Controlling blood sugar -
Although factors such as body weight, activity, stress, and genetics also play a role in regulating blood sugar, following a healthy diet is critical for blood sugar management 1 , 2. While some foods, including those high in added sugar and refined carbs, can contribute to blood sugar fluctuations, others can optimize blood sugar regulation while promoting overall health 3 , 4.
Sulforaphane is a type of isothiocyanate that has blood sugar-reducing properties. This plant chemical is produced through an enzyme reaction when broccoli is chopped or chewed 5. Test-tube, animal, and a few human studies have shown that sulforaphane-rich broccoli extract has potent antidiabetic effects, helping enhance insulin sensitivity and reduce blood sugar and oxidative stress markers 6 , 7.
Broccoli sprouts are concentrated sources of glucosinolates such as glucoraphanin. Research suggests that these compounds help promote insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract 8 , 9.
Additionally, eating cruciferous vegetables may reduce the risk of type 2 diabetes, but more research is needed 10 , The best way to enhance the availability of sulforaphane is to enjoy broccoli and sprouts raw or lightly steamed or add active sources of myrosinase, such as mustard seed powder, to cooked broccoli Seafood, including fish and shellfish , is a valuable source of protein, healthy fats, vitamins, minerals, and antioxidants that may help regulate blood sugar levels.
Protein is essential for blood sugar management. It helps slow digestion, prevents postmeal blood sugar spikes, and increases feelings of fullness. Plus, it may help prevent overeating and promote excess body fat loss, two essential effects for healthy blood sugar levels A high intake of fatty fish such as salmon and sardines has been shown to help improve blood sugar regulation.
For example, in a small study with 68 participants, adults with overweight or obesity who consumed 26 ounces oz , or grams g , of fatty fish per week had significant improvements in postmeal blood sugar levels compared with those who consumed lean fish Brightly colored and packed with fiber and antioxidants, pumpkin is a great choice for blood sugar regulation.
Pumpkin is a traditional diabetes remedy in many countries, including Mexico and Iran Pumpkin is high in carbs called polysaccharides, which have been studied for their blood sugar-regulating potential.
Treatments with pumpkin extracts and powders have been shown to significantly decrease blood sugar levels in both limited human studies and animal studies 16 , Pumpkin seeds are packed with healthy fats and protein, which make them an excellent choice for blood sugar management 18 , Research has shown that eating nuts may be an effective way to help regulate blood sugar levels.
In a small study of 25 people with type 2 diabetes, consuming both peanuts and almonds throughout the day as part of a low carb diet reduced fasting and postmeal blood sugar levels Also, a review found that consuming various types of tree nuts led to reduced fasting blood sugar levels in people with type 2 diabetes.
However, the authors noted that the results were not clinically significant and that more research is necessary Okra seeds may be beneficial as a natural remedy for diabetes due to their potent blood sugar-lowering properties Rhamnogalacturonan, the main polysaccharide in okra, has been identified as a powerful antidiabetic compound.
Plus, okra contains the flavonoids isoquercitrin and quercetin 3-O-gentiobioside, which help reduce blood sugar by inhibiting certain enzymes 25 , 26 , Although animal studies suggest that okra has potent antidiabetic properties, human research studies are needed.
Flaxseed is rich in fiber and healthy fats and may help reduce blood sugar levels. In an 8-week study of 57 people with type 2 diabetes, those who consumed 7 oz g of 2. Moreover, a review of 25 controlled studies found that eating whole flaxseed led to significant improvements in blood sugar regulation Beans and lentils are rich in magnesium, fiber, and protein.
These nutrients may be able to help lower blood sugar. For example, a study of 12 women demonstrated that adding black beans or chickpeas to a rice meal significantly reduced postmeal blood sugar levels compared with eating rice alone Many other studies have shown that eating beans and lentils can benefit blood sugar regulation and possibly help protect against the development of diabetes 31 , Fermented foods such as kimchi and sauerkraut contain health-promoting compounds, including probiotics, minerals, and antioxidants.
Research associates these compounds with improved blood sugar and insulin sensitivity 33 , A review concluded that probiotic foods had a notable effect on blood sugar regulation in people with type 2 diabetes.
Researchers noted that these foods had the greatest impact on people whose diabetes was not well managed and those who were not on insulin therapy However, most studies into the effect of fermented foods on blood sugar regulation involve rodent or cellular investigations.
As a result, further controlled human studies are necessary Eating chia seeds may benefit blood sugar regulation.
Some studies link chia seed consumption to reductions in blood sugar levels and improvements in insulin sensitivity. A review of 17 animal studies concluded that chia seeds might help improve insulin sensitivity and blood sugar regulation and potentially reduce disease risk, including the risk of diabetes It contains multiple compounds that may help decrease blood sugar levels, including fiber and flavonoid antioxidants.
A study that included 42 Japanese adults demonstrated that consuming either 7 or 14 g of kale-containing foods with a high carb meal significantly decreased postmeal blood sugar levels compared with placebo Research has shown that the flavonoid antioxidants found in kale , including quercetin and kaempferol, have potent blood sugar-lowering and insulin-sensitizing effects Insulin levels in the blood stream are carefully calibrated to keep the blood glucose just right.
High insulin levels drive sugar out of the bloodstream into muscle, fat and liver cells where it is stored for future use. Low insulin levels allow sugar and other fuels to be released back into the blood stream. Overnight and between meals, insulin levels in the blood stream are low and relatively constant.
These low levels of insulin allow the body to tap into its stored energy sources namely glycogen and fat and also to release sugar and other fuels from the liver. This overnight and between-meal insulin is referred to as background or basal insulin.
When eating, the amount of insulin released from the pancreas rapidly spikes. This burst of insulin that accompanies eating is called bolus insulin. The high levels of insulin help the sugar get out of the blood stream and be stored for future use. To keep the blood glucose in a narrow range throughout the day, there is a low steady secretion of insulin overnight, fasting and between meals with spikes of insulin at mealtimes.
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J Diabetes Metab Disord. eCollection Jun. Use limited data to select advertising. Create profiles for personalised advertising.
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