Broccoli
Sulforaphane is a plant chemical with blood sugar-reducing properties produced when broccoli is chewed or chopped. Broccoli extract is rich in sulforaphane and has been shown to possess potent antidiabetic effects in several animal, test-tube, and human studies. These properties help enhance insulin sensitivity and reduce oxidative stress markers. Broccoli sprouts are rich in glucosinolate, compounds that also help promote sensitivity to insulin and reduce blood sugar levels in individuals diagnosed with type 2 diabetes.
Beans and Lentils
Both lentils and beans are packed with nutrients that can help in bringing down blood sugar levels, such as fiber, protein, and magnesium. They also contain significant quantities of resistant starch and soluble fiber which aid in slowing down digestion and improving postmeal blood sugar response. In a study involving 12 female subjects, it was shown that adding chickpeas or black beans to rice notably reduced blood sugar levels after a meal compared to a meal of rice alone.
Chia Seeds
Consuming chia seeds may help with blood sugar management. According to several studies, eating chia seeds reduces blood sugar levels and improves sensitivity to insulin. A review of several animal studies conducted in 2020 found that consuming chia seeds may reduce the risk of developing certain diseases, including diabetes. A study involving humans revealed that subjects who consumed 25 grams of ground chia seeds along with a sugar solution exhibited a 39% blood sugar level reduction in comparison to subjects who only consumed the sugar solution.
Okra is a fruit rich in compounds that lower blood sugar, including polysaccharides and flavonoid antioxidants. The seeds also contain properties that lower blood sugar, making them a suitable natural remedy for diabetes. Okra has been found to contain potent antidiabetic compounds such as polysaccharides, as well as the flavonoids quercetin 3-O-gentiobioside and isoquercitrin. While animal studies have shown much promise, more human trials are needed to verify these properties.
Avocados
Avocados are full of fiber, minerals, healthy fats, and vitamins. This means that adding them to any meal will offer substantial blood sugar regulation benefits. Multiple studies suggest that avocados may help lower blood sugar levels in addition to protecting against the development of metabolic syndrome. This syndrome refers to a cluster of conditions that increase the risk of chronic disease, such as high blood sugar.
Berries
Berries are rich in vitamins, fiber, antioxidants, and minerals. All of these nutrients make berries a good alternative for individuals who struggle to manage their blood sugar. A study from 2019 indicated that consuming 250 grams of red raspberries with a meal high in carbohydrates lowered postmeal insulin and blood sugar substantially in individuals with prediabetes compared to a control group.
Eggs
Several studies have found that eating eggs can help regulate blood sugar levels. This is because eggs are high in minerals, vitamins, antioxidants, healthy fats, and protein. One study revealed that eating on large egg every day led to a 4.4% reduction in fasting blood sugar in obese adults with either prediabetes or type 2 diabetes. Additionally, eating one large egg per day also improved insulin sensitivity.
