Everyone loves to give themselves a treat like ice-cream, Pizza, and other sugary foods. You might want to reconsider the amount of these sugary foods you consume if you are diabetic or prediabetic as your blood sugar, so you don’t push your blood sugar too high.
If you have prediabetes, there is still a chance that you can reverse the condition by modifying your diet. So far, they are no food that can reduce your blood sugar levels, but some foods add little to your blood sugar when consumed.
Seafood is packed with essential nutrients like proteins, minerals, and antioxidants, which are important in regulating sugar levels in the blood. Protein helps to slow food digestion and prevent sugar spikes in the blood.
Proteins may also help to discourage overeating while reducing excess body fat. High intake of salmon and sardines have been shown to help regulate blood glucose levels.
A study carried out with 68 adults who are overweight and ate 26 ounces of salmon showed little change in blood sugar levels after the meal.
2. Beans and Lentils
Beans and lentils are foods that contain a high number of proteins, fiber, and magnesium. The high fiber content slows down digestion, reduces the spike in blood sugar levels, and aids digestion.
Studies carried out using 12 women discovered that adding black beans to your rice meal can reduce the sudden rise in blood sugar post-meal significantly.
Other studies have proved that consuming beans not only reduces blood sugar levels but also prevent diabetes.
Berries like strawberries, raspberries, and blueberries are packed with minerals, vitamins, and antioxidants needed by people with blood sugar issues.
A study carried out in 2019 discovered that taking raspberries with carbohydrate-rich meals reduces insulin levels and blood sugar levels in prediabetes patients after been compared with a control group.
Also, blueberries and strawberries may help manage blood glucose by increasing insulin sensitivity and improving glucose clearance in the bloodstream.
Eggs are highly nutritious foods rich in proteins, vitamins, minerals, fats, and antioxidants. Certain scientific studies have linked egg consumption to better blood sugar control.
Studies carried out on 42 adults with obesity or type 2 diabetes proved that eating an egg per day produced a substantial blood sugar reduction while improving insulin sensitivity.
Another study conducted in Korea by over 7,000 adults discovered that eating 2 to 4 servings of an egg every week decreased the risk of diabetes by 40%.
Avocados are quite popular and seen as a symbol for good fat, yet little is known about what that really means.
Avocados are rich in polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs), increasing insulin sensitivity to glucose, blood pressure regulation, and making you feel full quickly.
Avocados are also called low glycemic foods because they reduce the risk of developing diabetes.
6. Yogurt and Kefir
Kefir and yogurt are dairy products that have been fermented and may help to maintain or reduce blood sugar levels.
A study carried out with 60 people who have type 2 diabetes showed that taking 20 ounces of kefir, a yogurt containing probiotics, can substantially reduce blood glucose levels compared to yogurt with no probiotic.
Another study has shown that consuming 150 grams of yogurt every day improves insulin levels and blood sugar.
Apples are rich in soluble fiber, chlorogenic acid, gallic acid, and quercetin, reducing sugar levels and preventing diabetes from ever occurring.
Consumption of a wide variety of fruits has been shown to reduce the chances of diabetes occurring. Eating certain fruits, including apples, can help decrease blood sugar levels and reduce your chances of developing diabetes.
Studies carried out with 187,000 people have shown that consuming fruits like apples, grapes, and strawberries reduces type 2 diabetes risk.
Okra is a kind of fruit that is consumed like a vegetable. It contains compounds that can reduce blood sugar levels, such as polysaccharides and flavonoids with antioxidant effects.
Okra seeds have been used to remedy diabetes in many countries in West Africa and other European countries.
Okra contains a particular polysaccharide known as Rhamnogalacturonan, which is a powerful antidiabetic agent. Okra also contains isoquercitrin and quercetin 3-0-gentiobioside that is a powerful anti-enzyme for a diabetic causing enzyme.
9. Pumpkin and its Seeds
The pumpkin plant is rich in antioxidant and fiber that slows down digestion and prevent blood sugar levels from rising too quickly. Pumpkin has been used traditionally as a remedy to diabetes in many countries such as Mexico.
Pumpkin is rich in polysaccharide, a carbohydrate type that takes time to digest, thereby preventing sudden spikes in glucose levels.
Pumpkin seed is rich in healthy fats and proteins, which is good for controlling glucose levels.
10. Nuts and Nut Butter
Studies have shown that consuming nuts may help to regulate blood sugar levels. About 25 people with diabetes took part in research where they consumed peanuts and almonds, and the results revealed that both their fasting and post-meal sugar levels were decreased.
Tree nuts have also been proven to decrease fasting glucose levels alongside hemoglobin A1c, a kind of blood cell prone to cause high blood sugar levels.
Diabetes is a non-communicable disease that never really goes away once you develop it. Still, you can prevent it from causing harm by taking your medications as prescribed and giving by your Doctor or Physician. You must make sure that your diet is rich in foods with a low glycemic index.
Note that the goal is not to eliminate carbohydrates as it provides the energy we need but to consume a moderate amount sufficient to provide the energy we need without exposing us to too much sugar in the blood, leading to diabetes.