While some foods, including items high in add sugar and refined carbs, can contribute to blood sugar fluctuations, others can optimize lineage carbohydrate control while promoting overall health ( 3, 4 ). here are 17 foods that may help regulate your blood carbohydrate . share on Pinterest
1. Broccoli and broccoli sprouts
Sulforaphane is a character of isothiocyanate that has blood-sugar-reducing properties. This plant chemical is produced when broccoli is chopped or chewed due to a chemical reaction between a glucosinolate compound called glucoraphanin and the enzyme myrosinase, both of which are concentrated in broccoli ( 5 ). Test-tube, animal, and human studies have shown that sulforaphane-rich broccoli infusion has powerful antidiabetic effects, helping enhance insulin sensitivity and reduce blood sugar and markers of oxidative stress ( 6, 7 ). Broccoli sprouts are reduce sources of glucosinolates like glucoraphanin, and they ’ ve been shown to help promote insulin sensitivity and reduce lineage sugar levels in people with type 2 diabetes when supplemented as a powder or excerpt ( 8, 9 ). additionally, eating cruciferous vegetables has been linked to a lower risk of type 2 diabetes ( 10, 11 ). Keep in mind that the best way to enhance the handiness of sulforaphane is to enjoy broccoli and broccoli sprouts bare-assed or lightly steamed, or to add active sources of myrosinase like mustard source gunpowder to cooked broccoli ( 12 ) .
Seafood, including fish and mollusk, offers a valuable generator of protein, goodly fats, vitamins, minerals, and antioxidants that may help regulate blood boodle levels. Protein is essential for blood sugar restraint. It helps slow digestion and prevents post-meal lineage boodle spikes, adenine well as increases feelings of comprehensiveness. Plus, it may help prevent overeating and promote excess consistency fat loss, two effects that are essential for goodly lineage sugar levels ( 13 ). A eminent consumption of fatso fish like pink-orange and sardines has been shown to help improve blood sugar regulation. For example, a study in 68 adults with fleshy or fleshiness who consumed 26 ounces ( 750 grams ) of fatso fish per workweek had significant improvements in post-meal blood sugar levels, compared with those who consumed lean pisces ( 14 ).
3. Pumpkin and pumpkin seeds
brilliantly colored and packed with roughage and antioxidants, pumpkin is a big choice for rake carbohydrate regulation. In fact, pumpkin is used as a traditional diabetic redress in many countries like Mexico and Iran ( 15 ). Pumpkin is high in carbs called polysaccharides, which have been studied for their blood-sugar-regulating electric potential. Treatments with pumpkin extracts and powders have been shown to significantly decrease blood sugar levels in both homo and animal studies ( 16, 17, 18, 19 ). however, more inquiry is needed to determine how unharmed pumpkin, such as when it ’ south eat roasted or steamed, may benefit blood carbohydrate. Pumpkin seeds are packed with healthy fats and proteins, making them an excellent option for lineage sugar restraint arsenic well. A 2018 cogitation in 40 people found that consuming 2 ounces ( 65 grams ) of pumpkin seeds reduced post-meal rake boodle by up to 35 %, compared with a control group ( 20 ) .
4. Nuts and nut butter
research has shown that eating nuts may be an effective way to help regulate blood boodle levels. A cogitation in 25 people with type 2 diabetes demonstrated that consuming both peanuts and almonds throughout the day as partially of a gloomy carb diet reduced both fast and post-meal blood carbohydrate levels ( 21 ). besides, a review found diets emphasizing corner nuts at an average daily inhalation of 2 ounces ( 56 grams ) importantly reduced fasting lineage boodle and hemoglobin A1c ( HbA1c ), a marker of long-run blood sugar control, compared with a control diet, in people with type 2 diabetes ( 22 ).
share on Pinterest Okra is a fruit that ’ s normally utilized like a vegetable. It ’ s a rich source of blood-sugar-lowering compounds like polysaccharides and flavonoid antioxidants ( 23 ). In Turkey, gumbo seeds have hanker been used as a natural remedy to treat diabetes due to their potent blood-sugar-lowering properties ( 24 ). Rhamnogalacturonan, the main polysaccharide in okra, has been identified as a mighty antidiabetic compound. Plus, okra contains the flavonoids isoquercitrin and quercetin 3-O-gentiobioside, which help reduce blood sugar by inhibiting certain enzymes ( 23, 25, 26 ). Although animal studies suggest that okra has herculean antidiabetic properties, homo research studies are needed.
