If you’re on a journey to lower your blood sugar, there’s no need for esoteric diet plans. We’ve curated a list of ordinary foods, likely already in your kitchen or home garden, that can help reduce your blood sugar.
Oat Meal
Whole grains are beneficial due to their high-fiber content and low glycemic index. Oats, in particular, contain high soluble fiber, which has been proven to control blood sugar levels and improve insulin sensitivity. To see expected results, avoid oatmeals with added sugar. Soluble fibers slow digestion, reducing the rate at which carbohydrates are absorbed as sugar into your blood.
Kale
Kale has flavonoids, such as kaempferol and quercetin, that have been proven to lower blood sugar and aid sensitivity to insulin.
A 2016 study also proves that Kale reduced post-meal blood sugar levels in adults after being taken with a high carbohydrate-containing meal—there is a reason it is called the “superfood.”
Okra
Commonly eaten as a vegetable, the Okra fruit is not strange to most kitchens. It has flavonoids including isoquercitrin and quercetin 3-O-gentiobioside that have blood-sugar-lowering effects but it is its main polysaccharide, Rhamnogalacturonan, has more capabilities according the Journal of Food Chemistry
Rhamnogalacturonan is a potent antidiabetic compound with direct effects on lower blood sugar but the flavanoid oxidants work by inhibiting some enzymes according to the Journal of Nutritional Biochemistry
Broccoli
Broccoli is a vegetable that might be part of your diet already and our doctor may have advised that you increase the intake. This is because broccoli produces, Sulforaphane. Sulforaphane is a blood-sugar-reducing chemical formed through an enzyme reaction when you chew or chop the vegetable. It also contains glucosinolates, which have been attributed to lowering blood sugar and improving insulin sensitivity.
Beans and Lentils
High in protein and soluble fiber, beans and lentils not only add less sugar to your bloodstream but also reduce the rate at which it’s released. Research has shown that diabetic individuals with a strong legume diet had reduced blood sugar and insulin compared to those without one. These foods have also been linked to diabetes prevention.
Nuts
Instead of snacking on sugar-rich foods, nuts are a better option that would not spike your blood sugar level. This is because nuts have healthy unsaturated fatty acids that reduce insulin resistance thereby maintaining your blood sugar level.
A 2014 study showed that people who ate two pistachios per day had lower blood sugar levels. More studies have shown that other nuts including peanuts and almonds have blood-sugar-reducing effects
Eggs
With high concentrations of protein, fatty acids, and antioxidants, eggs are good for controlling blood sugar. One study linked egg consumption to a 40% reduction in diabetes risk for men who consumed an average of three eggs per week.
Fish and Seafood
When not fried or breaded, fish and seafood are excellent protein sources and heart-healthy fats, with zero carbohydrates.
They help improve healthy blood sugar levels, making them ideal for maintaining good health. Research shows that regular consumption of fatty fish like Salmon and Sardines can significantly enhance post-meal blood sugar control, especially in overweight and obese adults.
Avocado
Avocados, rich in healthy fats, vitamins, and fiber, help regulate blood sugar levels. Studies show that including avocados in meals reduces post-meal glucose levels and improves blood flow. Research also suggests that regular avocado consumption may lower the risk of developing type 2 diabetes, especially in individuals with prediabetes.
Berries
Berries, especially raspberries, are packed with fiber, vitamins, minerals, and antioxidants, making them excellent for blood sugar management. Studies demonstrate that consuming berries with high-carb meals can significantly reduce post-meal insulin and blood sugar levels in adults with prediabetes, while also improving insulin sensitivity and glucose clearance.
Incorporating these foods into your diet can be an effective strategy for managing blood sugar levels. However, it’s important to remember that a balanced diet, regular exercise, and consultation with healthcare professionals are key components of a comprehensive approach to blood sugar management. Each person’s nutritional needs may vary, so it’s advisable to work with a dietitian or healthcare provider to develop a personalized plan that takes into account individual health conditions, medications, and lifestyle factors.
By making mindful choices and including these nutrient-rich foods in your meals, you can take significant steps towards better blood sugar control and overall health. Remember, consistency is key, and small changes in your daily diet can substantially improve your blood sugar levels over time.
