* Illustration of foods that lower blood sugar levels. (Photo: Good Doctor)
If someone has diabetes or prediabetes, they must pay close attention to food intake every day. Foods that are high in blood sugar levels should be avoided to keep blood sugar levels under control.
Although factors such as weight, activity, stress, and genetics also play a role in blood sugar levels, regulating diet is the most important thing to do. So, you should avoid foods that are high in added sugars and refined carbohydrates, as they can contribute to fluctuations in blood sugar.
So, what foods can lower blood sugar levels? Find out the answer through the following review!
Reported by Halodoc, to help those closest to you avoid diabetes, the following are some foods that are effective in lowering blood sugar levels and need to be consumed more regularly:
Broccoli
Sulforaphane is a type of isothiocyanate that has blood sugar-lowering 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.
Studies have shown that broccoli extracts are very rich in sulforaphane and they have a strong antidiabetic effect. This then helps improve insulin sensitivity and reduces blood sugar and markers of oxidative stress. However, keep in mind that the best way to increase sulforaphane availability is to enjoy broccoli lightly steamed.
Seafood
Seafood, including fish and shellfish, offer valuable sources of protein, healthy fats, vitamins, minerals, and antioxidants that can help regulate blood sugar levels. Protein is very important for controlling blood sugar because it helps slow digestion and prevents spikes in blood sugar after meals.
Protein is also able to increase feelings of fullness, so people with diabetes will eat less. Amazingly, protein can also increase the removal of excess body fat. These are two effects that are important for healthy blood sugar levels. So, a high intake of fatty fish, such as salmon and sardines has been shown to help improve blood sugar regulation.
Pumpkin and Pumpkin Seeds
Brightly colored and packed with fiber and antioxidants, pumpkin is a great choice for keeping blood sugar levels low. In addition, pumpkin has been widely used as a traditional diabetes medicine in many countries, such as Mexico and Iran.
Pumpkin is rich in carbohydrates called polysaccharides that have been studied for their potential in regulating blood sugar levels. Meanwhile, pumpkin seeds also come packed with healthy fats and protein, making them an excellent choice for controlling blood sugar as well.
Treatment with pumpkin extract and powder has been shown to significantly lower blood sugar levels in both human and animal studies. However, more research is needed to determine how whole pumpkins, such as when eaten roasted or steamed, may benefit blood sugar regulation.
Peanuts and Peanut Butter
Research has shown that eating nuts may be an effective way to help regulate blood sugar levels. Research has shown that consuming peanuts and almonds throughout the day as part of a low-carb diet can reduce fasting and post-meal blood sugar levels in people with type 2 diabetes.
Okra
Okra is a fruit that is commonly used like a vegetable. It is a rich source of blood sugar-lowering compounds, such as polysaccharides and flavonoid antioxidants. In Turkey, okra seeds have long been used as a natural remedy to treat diabetes due to their strong blood sugar lowering properties.
In addition, there is also rhamnogalacturonan, the main polysaccharide in okra that has been identified as a strong antidiabetic compound. Plus, okra also contains the flavonoids isoquercitrin and quercetin 3-O-gentiobioside, which help reduce blood sugar by inhibiting certain enzymes. (Halodoc/Red)
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