Fruits that reduce blood sugar level, you might want to know them. This is because not only do fruits contain vitamins and minerals, but also because they contain lesser amount of sugars and sodium. Moreover, many of the fruits can be indulged without any restrictions. Irrespective of this, for persons with high sugar levels, it is better to avoid the sweet ones which are high on carbohydrates content
The Best Foods to Lower (or Regulate) Your Blood Sugar
Diet has a significant role in preserving appropriate blood sugar levels in patients with prediabetes, diabetes, or other disorders that affect blood sugar.
Maintaining a healthy diet is essential for blood sugar regulation, despite the fact that other factors such as body weight, activity, stress, and heredity can affect blood sugar levels.
Some foods, such as those that are high in added sugar and refined carbohydrates, might cause blood sugar oscillations, but other foods can improve blood sugar control while enhancing general health.
Here are 17 foods that could assist in controlling your blood sugar.
1. Broccoli and broccoli sprouts
An isothiocyanate with the ability to lower blood sugar is sulforaphane.
When broccoli is diced or chewed, glucoraphanin, a glucosinolate molecule, and myrosinase, an enzyme that is abundant in broccoli, react to form this plant chemical.
Studies in test tubes, animals, and people have revealed that sulforaphane-rich broccoli extract has potent anti-diabetic properties that help improve insulin sensitivity and lower blood sugar and oxidative stress markers.
When taken as a supplement as a powder or extract, broccoli sprouts have been demonstrated to help enhance insulin sensitivity and lower blood sugar levels in persons with type 2 diabetes because they contain concentrated sources of glucosinolates such glucoraphanin.
Furthermore, cruciferous vegetable consumption has been associated to a decreased incidence of type 2 diabetes.
Remember that eating raw or gently steamed broccoli and broccoli sprouts, as well as adding active sources of myrosinase, such as mustard seed powder, to cooked broccoli, are the greatest ways to increase the availability of sulforaphane.
A valuable source of protein, good fats, vitamins, minerals, and antioxidants, seafood, including fish and shellfish, may help control blood sugar levels.
For the regulation of blood sugar, protein is necessary. It aids with sluggish digestion, avoids blood sugar surges after meals, and heightens feelings of satiety. Additionally, it could aid in the reduction of extra body fat and overeating, two factors that are crucial for maintaining stable blood sugar levels.
It has been demonstrated that eating a lot of fatty fish, such as salmon and sardines, can aid with blood sugar management.
For instance, a study of 68 overweight or obese people found that those who ate 26 ounces (750 grams) of fatty fish per week experienced significant reductions in post-meal blood sugar levels compared to those who ate lean fish.
3. Pumpkin and pumpkin seeds
The vibrantly colored, fiber- and antioxidant-rich pumpkin is a fantastic option for controlling blood sugar levels. In fact, numerous nations like Mexico and Iran employ pumpkin as a traditional diabetes treatment.
Pumpkin has a lot of polysaccharides, which are carbohydrates with the capacity to control blood sugar levels. Both human and animal research have demonstrated a considerable reduction in blood sugar levels following treatments with pumpkin extracts and powders.
The potential health benefits of whole pumpkin, such as those associated with eating it roasted or steamed, will require further study.
Pumpkin seeds are a great option for maintaining healthy blood sugar levels because they are full of protein and good fats.
In contrast to a control group, a 2018 study involving 40 individuals revealed that eating 2 ounces (65 grams) of pumpkin seeds decreased post-meal blood sugar by as much as 35%.
4. Nuts and nut butter
Nut consumption has been linked to potential benefits for controlling blood sugar levels, according to research.
A low-carb diet including both peanuts and almonds throughout the day decreased both fasting and post-meal blood sugar levels in 25 patients with type 2 diabetes, according to a research.
Additionally, a review indicated that, when compared to a control diet, type 2 diabetics’ fasting blood sugar levels and hemoglobin A1c (HbA1c), a marker of long-term blood sugar control, were significantly lower on diets that prioritized tree nuts at an average daily intake of 2 ounces (56 grams).
