, as evidenced by a study demonstrating reductions in fasting blood sugar and hemoglobin A1C among individuals with type 2 diabetes.
Packed with beneficial bacteria to support gut health and protein to curb hunger and preserve muscle mass, yogurt indirectly aids in blood sugar management. Opt for unsweetened Greek yogurt, which boasts low sugar content and high protein.
Give it a try! Enhance a serving of unsweetened Greek yogurt with a handful of berries and nuts.
2. Broccoli and broccoli sprouts
contain sulforaphane, a compound known for lowering blood sugar. An enzyme reaction produces this chemical when broccoli is chopped or chewed.
Studies show sulforaphane-rich broccoli extract can enhance insulin sensitivity and reduce blood sugar levels. Broccoli sprouts are rich in glucosinolates, promoting insulin sensitivity and reducing blood sugar in type 2 diabetes.
Eating cruciferous vegetables may reduce type 2 diabetes risk, but more research is needed. To increase sulforaphane availability, eat broccoli and sprouts raw or lightly steamed, or add mustard seed powder to cooked broccoli.
3. Pumpkin and pumpkin seeds
Pumpkin, rich in fiber and antioxidants, is an excellent option for regulating blood sugar. It’s a traditional diabetes remedy in various countries.
High in polysaccharides, pumpkin shows potential in regulating blood sugar levels. Extracts and powders have significantly lowered blood sugar in limited human and animal studies.
While pumpkin seeds are high in healthy fats and protein, aiding blood sugar management, a small 2018 study found consuming 2 oz (65 g) of pumpkin seeds reduced postmeal blood sugar by up to 35%.
4. Okra
Okra, often used as a vegetable, is rich in compounds that lower blood sugar levels. Its seeds are considered a natural remedy for diabetes due to their potent properties.
The main polysaccharide in okra, rhamnogalacturonan, is a potent antidiabetic compound. Additionally, okra contains flavonoids like isoquercitrin and quercetin 3-O-gentiobioside, which reduce blood sugar by inhibiting certain enzymes.
While animal studies support okra’s antidiabetic effects, further human research is needed to confirm its benefits.
5. Nuts and nut butter
Studies indicate that incorporating nuts into the diet may effectively help regulate blood sugar levels.
In a small study involving 25 individuals with type 2 diabetes, consuming peanuts and almonds as part of a low-carb diet reduced fasting and postmeal blood sugar levels throughout the day.
Moreover, a review revealed that consuming different types of tree nuts resulted in decreased fasting blood sugar levels among individuals with type 2 diabetes. However, the authors cautioned that the observed results were not clinically significant, emphasizing the need for further research in this area.
6. Chia seeds
Consuming chia seeds has been associated with potential benefits for blood sugar regulation. Several studies suggest that chia seed consumption may lead to reductions in blood sugar levels and improvements in insulin sensitivity.
A 2020 review of 17 animal studies concluded that chia seeds might enhance insulin sensitivity and blood sugar regulation, potentially reducing the risk of diabetes and related conditions.
Additionally, a study involving 15 healthy adults found that those who consumed 1 oz (25 g) of ground chia seeds alongside a sugar solution experienced a 39% reduction in blood sugar levels compared to those who consumed the sugar solution alone.
7. Avocados
Avocados are touted for their potential benefits in blood sugar regulation, attributed to their rich content of healthy fats, fiber, vitamins, and minerals. Including avocados in meals may aid in improving blood sugar management.
Several studies suggest that avocados may contribute to reducing blood sugar levels and guarding against the onset of metabolic syndrome, primarily through the promotion of fat loss. Metabolic syndrome, a combination of high blood pressure and elevated blood sugar, elevates the risk of chronic diseases.
However, it’s essential to note that many studies examining the impact of avocado consumption on blood sugar levels received funding from the Hass Avocado Board. This funding source may have influenced certain aspects of the studies.
8. Eggs
Eggs serve as a rich source of protein, healthy fats, vitamins, minerals, and antioxidants. Some research suggests that consuming eggs may contribute to better blood sugar regulation.
A study involving 42 adults with overweight or obesity, as well as prediabetes or type 2 diabetes, found that consuming one large egg daily resulted in a significant 4.4% decrease in fasting blood sugar levels and improvements in insulin sensitivity compared to an egg substitute.
Moreover, a 14-year follow-up study of 7,002 Korean adults revealed that regular egg consumption (two to less than four servings per week) was associated with a 40% lower risk of diabetes compared to consuming eggs once per week or less. This association was observed primarily in men rather than women.
9. Berries
Berry intake has been consistently associated with improved blood sugar regulation according to numerous studies. Berries are packed with fiber, vitamins, minerals, and antioxidants, making them an excellent choice for individuals managing blood sugar levels.
A 2019 study demonstrated that consuming 2 cups (250 g) of red raspberries alongside a high carb meal significantly reduced postmeal insulin and blood sugar levels in adults with prediabetes compared to a control group.
Furthermore, research indicates that strawberries, blueberries, and blackberries may all contribute to blood sugar management by enhancing insulin sensitivity and facilitating glucose clearance from the bloodstream.
10. Kales
Kale is often hailed as a “superfood,” and rightfully so, due to its abundance of compounds that potentially lower blood sugar levels, such as fiber and flavonoid antioxidants.
A study involving 42 Japanese adults revealed that consuming either 7 or 14 g of kale-containing foods with a high carb meal significantly reduced postmeal blood sugar levels compared to a placebo.
Moreover, research indicates that the flavonoid antioxidants present in kale, such as quercetin and kaempferol, exhibit robust effects in lowering blood sugar levels and enhancing insulin sensitivity.
Conclusion
In summary, incorporating certain foods into your diet can help manage blood sugar levels effectively. Berries and vegetables like kale offer multiple health benefits, including improved insulin sensitivity and reduced postmeal blood sugar spikes.
By including these nutritious foods in your meals, you can take proactive steps towards better blood sugar management and overall health. However, it’s important to remember that dietary changes should be part of a comprehensive approach to health, including regular exercise and consultation with healthcare professionals for personalized guidance.