Top Diabetes Control Foods to Manage Blood Sugar Levels

Foods with a low glycemic index (GI) can help people lower or even manage their blood sugar levels. Diabetes control foods include whole grains, nuts, legumes, few fruits, non-starchy vegetables, and lean proteins.

While some foods, including those high in added sugar and also refined carbs, can indeed contribute to blood sugar fluctuations, others can in fact optimize blood sugar regulation while promoting overall health.

Top Diabetes Control Foods

1. Broccoli and broccoli sprouts

Sulforaphane happens to be a type of isothiocyanate that has blood sugar-reducing properties. This plant chemical is in fact produced via an enzyme reaction when broccoli is chopped or perhaps chewed.

Broccoli sprouts are concentrated sources of glucosinolates like glucoraphanin. Research shows that these compounds do help promote insulin sensitivity and thus reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract.

The best way to increase the availability of sulforaphane is to enjoy broccoli and sprouts raw or even lightly steamed or add active sources of myrosinase, like mustard seed powder, to cooked broccoli.

2. Seafood

Seafood, including fish as well as shellfish, is a valuable source of protein, healthy fats, vitamins, minerals, and also antioxidants that may help regulate blood sugar levels.

Protein is essential for blood sugar management. It does help slow digestion, prevents post-meal blood sugar spikes, and also increases feelings of fullness. It can prevent overeating and also promote excess body fat loss, two essential effects for healthy blood sugar levels.

A high intake of fatty fish like salmon and sardines is shown to improve blood sugar regulation.

3. Pumpkin and pumpkin seeds

Brightly colored and also packed with fiber and antioxidants, pumpkin is indeed a good choice for blood sugar regulation. Pumpkin is a traditional diabetes remedy in several countries.

Pumpkin is high in carbs known as polysaccharides, which have been studied for their blood sugar-regulating potential. Treatments with pumpkin extracts and also powders have been shown to rather decrease blood sugar levels in both limited human studies as well as animal studies. More research is needed in order to determine how whole pumpkins can benefit blood sugar.

Pumpkin seeds are of course packed with healthy fats and also protein, which make them an excellent choice for blood sugar management.

Pumpkin seeds reduce post-meal blood sugar.

4. Nuts and nut butter 

Research has indeed indicated that eating nuts can be an effective way to help regulate blood sugar levels.

In a small study of 25 people having type 2 diabetes, consuming both peanuts and almonds throughout the day as part of a low-carb diet reduced fasting and also post-meal blood sugar levels).

A review has highlighted that consuming several types of tree nuts do lead to reduced fasting blood sugar levels in people with type 2 diabetes.

5. Okra

Okra happens to be a fruit that is commonly made use of like a vegetable. It is rather a rich source of blood sugar-lowering compounds like polysaccharides as well as flavonoid antioxidants. Okra seeds can be beneficial as a natural remedy for those suffering from diabetes on account of their potent blood sugar-lowering properties.

Rhamnogalacturonan, the main polysaccharide in okra, has been identified as indeed a powerful anti-diabetic compound. Also, okra does contain the flavonoids isoquercitrin and quercetin 3-O-gentiobioside, which help reduce blood sugar by inhibiting certain enzymes. Although animal studies do suggest that okra has in fact potent anti-diabetic properties, human research studies are required.

6. Flaxseed

Flaxseed is indeed rich in fiber and healthy fats and can help reduce blood sugar levels.

7. Beans and lentils 

Beans and lentils are considered to be rich in magnesium, fiber, and also protein. These nutrients help lower blood sugar.

Conclusion

Diabetes control foods can help control blood sugar levels and possibly also help protect against the development of diabetes.