A fruit that is frequently used as a vegetable is okra. It is a plentiful source of substances that reduce blood sugar levels, such as polysaccharides and flavonoid antioxidants.
Due to their powerful blood sugar-lowering abilities, okra seeds have been used as a natural cure for diabetes for a very long time in Turkey.
The primary polysaccharide in okra, rhamnogalacturonan, has been discovered to possess potent anti-diabetic properties. Additionally, the flavonoids isoquercitrin and quercetin 3-O-gentiobioside found in okra assist in lowering blood sugar by blocking specific enzymes.
Okra may have potent anti-diabetic capabilities, according to animal studies, but further human trials are required.
6. Flax seeds
Flax seeds are widely known for their health advantages and are high in fiber and good fats. In particular, flax seeds might lower blood sugar levels.
When 57 patients with type 2 diabetes participated in an 8-week research, those who ate 7 ounces (200 grams) of 2.5% fat yogurt with 1 ounce (30 grams) of flax seeds daily saw substantial drops in their HbA1c levels compared to those who ate plain yogurt.
Furthermore, consumption of whole flax seeds significantly enhanced blood sugar regulation, according to a study of 25 research that were carefully controlled.
7. Beans and lentils
Protein, fiber, and minerals like magnesium that are abundant in beans and lentils can help reduce blood sugar levels. They are especially rich in soluble fiber and resistant starch, which aid in slowing digestion and may enhance the response of blood sugar to meals.
For instance, a research involving 12 women found that including black beans or chickpeas in a rice meal significantly lowered blood sugar levels thereafter in comparison to eating rice alone.
Numerous other studies have demonstrated that eating beans and lentils can help regulate blood sugar and may also help prevent the onset of diabetes.
8. Kimchi and sauerkraut
Consuming fermented foods like kimchi and sauerkraut has been linked to increased blood sugar and insulin sensitivity because they are rich in health-promoting nutrients like probiotics, minerals, and antioxidants.
In a study of 21 adults with prediabetes, 33% of participants who received fermented kimchi for 8 weeks demonstrated increased glucose tolerance, compared to only 9.5% of those who consumed fresh kimchi.
Another study of 41 diabetics found that for 12 weeks, eating a typical Korean diet heavy in fermented foods like kimchi reduced HbA1c levels more than a control diet.
9. Chia seeds
Consuming chia seeds could improve blood sugar management. Consuming chia seeds has been associated in studies to lower blood sugar levels and increased insulin sensitivity.
Chia seeds may enhance insulin sensitivity and blood sugar regulation as well as possibly lower illness risk, including the risk of diabetes, according to a 2020 analysis of 17 animal research.
Additionally, a study of 15 healthy people found that consuming 1 ounce (25 grams) of crushed chia seeds coupled with 2 ounces (50 grams) of a sugar solution resulted in a 39% reduction in blood sugar levels when compared to consuming the sugar solution alone.
There is a good reason why kale is sometimes referred to as a “superfood.” It’s loaded with antioxidant flavonoid chemicals and fiber, both of which may help lower blood sugar levels.
In comparison to a placebo, ingesting either 7 or 14 grams of kale-containing items with a high-carb dinner significantly reduced post-meal blood sugar levels, according to a research with 42 Japanese individuals.
Quercetin and kaempferol, two flavonoid antioxidants present in kale, have been demonstrated in studies to have significant blood sugar-lowering and insulin-sensitizing effects.
Best foods that help lower and control blood sugar
As a result of inadequate insulin production or improper insulin utilization by diabetics, blood glucose levels rise. One strategy to manage the disease is by selecting low glycemic index (GI) foods.
The greatest foods and drinks for diabetics are those that the body absorbs slowly because they prevent blood sugar spikes and troughs.
The GI gauges how certain foods affect blood sugar levels. Foods with low or medium GI scores are best for people who want to manage their blood sugar levels.
