For those of us with unregulated blood sugar, that could lead to becoming prediabetic or diabetic. If you are given that diagnosis by your doctor, some lifestyle changes may be in order. A healthy diet and moderate exercise can positively influence these terrible diseases.
To take control of your blood sugar, start with your diet. Here are 15 healthy foods to help regulate blood sugar. Incorporating these foods into your meal plan can help to get your health on track and make you feel great. They can also improve your blood sugar numbers with regular consumption.
Apples
As the saying goes, “an apple a day keeps the doctor away.” Apples are a delightful and accessible fruit found in grocery stores everywhere. There are tons of varieties ranging from tart green apples to sweet and juicy honeycrisp apples. The phytochemicals in apples may help to protect against chronic diseases such as diabetes.
A recent study found that diets high in fruit consumption was associated with a significantly reduced risk of developing type 2 diabetes. The specific fruits observed in the study were grapes, apples, and blueberries. If you love all three fruits, be sure to incorporate them into your diet for reducing blood sugar.
Avocado
Avocado is almost always included in healthy foods lists. It is a superfood that can help to prevent metabolic syndrome, which is a cluster of chronic diseases that includes high blood sugar and high blood pressure.
Thanks to avocados’ high level of antioxidants, fiber, and healthy fats, they are recommended in almost every healthy diet. Beware, though, because many studies regarding avocados have been funded by the Hass avocado industry.
Broccoli
Both broccoli and broccoli sprouts contain the plant compound sulforaphane, which is known to help reduce blood sugar. The chemical is only released upon chewing and has powerful antidiabetic properties. It can help enhance insulin sensitivity in people with high blood sugar.
You can supplement broccoli sprouts in the form of powder or extract to receive it’s many health benefits. Those with type 2 diabetes saw improvements in their oxidative stress and blood sugar levels when supplementing with broccoli sprout extract.
Many nutritionists say that raw broccoli and broccoli sprouts have much higher levels of sulforaphane than cooked. If you are incorporating broccoli into your diet due to it’s blood sugar effects, be sure to consume it mostly raw. A plate full of raw veggies is always a great snack to curb cravings and add nutrients to your diet.
Citrus Fruits
Specifically, oranges and grapefruits are considered low-glycemic fruits, making them safe and healthy for people with high blood sugar. Eating whole citrus fruits can help protect against diabetes and improve insulin sensitivity due to plant compound naringenin, a powerful polyphenol.
While all citrus fruits have a low glycemic index, other fruits do not. Pineapple and watermelon are two fruits to stay away from when regulating blood sugar. They have the highest glycemic index of all fruit and can actually further raise blood sugar.
Garlic
Garlic is great for regulating blood sugar and can be eaten raw, cooked, or as a flavor for many dishes. A study found that people with type 2 diabetes and obesity had lower blood sugar levels when taking both medication and garlic supplements when compared to medication alone.
This pungent plant has strong compounds that improve insulin secretion and sensitivity. Doctors have been using garlic as a natural remedy for centuries as a cure-all. We now have the science to support it’s amazing health benefits!
Kale
High amounts of fiber and antioxidants make up kale, a well-known superfood. Kale is known for lowering blood sugar thanks to flavonoids kaempferol and quercetin. A recent study found that kale helped to lower blood sugar quicker and more effectively when compared to a placebo.
Dark, leafy greens such as kale contain tons of essential nutrients for a healthy diet, including fiber, iron, vitamin K, and calcium. Kale can be eaten raw or cooked. If you eat it raw, cut out the fibrous ribs and shred thin for optimal texture.
Legumes
Legumes such as lentils and beans are a fantastic addition to your diet when lowering blood sugar. They contain tons of soluble fiber and starch, which slows digestion and may improve your post-meal blood sugar. Legumes also keep you fuller for longer, leading to less snacking. Poor food choices often come in the form of snacks!
