15 Foods that help control and Reduce Blood Sugar Levels
Have you ever felt vomiting, fatigue, or shortness of breath after eating? Or feel dizzy, hungry, or even shaking? This may be because your blood sugar is either high or low, depending on what you feel in your body.
When your blood sugar is high, you may feel thirst arousal, urinary incontinence, Fatigue, Vomiting and diarrhea, Breathlessness, Constipation, Drenched to the bone, or rapid heartbeat.
On the other hand, when your blood sugar is low, you may feel Instability or imbalance, Anxiety, Sweating, Hunger, Nausea, Lightheadedness or dizziness, or even difficulty expressing oneself.
But why does this happen?
Our bodies use the sugar in the food we consume to fuel our bodies whenever we eat. Glucose is formed from sugar. Our body then uses glucose as a source of energy.
Keeping your blood sugar levels in check is the job of your pancreas, liver, and small intestine. The endocrine system governs a wide range of physiological functions. This impacts almost all of the body's cells and organs.
Secondary endocrine tasks are performed by organs like the kidney and heart, which aid the endocrine system. Diabetes is a prevalent endocrine disorder. This happens when the body is unable to digest glucose effectively.
The absence of insulin in the body, or the body's inability to utilize insulin efficiently, is the primary cause of the body's inability to digest glucose. Glucose cannot enter cells if insulin levels are too low since insulin makes the cells ready to accept glucose.
When this happens, it can lead to major health problems and can affect a person's lifestyle. Unstable glucose levels may signify various things, ranging from a lack of fuel for cells to an excess of glucose in the circulation.
So what can you do to control and reduce the blood sugar levels? There are foods that can help you achieve this balance. Check out the list below!
Brocolli and Brocolli Sprouts
When diced or eaten, broccoli contains sulforaphane, an isothiocyanate with blood sugar-lowering effects.
According to research in animals, humans, and test tubes, sulforaphane-rich broccoli extract has substantial anti-diabetic benefits, enhancing insulin sensitivity and reducing blood sugar and indicators of oxidative stress.
To get the most sulforaphane out of your broccoli and broccoli sprouts, eat them raw or minimally steamed, or use active myrosinase sources like mustard seed powder to prepare your vegetables.
Healthy fats, antioxidants, and vitamins from fish and shellfish may help keep blood sugar levels in check by lowering the risk of cardiovascular disease.
Protein is critical in maintaining healthy blood sugar levels. Increasing feelings of fullness, slowing digestion, and reducing post-meal blood sugar rises are benefits of this supplement. In addition, it may help avoid overeating and increase fat loss, both of which are necessary for maintaining stable blood sugar levels.
Fat-rich seafood like salmon and sardines have been demonstrated to help regulate blood sugar levels.
Pumpkin and Pumpkin Seeds
A pumpkin is a fantastic option for regulating blood sugar because of its vibrant color and plenty of fiber and antioxidants. Even in nations like Mexico and Iran, pumpkin has long been used as a traditional treatment for type 2 diabetes.
Polysaccharides, which are carbohydrates found in pumpkin, have been researched for their ability to control blood sugar levels. In human and animal research, pumpkin extracts and powders have drastically lower blood sugar levels.
Pumpkin seeds are also a great source of fiber, omega-3 fatty acids, and protein, which help keep blood sugar levels in check.
According to recent studies, the consumption of nuts has been proved to be an efficient method of controlling blood sugar levels.
Nuts and seeds were shown to lower blood sugar levels in 25 persons with type 2 diabetes who were on a low-carbohydrate diet, according to the research results.
Okra is both a fruit and a vegetable in many cultures. There are several sugar-lowering polysaccharides and flavonoid antioxidants in this food.
Natural diabetes treatment has been employed because of its powerful blood sugar-lowering capabilities. Okra's primary polysaccharide, Rhamnogalacturonan, is an effective antidiabetic.
Flax seeds are high in fiber and omega-3 fatty acids, making them an excellent source of nutrition. Specifically, flaxseeds have been shown to help lower blood sugar.
Furthermore, a meta-analysis of 25 randomized controlled trials indicated that consuming whole flax seeds improved blood sugar management significantly.
Beans and Lentils
As a source of minerals like magnesium, fiber, and protein, legumes and lentils have been shown to help reduce blood sugar levels. Slow digestion and improved blood sugar response after eating may be aided by their high soluble fiber and resistant starch content.
Adding black beans or chickpeas to rice substantially lowered post-meal blood sugar levels in research involving 12 women.
Kimchi and sauerkraut
Consumption of fermented foods like kimchi and sauerkraut, including probiotics, minerals, and antioxidants, has been linked to better blood sugar control and insulin sensitivity in animal studies.
Research on 21 patients with prediabetes revealed that 33% of those who received fermented kimchi for eight weeks improved glucose tolerance, whereas only 9.5% of those who consumed fresh kimchi did so.
Consuming chia seeds may aid in the management of blood sugar. Consumption of chia seeds has been associated with lowering blood sugar levels and improved insulin sensitivity in studies.
A 2020 analysis of 17 animal research found that chia seeds may increase insulin sensitivity and blood sugar management and lessen the risk of diabetes.
For a good reason, kale is often referred to as a "superfood." It contains fiber and flavonoid radicals that may help lower blood sugar levels.
42 Japanese people participated in the trial, which found that having either 7 or 14 grams of kale-containing items with a high carb meal reduced post-meal blood sugar levels much more than the use of a placebo did.
Berry consumption has been related to better blood sugar management in several studies. It's no secret that berries are packed with fiber, antioxidants, vitamins, and minerals, making them a good option for anyone with blood sugar difficulties.
Compared to a control group, persons with pre-diabetes who ate 2 cups (250 grams) of red raspberries and a high-carbohydrate dinner had a substantial reduction in post-meal insulin and blood sugar.
There's a lot of evidence that raspberries may improve blood sugar control by raising insulin sensitivity and increasing glucose elimination from the circulation.
Avocados might help regulate blood sugar levels and be tasty and creamy. Incorporating them into a diet has been demonstrated to lower blood sugar levels and enhance overall health.
A metabolic syndrome is a group of disorders that includes high blood pressure and high blood sugar and raises the risk of chronic illness. Many studies have revealed that avocados may help lower blood sugar levels and prevent metabolic syndrome.
Your blood sugar levels may be improved by eating oatmeal because of its high quantity of soluble fiber, which has been demonstrated to reduce blood sugar levels.
Many citrus fruits are delicious, but a new study suggests that they may lower blood sugar levels. Citrus fruits, including watermelon and pineapple, are low glycemic, meaning they have less of an impact on blood sugar levels.
A polyphenol called naringenin, which has potent anti-diabetic effects, is found in citrus fruits, including oranges and grapefruit.
The concentrated protein, good fats, vitamins, minerals, and antioxidants in eggs make them a nutrient-dense meal. Egg eating has been related to improved blood sugar management in several studies.
One big egg a day reduced fasting blood sugar by 4.4 percent and improved insulin sensitivity in 42 overweight or obese people with prediabetes or diabetes.
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