6. Flax seeds
Flax seeds are rich people in fiber and healthy fats and well known for their health benefits. specifically, flax seeds may help reduce blood boodle levels. In an 8-week report in 57 people with character 2 diabetes, those who consumed 7 ounces ( 200 grams ) of 2.5 % fat yogurt containing 1 snow leopard ( 30 grams ) of flax seeds per day experienced significant reductions in HbA1c, compared with those who consumed plain yogurt ( 27 ). What ’ s more, a review of 25 see studies found that eating unharmed flax seeds led to meaning improvements in blood sugar control ( 28 ).
7. Beans and lentils
Beans and lentils are rich in nutrients, such as magnesium, fiber, and protein, that can help lower rake sugar. They ’ re particularly high in soluble character and tolerant starch, which help slow digestion and may improve blood boodle reaction after meals ( 29 ). For model, a study in 12 women demonstrated that adding black beans or chickpeas to a rice meal significantly reduced post-meal rake boodle levels, compared with eat rice entirely ( 29 ). many other studies have shown that eating beans and lentils can not only benefit blood sugar regulation but besides possibly help protect against the development of diabetes ( 30, 31, 32 ).
8. Kimchi and sauerkraut
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Fermented foods like kimchi and sauerkraut are packed with health-promoting compounds, including probiotics, minerals, and antioxidants, and eating them has been associated with improved blood sugar and insulin sensitivity ( 33 ). A survey in 21 people with prediabetes found that eating fermented kimchi for 8 weeks improved glucose permissiveness in 33 % of the participants, while alone 9.5 % of participants who consumed fresh kimchi showed better glucose allowance ( 34 ). Another study in 41 people with diabetes demonstrated that following a traditional korean diet rich people in ferment foods like kimchi for 12 weeks led to greater reductions in HbA1c than a control diet ( 35 ).
9. Chia seeds
Eating chia seeds may help benefit rake sugar control. Studies have linked chia semen consumption to reductions in blood sugar levels and improvements in insulin sensitivity. A 2020 revue of 17 animal studies concluded that chia seeds may help improve insulin sensitivity and rake boodle control, a well as potentially reduce disease risk, including the gamble of diabetes ( 36 ). besides, a study in 15 healthy adults showed that participants who received 1 ounce ( 25 grams ) of ground chia seeds alongside 2 ounces ( 50 grams ) of a carbohydrate solution had a 39 % reduction in blood sugar levels, compared with those who consumed the sugar solution entirely ( 37, 38 ) .
Kale is much described as a “ superfood ” — and for effective argue. It ’ randomness packed with compounds that may help decrease blood boodle levels, including fiber and flavonoid antioxidants. A discipline that included 42 japanese adults demonstrated that consuming either 7 or 14 grams of kale-containing foods with a high carb meal importantly decreased post-meal rake sugar levels, compared with a placebo ( 39 ). research has shown that the flavonoid antioxidants found in boodle, including quercetin and kaempferol, have potent blood-sugar-lowering and insulin-sensitizing effects ( 40 ).
numerous studies have linked berry inhalation with better blood carbohydrate control. Berries are loaded with roughage, vitamins, minerals, and antioxidants, and they make an excellent choice for people with lineage sugar management issues. A 2019 sketch found that eating 2 cups ( 250 grams ) of red raspberries with a high carb meal importantly reduced post-meal insulin and blood carbohydrate in adults with prediabetes, compared with a manipulate group ( 41 ). In addition to raspberries, studies have shown that strawberries, blueberries, and blackberries may benefit lineage boodle management by enhancing insulin sensitivity and improving glucose headroom from the blood ( 42, 43, 44 ) .
