17 FOODS THAT REDUCE BLOOD SUGER LEVELS (CONTROL DIABETES)
Almost seventy percent of people who
suffer a heart attack have type 2 diabetes or pre-diabetes that’s because
high blood sugar damages the arteries, and makes them targets for hardening
or atherosclerosis.
This can cause high blood pressure,
which, if not treated, can lead to trouble, including blood vessel damage,
heart attack, and kidney failure.
In today’s article, we look at the
top 17 foods that reduce blood sugar levels, and help your body use
insulin.
1. Okra
Okra is naturally rich in
blood-sugar-lowering compounds like polysaccharides and flavonoid
antioxidants.
Rhamnogalacturonan is a natural
compound found in okra that has powerful anti-diabetic properties.
On top of that, okra also contains the
flavonoids like quercetin, which helps regulate key signaling pathways
involved in glucose metabolism.
Quercetin has been shown to help
reduce blood sugar levels and boost insulin sensitivity.
2. Avocados
Avocados are a wonderful source
of healthy fats and contain other key nutrients that can help keep
your blood sugar and insulin levels steady throughout the day.
The majority of healthy fats
found in avocados are monounsaturated fats.
Several studies have found that this
type of fat can make you feel full longer and help reduce hunger by
controlling the release of appetite hormones.
3. Coffee
According to a study from the
University of California, Los Angeles, participants who drank four
cups of caffeinated coffee daily were found to be 56% less likely to
develop type 2 diabetes.
And if you’re trying to avoid
caffeine, decaf coffee can also help.
A 2006 study of 28,812 women found
that those who drank six cups of decaffeinated coffee a day had a
22% lower risk of developing type 2 diabetes when compared to those
who didn’t drink any coffee.
4. Apple Cider Vinegar
Taking a spoonful of vinegar before
meals and at bedtime has been shown in one study to lower post-meal
glucose by 34%.
In the study, participants were
asked to consume 20 ml of apple cider vinegar with 40 ml of water.
Not only did vinegar slow down
the absorption of carbohydrates into the blood, the study also found that
it helped improve insulin sensitivity.
In addition, many other studies have
shown consuming vinegar before going to bed can help reduce fasting
blood glucose levels in the morning.
5. Nuts and Seeds
All varieties of nuts, except
cashews, are extremely low on the glycemic index and have little to no
impact on your blood sugar levels.
Nuts are also rich in minerals, two
of particular interest when it comes to managing blood sugar levels
are selenium and magnesium.
Selenium is a powerful cancer-fighting
mineral that also helps keep the thyroid gland healthy.
The thyroid gland regulates
your metabolism, and turns fat into energy.
According to a systematic review and
meta-analysis in the European Journal of Clinical Nutrition, magnesium has
been found to reduce fasting blood glucose levels and insulin resistance
in people with type 2 diabetes or who are at risk of developing it.
6. Seaweed
An eight-week study of 60 Japanese people
found that fucoxanthin, a compound naturally present in brown seaweed, may
help improve blood sugar control.
Study participants who consumed 2 mg
of fucoxanthin had improved blood sugar levels, compared to the group
who didn’t receive any.
The study also noted additional improvements
in blood sugar levels in those with a genetic disposition to insulin
resistance.
Another compound in seaweed called alginate
has been found to prevent blood sugar spikes in animals after they
were fed a high-sugar meal.
7. Olive Oil
Olive oil is rich in monounsaturated
fat, a type of fat that researchers believe has many health benefits.
A Spanish study published in
the scientific journal Diabetes Care found that a Mediterranean diet
rich in olive oil helped reduce the risk of type 2 diabetes by almost
50% compared to a low-fat diet.
Other similar studies have shown
that a Mediterranean-style diet rich in olive oil may prevent type 2 diabetes
by improving blood sugar levels, insulin resistance and blood lipid
levels.
In addition, consuming olive oil has
also been shown to improve levels of adiponectin, which is a hormone
your fat tissue produces, to help with insulin sensitivity and inflammation.
