KONTAN.CO.ID – For people with prediabetes, diabetes, or other conditions that affect blood sugar, diet is a major part of maintaining healthy blood sugar levels. Some fruits can lower blood sugar.
Although factors, such as weight, activity, stress, and genetics, also play a role in blood sugar maintenance, having a healthy diet is essential for controlling blood sugar. The choice can fall to fruit that can lower blood sugar.
While some foods can contribute to fluctuations in blood sugar, others can optimize blood sugar control while promoting overall health. For example, apples and oranges.
Here are a number of fruits that can lower blood sugar, launch: Healthline:
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1. Call
Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acid, and gallic acid, all of which can help reduce blood sugar and protect against diabetes.
Although total fruit consumption has been shown to reduce the risk of diabetes, eating certain fruits, including apples, may be particularly beneficial for lowering blood sugar and reducing the risk of diabetes.
A study that included data from more than 187,000 people found that a higher intake of certain fruits, particularly blueberries, grapes, and apples, was associated with a significantly lower risk of type 2 diabetes.
Furthermore, a study in 18 women showed that eating apples 30 minutes before eating rice significantly reduced blood sugar after eating, compared to eating rice alone.
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2. Orange
Although many oranges are sweet, research shows, this fruit can help reduce blood sugar levels. Oranges are considered a low glycemic fruit because they don’t affect blood sugar as much as other types of fruit, such as watermelon and pineapple.
Citrus fruits, such as oranges and grapefruit, are packed with fiber and contain plant compounds such as naringenin, a polyphenol that has strong antidiabetic properties.
Eating whole oranges can help improve insulin sensitivity, reduce HbA1c, and protect against the development of diabetes.
3. Avocado
Besides being soft and delicious, avocados offer significant benefits for blood sugar regulation. This fruit is rich in healthy fats, fiber, vitamins, and minerals, and adding it to your diet has been shown to control blood sugar levels.
Numerous studies have found that avocados can help reduce blood sugar levels and protect against the development of metabolic syndrome, which is a group of conditions, including high blood pressure and high blood sugar, that increase the risk of chronic disease.
However, keep in mind that many studies that have investigated the effect of avocado intake on blood sugar levels were funded by the Hass Avocado Board, which could influence aspects of the study.
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4. Berry
A number of studies have linked berry intake to improved blood sugar control. This fruit is loaded with fiber, vitamins, minerals, and antioxidants, and is an excellent choice for people with blood sugar management problems.
A 2019 study found that eating 2 cups (250 grams) of red raspberries with a high-carbohydrate meal significantly reduced postmeal insulin and blood sugar in adults with prediabetes, compared to a control group.
In addition to raspberries, research shows, strawberries, blueberries, and blackberries may benefit blood sugar management by increasing insulin sensitivity and increasing the clearance of glucose from the blood.
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