In addition to being creamy and delectable, avocado may offer significant benefits for blood sugar regulation. They ’ re rich in goodly fats, fiber, vitamins, and minerals, and adding them to meals has been shown to improve blood sugar levels. numerous studies have found that avocado may help reduce blood boodle levels and protect against the development of metabolic syndrome, which is a bunch of conditions, including high blood pressure and high blood sugar, that increases chronic disease hazard ( 45, 46, 47 ). however, keep in thinker that many studies that have investigated the effects of avocado intake on blood boodle levels were funded by the Hass Avocado Board, which could have influenced aspects of the studies ( 45, 46, 47 ).
13. Oats and oat bran
Including oats and oat bran in your diet may help improve your rake sugar levels due to their high subject of soluble fiber, which has been shown to have significant blood-sugar-reducing properties ( 48 ). An analysis of 16 studies found that oat intake significantly reduced HbA1c and fasting blood sugar levels, compared with control condition meals ( 48 ). What ’ s more, a small survey in 10 people found that drinking 7 ounces ( 200 milliliter ) of water desegregate with 1 snow leopard ( 27.3 grams ) of oat bran before eating whiten boodle importantly reduced post-meal rake carbohydrate, compared with drink complain body of water ( 49 ) .
14. Citrus fruits
Although many citrus fruits are sweet, inquiry shows that they may help reduce blood sugar levels. Citrus fruits are considered gloomy glycemic fruits because they don ’ triiodothyronine involve blood sugar a much as early types of fruits like watermelon and pineapple ( 50 ). Citrus fruits like oranges and grapefruit are packed with fiber and contain plant compounds like naringenin, a polyphenol that has brawny antidiabetic properties ( 51 ). Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against the development of diabetes ( 50, 52, 53, 54 ).
15. Kefir and yogurt
Kefir and yogurt are fermented dairy products that may help regulate blood boodle. Research has linked kefir and yogurt intake to improved lineage carbohydrate control. For case, one 8-week sketch in 60 people with type 2 diabetes showed that drinking 20 ounces ( 600 milliliter ) of kefir, a probiotic-rich yogurt drink, per day importantly reduced fasting blood sugar and HbA1c, compared with drink kefir that did not contain probiotics ( 55 ). yogurt may besides benefit blood boodle. A 4-week report in 32 adults demonstrated that consuming 5 ounces ( 150 grams ) of yogurt daily improved post-meal insulin and blood boodle levels, compared with their baseline ( 56 ) .
Eggs are an exceptionally alimentary food, providing a reduce source of protein, healthy fats, vitamins, minerals, and antioxidants. Some studies have linked egg pulmonary tuberculosis to better blood boodle control. A learn in 42 adults with fleshy or fleshiness and either prediabetes or type 2 diabetes showed that eating one big egg per day led to a significant 4.4 % decrease in fasting blood sugar, arsenic well as improvements in insulin sensitivity, compared with an egg stand-in ( 57 ). What ’ s more, during a 14-year stick to up study in 7,002 korean adults, frequent testis consumption of two to less than four servings per week was associated with a 40 % lower gamble of diabetes, compared with eating eggs one time or less per week, in men but not women ( 58 ).
Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acerb, and gallic acid, all of which may help reduce blood carbohydrate and protect against diabetes ( 59 ). Although entire fruit pulmonary tuberculosis has been shown to decrease diabetes hazard, eating specific fruits, including apples, may be particularly beneficial for lowering blood sugar and reducing the risk of developing diabetes ( 60 ). A study that included data from over 187,000 people found that a higher intake of specific fruits, particularly blueberries, grapes, and apples, was associated with a significantly lower risk of type 2 diabetes ( 60 ). furthermore, a study in 18 women found that eating apples 30 minutes before a rice meal significantly reduced post-meal blood sugar, compared with eating rice entirely ( 61 ) .
The bottom line
Following a healthy dietary blueprint is necessity for optimum lineage boodle control. Whether you have prediabetes, diabetes, or want to lower your gamble of developing these conditions, including the foods listed above as region of a alimentary diet may help reduce your lineage sugar levels. however, keep in mind that your overall dietary inhalation, ampere well as factors like your action level and body weight, are most important when it comes to optimizing blood boodle control and protecting against chronic disease. Read this article in spanish.
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