Diabetes occurs when the pancreas cannot produce insulin – the hormone that helps regulate blood sugar levels in the blood. The disease is very prevalent in our country. As per recent reports, more than a tenth of our population suffers from type 1 or 2 diabetes. Besides artificial insulin, medications, and other treatments, eating habits are vital in managing the condition. Below are five healthy foods that can help lower blood sugar.

Fresh vegetables
Most cruciferous and dark greens have a low glycemic index (GI). Anything with a GI value of 55 or less is a good option. Lettuce, cabbage, spinach, collard greens, kale, Brussels sprouts, and broccoli are the best foods that can help lower blood sugar. Among these, kale and spinach have the lowest GI scores (between one and four), making them the perfect choice. Eating salads or stir fry made with these fresh veggies will help manage diabetes.

Fruits
Nutritionists say that some fruits contain more natural sugars than a tablespoon of sugar. Still, there are several healthy foods that can help lower blood sugar to a significant extent. Popular choices include apples, pears, plums, peaches, strawberries, oranges, cherries, cranberries, blueberries, and grapefruit. Most of these have a low GI score of under 55, except melons and pineapples. Fruits also contain a lot of fiber and water that make up the fructose content and help maintain blood sugar levels.

Legumes
Legumes rank among the top foods that can help lower blood sugar. Most of them have low GI scores and are rich in fiber, complex carbohydrates, and proteins necessary for metabolic and digestive functions. Moreover, studies show that legumes help improve glycemic control, mainly among people with type 2 diabetes. The risk of cardiovascular diseases triggered by an imbalance in blood sugar levels is also significantly reduced. Popular options include green peas, lentils, chickpeas, soybeans, and different types of regular beans. Among these, lentils and beans have the lowest GI score and are also rich in magnesium for energy production.

Nuts
Almonds are the go-to choice among foods that can help lower blood sugar as they pack a ton of nutrients, vitamins, and minerals. Even a single ounce of almonds contains enough proteins, fiber, magnesium, and potassium necessary to supplement the requirements of a full-grown adult. Besides, it helps manage both blood sugar and blood pressure levels. Nuts, in general, are also rich in antioxidants and essential phytochemicals called flavonoids that help regulate glucose metabolism. Chia seeds are another great addition; they help maintain a metabolic balance necessary for blood sugar levels, are rich in fiber and protein, and supplement magnesium, iron, and calcium nutrition requirements.

Poultry and fish
Eggs are rich in omega-3 fats, protein, vitamins B12 and D, and loads of other nutrients. Moreover, they are one of the easier foods to digest and process on a metabolic level. The nutrition reaches the cells quickly and, as a result, helps lower and maintain blood sugar levels. However, it is advisable to buy non-GMO, pastured, or organic eggs to make the most of the natural nutrition. Similarly, fatty fish are rich in omega-3s, lean proteins, B vitamins, potassium, and magnesium. Popular choices include salmon, tuna, mackerel, sardines, and anchovies.