8 Best Foods to Lower (or Regulate) Your Blood Sugar
If you have diabetes, we know how difficult it can be to manage your diet and control your blood sugar. Some foods increase while others decrease blood sugar. Many people go through years of trial and error before they find out what works for them. Fortunately, thanks to years of scientific discoveries, we have been able to guess which foods are better than others.
Sulforaphane is a type of isothiocyanate that has blood sugar lowering properties.
This plant chemical is produced when broccoli is chopped or chewed due to a reaction between a glucosinolate compound called glucoraphanin and the enzyme myrosinase, both of which are concentrated in broccoli.
Seafood, including fish and shellfish, provides a valuable source of protein, healthy fats, vitamins, minerals, and antioxidants that can help regulate blood sugar.
Protein is essential for blood sugar control. It helps slow digestion and prevent blood sugar spikes after meals, while increasing feelings of fullness. Plus, it can help prevent overeating and promote excessive body fat loss, both of which are essential for healthy blood sugar levels. A high intake of fatty fish like salmon and sardines has been shown to help improve blood sugar regulation.
3. Pumpkin and pumpkin seeds
Brightly colored and rich in fiber and antioxidants, pumpkin is an excellent choice for blood sugar regulation. In fact, pumpkin is used as a traditional remedy for diabetes in many countries like Mexico and Iran.
4. Tasty and low-calorie drinks
Plain water is always good, but water infused with fruits and vegetables is more interesting. Cut a lemon or a cucumber and put it in your water, or make ice cubes with a little flavoring.
If you’re not a hot tea drinker, try cold tea with lemon or a cinnamon stick.
5. Melon or berries
Did you know that a cup of either contains only 15 grams of carbs?
“It’s a bit more expensive, but it’s a healthy treat packed with nutrients and fiber, and it’s a little sweet,” Powers says.
For a different touch, mix the melon or berries with plain yogurt, or put them in ice cubes
Nuts contain unsaturated fats, proteins and a range of vitamins and minerals which reduce cholesterol, inflammation and insulin resistance. According to a study published in the journal BMJ Open, you should include at least 50 grams of almonds, cashews, chestnuts, walnuts or pistachios in your daily diet to control high levels of blood fats (triglycerides) and of sugars.
7. Bitter Gourd (Karela)
Bitter gourd contains an insulin-like compound called polypeptide-p or p-insulin, which has been shown to naturally control diabetes. A report published in the Journal of Chemistry & Biology proves that bitter gourd consumption tends to increase glucose uptake and improves glycemic control.
8. Flax seeds
Flaxseeds are high in fiber and healthy fats and well known for their health benefits. Specifically, flaxseeds may help lower blood sugar levels.