While factors like activity, stress, body weight, and genetics play a part in blood sugar regulation, eating a nutritious diet is essential for good blood sugar management. Read through to discover the 20 foods that lower blood sugar.
A balanced diabetes meal plan is essential for regulating blood sugar levels when you have diabetes.
It can be difficult to determine which foods and drinks are healthy, but you need not worry as we’ve done the heavy lifting for you.
Foods That Lower Blood Sugar
Below are 20 foods that lower blood sugar you should try.
1. Broccoli and broccoli sprouts
Sulforaphane is an isothiocyanate with blood sugar-lowering effects. When broccoli is diced or chewed, an enzyme process produces this plant compound.
Sulforaphane-rich broccoli extract shows potent anti-diabetic benefits in test tubes, animals, and a few human studies, helping to improve insulin sensitivity and lower blood sugar and oxidative stress indicators.
Broccoli sprouts are high in glucosinolates, like glucoraphanin. When taken as a powder or extract, these substances enhance insulin sensitivity and lower blood sugar levels in persons with type 2 diabetes.
Moreso, cruciferous vegetables lower the likelihood of type 2 diabetes, although further research is needed.
To increase sulforaphane availability, eat broccoli and sprouts raw or lightly boiled, or add active forms of myrosinase, like mustard seed powder, when preparing.
Seafood is an excellent source of healthy fats, vitamins, protein, minerals, and antioxidants, that regulate blood sugar levels.
Protein is necessary for blood sugar control. It aids digestion, decreases blood sugar surges after meals, and promotes feelings of fullness.
Also, it could stop overeating and stimulate excess body fat loss, both of which are important for maintaining normal blood sugar levels.
Fatty fish, such as salmon and sardines, have been demonstrated to aid blood sugar management.
In one small study with 68 participants, persons overweight or obese who ate 26 ounces or 750 g of fatty fish per week had significantly lower post-meal blood sugar levels than those who had lean fish.
This all-season vegetable is high in fiber, calcium, potassium, chlorophyll, manganese, vitamins, folate, zinc, phosphorus, protein, and carotene.
Spinach has a low glycemic index, making it ideal for diabetics who need to control their blood glucose levels.
4. Collard green
Kale, cabbage, turnips, broccoli, sprouts, rutabaga, Brussels sprouts, and other cruciferous vegetables are examples.
They give a lot of nutrients while also being low in calories and are proven to lower blood sugar levels in type 1 diabetics and regulate lipids, insulin, and blood sugar levels in type 2 diabetics.
5. Nuts and nut butter
According to research, eating nuts could be an effective method of managing blood sugar levels.
Taking both peanuts and almonds during the day as part of a low-carb diet lowered fasting and post-meal blood sugar levels in a small study of 25 patients with type 2 diabetes.
A study also discovered that eating different varieties of nuts resulted in lower fasting blood sugar levels in persons with type 2 diabetes.
However, the authors said the findings were not of clinical significance and that additional research is required.
Cinnamon is not only a delightful addition to many dishes but also offers potential benefits for blood sugar management.
Some studies suggest that cinnamon could improve insulin sensitivity, leading to better blood sugar control.
Berries contain fructose, a natural sugar that does not need to be digested; thus, the fruit can be tolerated in the body.
It’s ideal to take two servings, but always observe to see what works best for you.
- Most Popular 30 German Foods
- Top 35 Most Popular Mexican Foods
- Top 10 Foods That Boost Testosterone
- 9 Foods That Cause Inflammation In Joints
- 18 Foods That Lower Cholesterol Naturally Without Exercise
8. Beans and lentils
Magnesium, fiber, and protein are abundant in beans and lentils. These nutrients could be helpful in reducing blood sugar levels.
They’re rich in resistant starch and soluble fiber, which aid digestion and enhance blood sugar response after meals.
For instance, a study of 12 ladies found that adding chickpeas or black beans to a rice meal drastically reduced post-meal blood sugar levels when compared to eating rice alone.
Other studies have proven that beans and lentils intake help regulate blood sugar and could prevent the risk of diabetes.
9. Kimchi and sauerkraut
Fermented foods like kimchi and sauerkraut have ingredients like minerals, probiotics, and antioxidants. These compounds have been proven to enhance insulin and blood sugar sensitivity.
