According to the World Diabetes Federation, every 1 in 9 adults is living with a severe condition of diabetes worldwide.
Diabetes is significantly driven by obesity, sedentary lifestyle, unhealthy diets, and economic challenges.
It is also a serious cause of death globally, especially type 2 diabetes, making blood sugar management crucial for millions.
Eating certain foods can help blood sugar levels naturally and support overall metabolic health.
Here are 10 foods known to help lower your blood sugar and improve glucose control.
1. Broccoli and Broccoli Sprouts:
Broccoli and especially broccoli sprouts contain a powerful compound called sulforaphane — a natural plant chemical known for its anti-inflammatory and insulin-sensitizing effects.
These compounds can help reduce insulin resistance by improving your body’s ability to use glucose efficiently, especially in people with type 2 diabetes. ( 1, 2, 3 )
If you have broccoli sprouts, you can get 100 times more sulforaphane than mature broccoli, making them even more potent.
Broccoli also contains fiber, which can be a powerful addition to your blood-sugar-friendly diet.
2. Pumpkin and pumpkin seeds:
Pumpkin is a traditional diabetes remedy in countries like Mexico and Iran.
Pumpkin contains high dietary fiber, particularly soluble fiber that helps slow your digestion and absorption of sugar, leading to balanced blood glucose levels.
Due to its fiber and magnesium-rich content, pumpkin supports insulin production in the pancreas and helps lower blood sugar levels.
One 2018 study has shown that consuming pumpkin seeds can reduce postprandial (after-meal) blood sugar spikes by up to 35%, likely due to their fiber and magnesium content.
3. Nuts and Nut butter:
Nuts like almonds, cashews, and nut butters are rich in unsaturated fats—mainly monounsaturated and polyunsaturated fats - which improve insulin sensitivity and help regulate glucose and insulin levels in the body.
Nuts have a low glycemic index, which means they digest slowly and cause a gradual increase in blood sugar after eating, instead of sudden spikes.
One study has shown that consuming peanuts and almonds as part of your low-blood-sugar diet can reduce blood sugar levels.
This slow release of glucose helps prevent blood sugar spikes and is beneficial for people with diabetes.
Additionally, nuts are high in fiber and protein, both of which contribute to increased satiety and slower absorption of carbohydrates, further stabilizing blood sugar levels.
4. Bhindi or Okra:
India’s favorite bhindi or okra is a great source of soluble dietary fiber, which helps slow down the digestion and absorption of glucose.
Bhindi contains antioxidants, vitamin B6, and folate, which can help improve your insulin sensitivity and protect against future risks of diabetes.
The low glycemic index of okra also makes it a suitable food for managing diabetes.
Try making Bhindi Fry or okra curry, the best way to eat it in India.
You can also make okra water by soaking okra pods overnight, a traditional remedy believed to help with blood sugar management.
Okra also regulates the sugar absorption in your intestine, further helping your blood sugar control.
5. Beans & Lentils:
Beans like Rajma, Chickpeas, kabuli chana, and lentils like tuvar dal, urad, and mung dal can help lower blood sugar primarily because they are rich in soluble fiber and have a low glycemic index.
The soluble fiber in the dals, beans, and pulses can slow the absorption of carbohydrates in your digestive tract, which leads to a low blood sugar release.
Multiple scientific studies have shown that one cup of beans or lentils can significantly reduce your fasting blood sugar and hemoglobin A1c, a key marker of long-term blood sugar control, especially in people with type 2 diabetes.
Replace your higher glycemic index foods with lentils, and this will provide a foundation for stabilizing blood sugar levels.
6. Chia Seeds:
Chia seeds can help lower your blood sugar levels, primarily due to thier high fiber content, which slows the absorption of sugar into the bloodstream and reduces blood sugar spikes after meals.
Having 2 tablespoons of soaked chia seeds can help reduce your insulin resistance, thereby lowering your risk of type 2 diabetes.
Studies have shown that foods containing chia seeds trigger a lower blood sugar response compared to traditional foods, making them beneficial for managing blood sugar levels.
Chia seeds also provide you with essential omega-3 fatty acids and antioxidants, the two important minerals to boost immunity and reduce inflammation.
6. Chia Seeds:
Chia seeds can help lower your blood sugar levels, primarily due to thier high fiber content, which slows the absorption of sugar into the bloodstream and reduces blood sugar spikes after meals.
Having 2 tablespoons of soaked chia seeds can help reduce your insulin resistance, thereby lowering your risk of type 2 diabetes.
Studies have shown that foods containing chia seeds trigger a lower blood sugar response compared to traditional foods, making them beneficial for managing blood sugar levels.
Chia seeds also provide you with essential omega-3 fatty acids and antioxidants, the two important minerals to boost immunity and reduce inflammation.
7. Flaxseeds:
Flaxseeds are one of the richest sources of soluble fiber in the world.
Flaxseeds can also lower blood sugar due to their high fiber content, particularly mucilage gums, which slow down the digestion process and reduce the rate of glucose absorption.
People with high blood pressure and diabetes require fiber as it slows down your digestion and allows a gradual & steady rise in blood glucose levels.
An 8-week study of 57 people with type 2 diabetes showed that flaxseed significantly reduces HbA1c, a marker of long-term blood sugar.
You can try having ground flaxseeds before meal,s as that can decrease your post-meal blood sugar spikes and reduce overall glycemic response within two hours.
Flaxseeds can also provide you with alpha-linolenic acid (ALA), an omega-3 fatty acid with anti-inflammatory effects that may improve insulin sensitivity, and lignans with antioxidant properties that can reduce oxidative stress linked to diabetes complications.
8. Kale:
Kale is a great leafy green option to lower your blood sugar by suppressing your after-meal glucose spike.
It contains significant amounts of high-dietary fiber, which delays the absorption of nutrients, preventing blood sugar spikes in your blood glucose.
Clinical studies have shown that consuming even 7g of kale can result in decreased post-meal blood sugar levels.
Additionally, kale contains flavonoids that may contribute to its glucose-lowering effects by interacting with glucose and improving insulin function.
9. Berries:
Blueberries, blackberries, and strawberries contain the highest amounts of antioxidants in the world.
They can help lower your blood sugar through their high fiber, which slows down the absorption of carbohydrates, resulting in a gradual release of glucose into the bloodstream and preventing sudden spikes in blood sugar levels.
Berries are rich in anthocyanins and other powerful antioxidants, which have been shown to improve insulin sensitivity, allowing the body to use glucose gradually.
These combined effects make berries an excellent choice for supporting healthy blood sugar control.
10. Curd or Yogurt:
Having curd, hung curd, or yogurt can help you balance blood sugar levels and improve insulin sensitivity, and reduce inflammation.
Due to its probiotic content, yogurt consumption is linked to a lower risk of type 2 diabetes, with probiotics potentially modulating glucose metabolism and enhancing insulin response.
Studies confirm that yogurt is associated with a 7% lower risk of developing type 2 diabetes.
Additionally, yogurt’s protein content slows digestion and the release of sugar into the bloodstream, aiding blood sugar regulation.
The Bottom Line:
Choosing the right foods can play a powerful role in managing and lowering blood sugar levels, especially for those at risk of or living with diabetes.
By including these ten nutrient-rich foods in your daily diet, you can support better glucose control and reduce the risk of diabetes-related complications.
Small, consistent dietary changes - combined with a healthy lifestyle - can make a significant difference in long-term blood sugar management and overall well-being.
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