To make a meal balanced, people can also match meals with low and high GI values. According to research, eating in a low GI manner can help a person’s blood sugar response over time.
However, there is no proof that consuming a specific item will lower a person’s blood sugar levels in a situation involving diabetes.
The foods listed below are some of the best for persons trying to keep their blood sugar levels in check.
Stone-ground whole wheat or pumpernickel bread
Numerous bread varieties have high GI ratings and might raise blood sugar levels. Therefore, many are better avoided by those who have diabetes.
A lower incidence of type 2 diabetes has, however, been linked to the use of whole grain diets. Some breads are regarded as a healthy whole grain food source.
Pumpernickel bread and whole wheat bread made solely from stone-ground grains both have low GI ratings of 55 or less. Because the ingredients are processed less than in conventional whole wheat bread, they have lower GI ratings. The fibrous outer shells of grains and cereals are removed during processing. Fiber slows down digestion and supports blood sugar stabilization.
researchers working on a trial for 2020
According to Trusted Source, type 2 diabetics’ blood sugar levels improved when they consumed less-processed wheat.
The particle size of the whole grains in bread had an effect on blood sugar levels, according to a different 2020 study including patients with type 2 diabetes. This shows how much information they can process.
The impact of millets, which have a low GI score, was examined in a 2021 review. The researchers discovered that regular consumption of millets, especially sorghum, decreased average blood sugar levels while fasting by up to 12% and after meals by up to 15%.
Breads to eat
- whole wheat, especially stone-ground whole wheat bread
- bread made with ancient grains, such as emmer and einkorn
- bread made from less-processed grains
Breads to avoid
- white bread
- other breads made from refined or highly milled grains
- breads with added sugar
- fruit breads and raisin toast
Most fruits, with the exception of melons and pineapples, have low GI ratings of 55 or lower. This is due to the fact that most fresh fruits have a lot of water and fiber to counteract the fructose, a sugar that is present naturally in them.
Fruits’ GI scores rise as they ripen, though. Because the fibrous skins and seeds are removed during juicing, fruit liquids also have extremely high GI scores. Fruit that is fresh is therefore preferred.
According to a 2020Trusted Source study that tracked a little over 500,000 people for seven years in China, those who regularly ate fresh fruit had lower incidences of type 2 diabetes.
Additionally, a sizable 2013 studyTrusted Source discovered that persons with type 2 diabetes were much less likely to consume whole fruits, particularly blueberries, grapes, and apples. Fruit juice consumption raised the likelihood of acquiring the disease, the researchers also observe.
Fruits to eat
Fruits to enjoy in moderation
- dried fruit
- fruit juice
- overripe bananas
Sweet potatoes and yams
Sweet potatoes and yams, which are low in GI and abundant in nutrients, are superior to regular potatoes, which have a high GI score.
According to some studies, the sweet potato’s flesh has more fiber than its skin, suggesting that the entire vegetable may be advantageous for those with diabetes.
The researchers also mention that eating sweet potatoes may reduce several diabetes-related indicators. This is in addition to reporting the results of an animal study.
Sweet potatoes are clearly a nutritious food with a low GI score, despite the fact that there is yet insufficient proof to support the claim that they can help stabilize or lower blood sugar levels in people.
Sweet potatoes or yams can be used in place of potatoes in a variety of meals, including fries and casseroles.
Potatoes to eat
- sweet potatoes
Potatoes to avoid
- white potatoes
- French fries
- mashed potatoes
8 Best Fruits for a Diabetes-Friendly Diet
Unwanted fruit? No, not if you choose wisely. These favorites are suitable for your diabetes diet plan because they are low in carbs and have a low glycemic index.
Look no farther than your refrigerator’s produce drawer or the fruit bowl on your kitchen table for a diabetic-friendly treat that can help keep your blood sugar levels in a healthy range.
Unbelievably, the idea that fruit is dangerous when you need to check your A1C is a common diabetes myth that has been repeatedly disproven. Indeed, according to the American Diabetes Association (ADA), a variety of fruits are packed with fiber, a potent nutrient that can help regulate blood sugar levels and lower your risk of developing type 2 diabetes, which is also good for you. This information is supported by the Harvard T.H. Chan School of Public Health.