A review published in 2021 reported that probiotic meals had a good influence on blood sugar management in patients with type 2 diabetes.
Researchers discovered that these foods had the biggest influence on persons with poorly managed diabetes and those who were not on insulin therapy.
The glycemic index may vary depending on the type of mushroom you choose, but it is always considered low.
It has the added benefit of bringing a whole new flavor to a meal because of its distinct line of nutritional benefits.
Because of their meaty texture and nutritional benefits, portabella mushrooms are mostly used as a meat substitute. Each 100g contains 22 calories.
In terms of glycemic load, cruciferous veggies like cauliflower are really healthy. These veggies are usually featured in the health news because of their anti-heart disease and anti-cancer properties.
This unique phytonutrient mix is incredibly healthful and well absorbed in the body when taken on a daily basis. This type of vegetable can be rotated to avoid eating the same type every day.
12. Whole wheat bread
Whole wheat bread has become common in recent years. This is because white bread is considered harmful.
Wheat bread, on the other hand, is ranked 49 in terms of GI. This is so because it is processed differently than white bread and hence has more nutritional advantages.
13. Chia seeds
Eating chia seeds helps regulate blood sugar. Research has linked chia seed eating to lower blood sugar levels and improved insulin sensitivity.
A study of 17 animal studies published in 2020 showed that chia seeds could enhance insulin sensitivity and regulate blood sugar, as well as potentially lower illness risk, including diabetes risk.
In addition, a study of 15 healthy people found that taking 1 oz of ground chia seeds with 2 oz of a sugar solution resulted in a 39% reduction in blood sugar levels when compared to those who took the sugar solution alone.
Kale is commonly referred to as a “superfood” with good cause. It contains a variety of components, including fiber and flavonoid antioxidants, that lower blood sugar levels.
A study of 42 Japanese people found that eating 7 or 14 g of kale-containing meals with a large carb meal significantly reduced post-meal blood sugar levels when compared to a placebo.
According to studies, the flavonoid antioxidants present in kale, such as quercetin and kaempferol, have powerful blood sugar-lowering and insulin-sensitizing properties.
Vinegar, particularly apple cider vinegar, has been proven to have a positive impact on blood sugar levels.
It could help insulin sensitivity and reduce spikes in post-meal blood sugar.
Yogurt is well-known for its active and live cultures, which aid digestion by giving beneficial bacteria.
Whether you eat unsweetened or sweetened with artificial sugars, yogurt is still a low-GI food. However, low-fat yogurt is advised.
It has a glycemic index of 33. It is also recommended to take natural-flavored yogurt that is free of artificial sweeteners.
Eggs are high in protein, vitamins, minerals, good fats, and antioxidants. Research has associated eating eggs with improved blood sugar control.
In a study of 42 persons with overweight or obesity, prediabetes, or type 2 diabetes, eating one egg per day resulted in a substantial 4.4% drop in fasting blood sugar and increases in insulin sensitivity when compared to an egg substitute.
Also, a 14-year follow-up study involving 7,002 Korean adults found that eating two to four eggs per week was linked with a 40% drop in the risk of diabetes when compared to eating eggs once a week or less.
This link was observed in men but not in women.
Coconut is heavy in saturated fats, but if taken sparingly, it does not pose a significant risk to your blood sugar levels.
Coconuts are used to spice up a variety of recipes. Its various parts, including coconut flour, coconut milk, flesh, and water, can all be used.
However, it is crucial to know the part you are using so you can calculate the glycemic index and nutritional benefits.
An apple a day keeps the doctor at bay, so they say. This is so because apples contain vitamins, fiber, minerals, and a variety of nutritious advantages while retaining a low glycemic index of 39.
It needs little or no preparation, no specific storage, and is light.
20. Green beans
Green beans are among the most common dishes served as a side dish. They have a low GI and are rich in vitamin C, fiber, and minerals.
They help to boost the immune system and contain antioxidants that fight free radicals to prevent inflammation. Their Glycemic index is 15.
Maintaining a healthy blood sugar level is key to preventing various health issues. Adding these 20 foods that lower blood sugar in your diet helps regulate your blood sugar and improve your overall well-being.
While these foods are beneficial for blood sugar regulation, it’s important to note that a balanced diet and regular physical activity are also vital components of healthy living.