Nut butter and nuts
Eating nuts may be a useful strategy for helping to control blood sugar levels, according to research.
Consuming peanuts and almonds throughout the day as part of a low-carb diet decreased fasting and postmeal blood sugar levels in a small trial of 25 individuals with type 2 diabetes.
Additionally, a review discovered that eating different kinds of tree nuts decreased the blood sugar levels that individuals with type 2 diabetes had when fasting. The results, the authors cautioned, were not clinically significant, and more research is required.
okra
One fruit that is frequently prepared like a vegetable is okra. Polysaccharides and flavonoid antioxidants, which reduce blood sugar, are abundant in it .
Okra seeds have strong blood sugar-lowering qualities, which may make them useful as a natural diabetes treatment .
The primary polysaccharide in okra, rhamnogalacturonan, has been found to be a potent antidiabetic agent. Additionally, okra has flavonoids called isoquercitrin and quercetin 3-O-gentiobioside, which work by blocking specific enzymes to lower blood sugar .
Okra may have strong antidiabetic effects, according to animal research, but further human trials are required.
Chia seeds
Consuming chia seeds could help control blood sugar. Consuming chia seeds has been associated in several studies with lower blood sugar levels and increased insulin sensitivity.
Chia seeds may assist enhance insulin sensitivity and blood sugar management, as well as potentially lower the risk of disease, including diabetes, according to a 2020 analysis of 17 animal research .
Additionally, a study conducted on 15 healthy people revealed that participants' blood sugar levels decreased by 39% when they took 1 oz (25 g) of pulverized chia seeds together with 2 oz (50 g) of a sugar solution as opposed to only the sugar solution.
Berries
Consuming berries has been linked in numerous studies to better blood sugar management. Berries are a great option for people who struggle to control their blood sugar because they are high in fiber, vitamins, minerals, and antioxidants.
Consuming two cups (250 g) of red raspberries with a high-carb dinner was found to dramatically lower blood sugar and postmeal insulin levels in persons with prediabetes when compared to a control group .
Studies have indicated that strawberries, blueberries, and blackberries, in addition to raspberries, may help with blood sugar control by increasing insulin sensitivity and facilitating the removal of glucose from the circulation.
Fruits of the citrus
Citrus fruits are rated as low to medium on the glycemic index, while having natural sugar. In addition, citrus fruits are a wonderful source of fiber, vitamins, and minerals.
Citrus fruits, like grapefruit and oranges, are high in fiber and include plant chemicals like the polyphenol naringenin, which has potent anti-diabetic effects.
Consuming whole citrus fruits may lower HbA1c, increase insulin sensitivity, and guard against diabetes.
Apples
Soluble fiber and plant chemicals such as gallic acid, quercetin, and chlorogenic acid can lower blood sugar levels and prevent diabetes.
When compared to eating rice alone, eating apples thirty minutes before to a rice meal dramatically lowered postmeal blood sugar in a research including eighteen women.
Lentils with beans
Rich in fiber, protein, and magnesium are beans and lentils. These nutrients might have the ability to reduce blood sugar. They have very high levels of resistant starch and soluble fiber, which might aid delay the rate of digestion and enhance the blood sugar response following meals.
As an illustration, a study involving twelve women showed that, when added to a rice meal, black beans or chickpeas considerably lowered postmeal blood sugar levels when compared to eating rice alone.
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