Fiber, which is present in whole grains and some of the best veggies for diabetes, can also improve your health by encouraging feelings of fullness and reducing cravings and overeating, according to study. Maintaining a healthy weight can improve your insulin sensitivity and assist in managing your diabetes.
What then is the best way to choose fruits for diabetes? Whole fruits, such as berries, citrus, apricots, and yes, even apples, can be beneficial for your A1C and overall health, combating inflammation, regulating your blood pressure, and more. However, other kinds of fruit, such as juice, might be bad for diabetes.
However, you must be wise about counting carbohydrates and keeping track of what you eat, just like with any other meal in your diabetes diet.
Portion size is important.
Avoid syrups and other processed fruits with added sugar and consume fruit in its whole, unprocessed form to prevent a blood sugar increase. Keep to the freezer aisle and the vegetable department in your grocery shop. Most whole fruits are a smart choice because they often rank low on the glycemic index (GI) or glycemic load, measures of how meals affect your blood sugar levels, when it comes to making dietary decisions.
These actions will assist you in managing your diabetes and lowering your risk of developing certain complications, such as neuropathy (nerve damage), kidney disease, vision problems like glaucoma, cataracts, or diabetic retinopathy, as well as potentially fatal conditions like heart disease and stroke.
The next time you have a sweet tooth, think about reaching for one of the naturally sweet and juicy delicacies listed below, compliments of Mother Nature. You can blend it into a diabetes-friendly smoothie or keep it straightforward and stuff it in your bag to munch on while you’re on the move.
Diabetes Diet Tips for The Carb Avoider
Berries for a Refreshing Treat and Disease-Fighting Antioxidants
You are welcome to indulge, whether you enjoy blueberries, strawberries, or any other kind of berry. Berries are a diabetes superfood, according to the ADA, because they are loaded with fiber and antioxidants. According to the U.S. Department of Agriculture, a cup of fresh blueberries includes 84 calories and 21 grams (g) of carbs (USDA). Try berries in a parfait, alternating layers of fruit with plain nonfat yogurt, if you can resist the impulse to just pop them into your mouth. It makes a terrific dessert or breakfast for people with diabetes.
Tart Cherries Help Fight Inflammation
According to the USDA, cherries have 52 calories and 12.5 g of carbohydrates per cup, and they may be particularly effective at reducing inflammation. According to a review published in March 2018 in Nutrients, tart cherries are also rich in antioxidants, which may help prevent heart disease, cancer, and other disorders. You can buy these fruits fresh, canned, frozen, or dried. But be sure to read the labels because many canned and dried fruits have extra sugar, which can cause your blood sugar to jump.
Sweet, Juicy Peaches for Metabolism-Boosting Potassium
Peaches are a delicious summer delicacy that can also be incorporated into a diabetes-friendly diet. They are fragrant and juicy. The USDA estimates that a medium peach has 59 calories and 14 grams of carbs. In addition, it contains 285 mg of potassium and 10 milligrams (mg), or 11% of your recommended daily intake (DV), of vitamin C. (6 percent of the DV). Both on its own and when added to iced tea for a fruity touch, the fruit is delectable. Make a quick smoothie when you need a simple diabetes-friendly snack by blending peach slices with low-fat buttermilk, ice, and a dash of cinnamon or ginger.
Apricots for a Scrumptious, Fiber-Rich Bite
The classic summertime fruit, apricots are a delicious complement to any diabetes diet plan. According to the USDA, an apricot only has 17 calories and 4 g of carbs. Four fresh apricots contain 134 micrograms (mcg), or 15% of your daily value (DV), of vitamin A. These tasty gems are a fantastic source of fiber as well. (Three grams of fiber, or 10% of the DV, are present in four apricots. Attempt adding some chopped fresh apricots to your cereal, whether it’s hot or cold, or include some in a salad.