Individuals with low levels of
adiponectin have been associated with several conditions, including
obesity, type 2 diabetes and atherosclerosis.
8. Grass-Fed Butter
Butter is low glycemic and
helps keep blood sugar levels stable, while also reducing appetite
and sugar cravings.
Some studies suggest that
consuming butyric acid, which can be found in butter, can help boost
energy use and improve insulin sensitivity.
In addition, eating healthy fats can
help our bodies absorb vital nutrients like calcium and fat-soluble
vitamins A, D, E and K.
9. Green Tea
A 2013 study published in the Diabetes
and Metabolism Journal found that people who drank 6 cups of tea a
day were 33% less likely to gain weight, develop insulin resistance or type 2
diabetes.
Green tea consumption has also been
associated with decreased fasting glucose levels and A1C levels, as well
as reduced fasting insulin levels.
Researchers believe that the
antioxidant activity of polyphenols and polysaccharides within green tea
is responsible for these benefits.
10. Coconut Oil
A 2010 study published in the Indian
Journal of Pharmacology found that a diet supplemented with coconut oil
led to improved glucose tolerance levels, as well as a lowering of total
cholesterol levels.
Researchers attributed this effect
to lauric acid, a medium chain triglyceride found in coconut oil.
Another 2009 study found that mice
fed coconut oil for four weeks experienced lower insulin resistance
and less body fat buildup.
These effects were seen even without
making any other changes in the rodent's diets.
11. Fermented Foods
Kim-chi and sauerkraut are packed
with nutrients like probiotics, minerals, and antioxidants.
Eating them regularly has been associated
with improved blood sugar and insulin sensitivity.
12. Beans
Beans are a significant source of
slow-burning carbohydrates, fiber, and protein, which can help you feel satiated
and stabilize blood sugar levels.
Research studies have shown that
bean, lentil, chickpea and soybean consumption can reduce insulin
resistance and improve blood glucose control in patients with type 2 diabetes.
One thing to remember is that
beans and other legumes contain more lectins and other
digestive-irritants than most other types of foods.
For individuals with sensitive digestive
systems, beans can make digestive problems worse.
13. Dark Leafy Green Vegetables
According to a study published in
the British Medical Journal, adding more green leafy vegetables to your diet
can significantly reduce the risk of developing type 2 diabetes.
Leafy greens are packed with magnesium,
fiber, and phytonutrients, which can help lower blood sugar levels and improve
insulin control.
In addition, the high concentrations
of polyphenols and vitamin C, both of which have antioxidant properties,
are also believed to play a role in regulating blood sugar levels.
14. Cruciferous Vegetables
Test-tube, animal, and human studies
have found that sulforaphane-rich foods like broccoli exert powerful
anti-diabetic effects, helping enhance insulin sensitivity and reduce
blood sugar levels.
Cruciferous vegetables also contain
a natural compound called glucoraphanin, which has been found to help promote
insulin sensitivity and reduce blood sugar levels in people with type 2
diabetes.
15. Garlic and Onion
Allicin, which is responsible for
the pungent smell of onion and garlic, is one of the main active
components that’s been found to have several therapeutic effects in
the body, like promoting insulin sensitivity, reducing blood sugar
levels, regulating lipid metabolism and limiting inflammation.
16. Berries and Cherries
Many studies have linked the
consumption of berries with improved blood sugar control. A 2019 study
found that eating 2 cups of red raspberries with a high-carb meal
significantly reduced post-meal insulin and blood sugar levels in
adults with pre-diabetes, compared with a control group.
Other studies have shown that a
compound called anthocyanin, which is commonly found in berries, can benefit
blood sugar management by enhancing insulin sensitivity and improving
glucose clearance from the blood.
17. Dark Chocolate
This delicious treat contains several
antioxidants which are effective at curbing your appetite as well as
improving glucose tolerance.
In addition, dark chocolate is also
rich in magnesium, a mineral that helps control blood sugar and helps
you feel calm and relaxed, while lowering your blood pressure.
There you have it! 17 amazing super
foods that can help you lower your blood sugar levels and improve your
overall health for the better.
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