11 Natural Blood Sugar Control Diet
The diet is a major part of maintaining stable blood sugar levels in people with prediabetes, diabetes and other diseases that affect blood sugar.
Although factors such as body weight, exercise, stress and genetics also play a part in controlling blood sugar, blood sugar regulation is essential to a balanced diet.
Although foods, including high-sugar and refined carbohydrates, may lead to fluctuations in blood sugar, others are able to boost blood sugar control although encouraging overall health.
Let us explore the list.
1. Pumpkin & Its Seeds
Pumpkins and their seeds are a popular treatment for diabetes in countries such as Iran and Mexico. Pumpkin and its seeds are good for blood sugar control since they are full of antioxidants and fibre. Pumpkin powders and extracts can reduce blood sugar levels in both animals and people effectively according to a study published in the journal Molecules.
Seafood is filled with protein, nutrients, healthy fats, and vitamins and minerals, much like shellfish and fish. The high level of antioxidants of seafood, especially fatty fish such as sardines and salmon, can be essential for blood sugar controls. Meal products not only delay the digestion of your food, but they also reduce sugar spikes after a meal and they also help avoid over-eating.
Broccoli contains a composition of a plant known as sulforaphane formed by chewing or chopping. The compound has blood sugar lowering properties. Research in Nutrients has shown that sulforaphane-rich broccoli has important anti-diabetic effects. This decreases blood sugar, oxidative stress and increases the response to insulin.
4. Lentils & Beans
Lentils and beans provide nutrients that not only keep you balanced but also reduce your blood sugar levels actively. We consist of high resistance starch and soluble fibre that delays digestion and prevents fluctuations in the blood sugar level. Adding chickpeas or black beans to your rice helps you handle blood sugar better than all rice.
Good fats, proteins, vitamins and minerals and antioxidants are found in eggs. Eggs were also related to regulated blood sugar levels in the study. Research in Food & Function has shown that a good decrease in blood sugar and insulin sensitivity in relation to egg replacement has been demonstrated with one egg per day.
Both oats and bran are excellent sources of soluble fiber that can play a major role in significantly lowering blood sugar levels. In a study in the journal Nutrients, it has been found that the blood sugar levels in people with type 2 diabetes have been regularly regulated with oats. Until eating white bread, have 27 grams of oats bran with water often associated with lower blood sugar spikes.
7. Chia Seeds
Standard chia seed intake was also related to regulated blood sugar levels. These also increasing the response of insulin. Research published in the European Journal of Clinical Nutrition indicates that chia seeds can decrease the risk of type 2 diabetes when blood sugar levels are controlled and insulin sensitivities increased.
Okra or bhindi is abundant in compounds such as flavonoids and polysaccharides that reduce blood sugar. Okra seeds are used as diabetes care in countries such as Turkey. Okra is burdened with compounds which have a significant anti-diabetic effect and can reduce blood sugar levels successfully.
9. Nut Butters & Nuts
It may play an important role to lower blood sugar levels by having nuts such as almonds and peanuts and nut butter. In a study published in Molecules, it was found that in people who have type 2 diabetes, the daily intake of nut butter or Almonds and peanuts decreased their level of blood sugar.
10. Most fruits
Most fruits have low GI scores of 55 or less, except for pineapples and melons.
That is because most fruits contain plenty of water and fibre to offset the so-called fructose in their natural sugar.
Nevertheless, their GI scores increase as the fruits mature. Juicing also has very high GI scores, since it extracts the fibrous skin and the seeds.
A major study in 2013 showed that the risk of developing type 2 diabetes is significantly lower among people who consumed whole fruits, especially blueberries, grapes and apples.
The researchers also stated that the risk of contracting this condition was increased by consuming fruit juice.
Garlic is a common ingredient and a large array of other conditions in conventional medicines for diabetes.
Garlic compounds can help lower blood sugar through enhanced insulin sensitivity and secretion.
In a study in 2013, sixty people suffering from type 2 diabetes and obesity took either metformin alone or metformin and garlic for 12 weeks twice daily after meals. The blood sugar levels of the people who were taking metformin and garlic decreased more dramatically.
It is common for people to take raw garlic, add it to salads or use for cooked meals.
Disclaimer: These foods should not in anyway looked upon as medicine replacement.
11 Natural Blood Sugar Control Diet