People dealing with conditions that affect blood sugar need to be careful about the food they consume. Although other factors such as one’s metabolism, activity levels, and other lifestyle factors also impact blood sugar levels, certain foods can spike sugar levels and cause symptoms of inflammation, while others can help regulate sugar levels better. Generally, foods with a lower glycemic index (GI) are recommended to manage sugar levels. Some of these include:
Broccoli
When broccoli is chopped or chewed, a plant chemical called sulforaphane is released. Sulforaphane is a type of isothiocyanate linked to reducing blood sugar. Broccoli extracts have been recorded to have antidiabetic and antioxidant properties, as it helps enhance insulin sensitivity and reduce oxidative stress on the organs. To enhance the availability of these benefits, it is best to consume raw or lightly steamed broccoli.
Pumpkin
Pumpkin is a rich source of fiber and antioxidants, which can help regulate blood sugar levels. It is also used as a traditional diabetic remedy in certain countries. This is because pumpkins are a rich source of carbohydrates called polysaccharides, which can help decrease blood sugar levels, according to certain studies. Pumpkin seeds, too, are a great source of healthy fats and proteins and can help manage sugar levels better.
Salmon
Seafood, especially fatty fish like salmon and sardines, is an excellent source of omega-3 fatty acids, protein, vitamins, minerals, and antioxidants, which can all positively impact blood sugar levels. While antioxidants help reduce oxidative stress, protein content slows digestion to prevent post-meal blood spikes.
Okra
Okra is a rich source of polysaccharides and flavonoid antioxidants, which can help keep blood sugar levels under control. The main polysaccharide in okra is rhamnogalacturonan, which is a powerful antidiabetic. Okra also contains flavonoids like isoquercitrin and quercetin 3-O-gentiobioside, which have been linked to reducing blood sugar.
Flaxseeds
Flaxseeds are a rich source of fiber and healthy fats. These properties can help control blood sugar levels. Consuming them whole can positively impact one’s health and blood sugar levels.
Beans
Beans are a rich source of fiber, magnesium, and protein, which can help slow down digestion and improve blood sugar response after a meal. Not only can beans and lentils help regulate blood sugar levels, but they can also help prevent the onset of diabetes.
Kimchi and sauerkraut
Kimchi and sauerkraut are fermented foods rich in probiotics, minerals, and antioxidants. Eating kimchi has been associated with improved glucose tolerance and insulin sensitivity.
Kale
Kale is a popular superfood, packed with fiber and flavonoid antioxidants such as quercetin and kaempferol. These compounds can help regulate blood sugar levels better and improve insulin sensitivity.
Berries
Berries such as strawberries, raspberries, blueberries, and blackberries are rich sources of antioxidants. They are also loaded with vitamins, minerals, and fiber, which can help regulate blood sugar levels. Berries have also been linked with improving insulin sensitivity and glucose clearance from the blood.
Other foods that can help regulate blood sugar levels include avocados, oats, oat bran, citrus fruits like orange and grapefruit, kefir, eggs, and apples. Speak to a healthcare professional for more information on eating healthy to manage blood sugar levels.