10 Best Foods for Healthy Blood Sugar

10 Best Foods for Healthy Blood Sugar

In this FOREVER LIVING RICH blog article, we are going to share about the 10 Best Foods for Healthy Blood Sugar

For people with prediabetes, diabetes, or other conditions that affect blood sugar, diet is a major part of maintaining healthy blood sugar levels.

Although factors like body weight, activity, stress, and genetics also play a role in maintaining Healthy Blood Sugar, healthy diet is also critical for blood sugar control.

While some foods, including items high in added sugar and refined carbs, can contribute to blood sugar fluctuations, others can optimize blood sugar control while promoting overall health.

Here are the 10 Best Foods for Healthy Blood Sugar:

10. Kale.

Kale is often described as a “superfood” and for good reason. It’s packed with 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 grams of kale-containing foods with a high carb meal significantly decreased post-meal blood sugar levels, compared with a placebo.

Research has shown that the flavonoid antioxidants found in kale, including quercetin and kaempferol, have potent blood-sugar-lowering and insulin-sensitizing effects, thus, helping to maintain a Healthy Blood Sugar.

9. Chia seeds.

Eating chia seeds may help benefit blood sugar control. Studies have linked chia seed consumption to reductions in blood sugar levels and improvements in insulin sensitivity.

A 2020 review of 17 animal studies concluded that chia seeds may help improve insulin sensitivity and blood sugar control, as well as potentially reduce disease risk, including the risk of diabetes.

Also, a study in 15 healthy adults showed that participants who received 25 grams of ground chia seeds alongside 50 grams of a sugar solution had a 39% reduction in blood sugar levels, compared with those who consumed the sugar solution alone.

8. Kimchi and sauerkraut.

Fermented foods like kimchi and sauerkraut are packed with health-promoting compounds, including probiotics, minerals, and antioxidants, and eating them has been associated with improved blood sugar and insulin sensitivity.

A study in 21 people with prediabetes found that eating fermented kimchi for 8 weeks improved glucose tolerance in 33% of the participants, while only 9.5% of participants who consumed fresh kimchi showed improved glucose tolerance.

Another study in 41 people with diabetes demonstrated that following a traditional Korean diet rich in fermented foods like kimchi for 12 weeks led to greater reductions in HbA1c than a control diet.

7. Beans and lentils.

Beans and lentils are rich in nutrients, such as magnesium, fiber, and protein, that can help lower blood sugar. They’re particularly high in soluble fiber and resistant starch, which help slow digestion and may improve blood sugar response after meals.

For example, a study in 12 women demonstrated that adding black beans or chickpeas to a rice meal significantly reduced post-meal blood sugar levels, compared with eating rice alone.

Many other studies have shown that eating beans and lentils can not only benefit blood sugar regulation but also possibly help protect against the development of diabetes, helping to maintain a Healthy Blood Sugar.

6. Flax seeds.

Flax seeds are rich in fiber and healthy fats and well known for their health benefits. Specifically, flax seeds may help reduce blood sugar levels.

In an 8-week study in 57 people with type 2 diabetes, those who consumed 200 grams of 2.5% fat yogurt containing 30 grams of flax seeds per day experienced significant reductions in HbA1c, compared with those who consumed plain yogurt.

What’s more, a review of 25 controlled studies found that eating whole flax seeds led to significant improvements in blood sugar control.

5. Okra.

Okra is a fruit that’s commonly utilized like a vegetable. It’s a rich source of blood-sugar-lowering compounds like polysaccharides and flavonoid antioxidants.

In Turkey, okra seeds have long been used as a natural remedy to treat 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.

Although animal studies suggest that okra has powerful antidiabetic properties, human research studies are needed.

4. Nuts and nut butter.

Research has shown that eating nuts may be an effective way to help regulate blood sugar levels.

A study in 25 people with type 2 diabetes demonstrated that consuming both peanuts and almonds throughout the day as part of a low carb diet reduced both fasting and post-meal blood sugar levels.

Also, a review found diets emphasizing tree nuts at an average daily intake of 56 grams significantly reduced fasting blood sugar and hemoglobin A1c (HbA1c), a marker of long-term blood sugar control, compared with a control diet, in people with type 2 diabetes.

3. Pumpkin and pumpkin seeds.

Brightly coloured and packed with fiber and antioxidants, pumpkin is a great choice for blood sugar regulation. In fact, pumpkin is used as a traditional diabetic remedy in many countries like 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 human and animal studies.

However, more research is needed to determine how whole pumpkin, such as when it’s eaten roasted or steamed, may benefit blood sugar.

Pumpkin seeds are packed with healthy fats and proteins, making them an excellent choice for blood sugar control as well.

A 2018 study in 40 people found that consuming 65 grams of pumpkin seeds reduced post-meal blood sugar by up to 35%, compared with a control group. Thus, pumpkin seeds help to maintain a Healthy Blood Sugar.

2. Seafood.

Seafood, including fish and shellfish, offers a valuable source of protein, healthy fats, vitamins, minerals, and antioxidants that may help regulate blood sugar levels.

Protein is essential for blood sugar control. It helps slow digestion and prevents post-meal blood sugar spikes, as well as increases feelings of fullness. Plus, it may help prevent overeating and promote excess body fat loss, two effects that are essential for healthy blood sugar levels.

A high intake of fatty fish like salmon and sardines has been shown to help improve blood sugar regulation.

For example, a study in 68 adults with overweight or obesity who consumed 750 grams of fatty fish per week had significant improvements in post-meal blood sugar levels, compared with those who consumed lean fish.

1. Broccoli and broccoli sprouts.

Sulforaphane is a type of isothiocyanate that has blood-sugar-reducing properties.

This plant chemical is produced when broccoli is chopped or chewed due to a reaction between a glucosinolate compound called glucoraphanin and the enzyme myrosinase, both of which are concentrated in broccoli.

Test-tube, animal, and human studies have shown that sulforaphane-rich broccoli extract has powerful antidiabetic effects, helping enhance insulin sensitivity and reduce blood sugar and markers of oxidative stress.

Broccoli sprouts are concentrated sources of glucosinolates like glucoraphanin, and they’ve been shown to help promote insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract. Therefore, Broccoli sprouts help to maintain a Healthy Blood Sugar.

Additionally, eating cruciferous vegetables has been linked to a lower risk of type 2 diabetes.

Keep in mind that the best way to enhance the availability of sulforaphane is to enjoy broccoli and broccoli sprouts law or lightly steamed, or to add active sources of myrosinase like mustard seed powder to cooked broccoli.

That’s it for this article, we tend to hope you learned a few tips through this ZOE Health & Wellness blog post.

May GOD Bless you with Good Health, Prosperity, Wealth and Great Success All the Days of Your Life !

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#10 Best Foods for Healthy Blood Sugar