Legumes can be the main bulk of a meal. You can make lentil or bean soups and stews for a healthy yet satisfying lunch or dinner. Many studies have suggested that beans and lentils not only lower blood sugar, but prevent more serious diseases in the future.
Nuts
Eating nuts as part of a healthy diet has shown numerous health benefits, including lowering blood sugar. A study found that eating 2 ounces of tree nuts per day significantly lowered blood sugar and hemoglobin A1c, a marker of blood sugar regulation.
Nuts are delicious and are easy to incorporate into your diet. While whole nuts may be costly, they can replace many other unhealthy foods. They have a nice crunch and texture and can be swapped in for chips or pretzels for a healthy alternative snack. Nuts can also be added to a variety of cooked dishes for a nutritional boost.
Oats
Whole, less processed oats are the healthiest oats to eat by far. They still contain the whole part of the oat which has maximal vitamins and nutrients. Oats have a high amount of soluble fiber, which is a common theme among the foods on this list. Soluble fiber is great for lowering blood sugar.
Oats have a positive metabolic effect in folks with types 2 diabetes. A recent analysis of 16 separate studies found that oats reduced fasting blood sugar levels and also HbA1c, or glycated hemoglobin test. Oat bran and oatmeal are both great foods to begin your day if you are looking to regulate your blood sugar.
Sauerkraut
Although fermentation does not appeal to everyone, fermented cabbage such as sauerkraut and kimchi have endless health benefits. They are packed with probiotics, antioxidants, and minerals that improve insulin sensitivity.
Kimchi is a regular part of the traditional Korean diet. When sticking to a traditional Korean diet, 41 diabetic participants in a study had greater reductions in their blood sugar than those in the control group. This result is attributed to a diet rich in fermented foods such as kimchi and sauerkraut.
Seafood
Most seafood is known for its healthy fat content thanks to omega-3 fatty acids, an aid in inflammatory diseases. In addition, protein, antioxidants, and nutrients in seafood all may contribute to lower blood sugar. Protein is essential to prevent post blood sugar spikes. It also keeps you fuller longer by slowing digestion, which is why a high protein diet is important for controlling your blood sugar.
Salmon, sardines, and shellfish are all high protein seafood varieties to incorporate into your diet. A study suggested that consuming 26 ounces of fatty fish per week improves blood sugar levels in overweight or obese participants.
Seeds – Pumpkin, Flax, and Chia
In addition to nuts, seeds are integral to a healthy diet. Pumpkin has long been used as a diabetic remedy in countries all over the world. The seeds hold the same healthy qualities. Pumpkin seeds contain polysaccharides that are known for their potential of regulating blood sugar.
Many studies have found that whole flax seeds may reduce blood sugar levels due to their fiber content. Chia seeds have been found to have similar effects. These seeds can be incorporated into so many different recipes, such as healthy pancakes, yogurt parfaits, and smoothies.
Sweet Potatoes
Regular potatoes are generally not recommended for a heart healthy diet, but sweet potatoes are a healthier alternative. Sweet potatoes have numerous health benefits which can lower diabetic indicators. They are also easy to swap instead of regular potatoes in any recipe.
Whole Wheat Bread
All-natural, 100% stone-ground whole wheat bread has become a healthy alternative to traditional white bread. Whole wheat bread is made with wheat that has been minimally processed, leading to higher nutritional value. Usually, bread is not recommended on a heart healthy diet due to its high glycemic index and carbohydrates.
Whole wheat and pumpernickel bread are different. They contain much more fiber since the entire grain is left intact. Fiber can regulate blood sugar after meals and slow digestion. Be sure to only buy 100% stone ground wheat bread or pumpernickel, otherwise any other bread can actually raise your blood sugar.
Yogurt
Like sauerkraut, yogurt is a fermented product that may help to regulate blood sugar levels. A recent study showed that consuming 5 ounces of yogurt per day resulted in improved blood sugar levels.
Probiotic drink Kefir is a yogurt drink that also has similar effects on blood sugar. It can significantly reduce fasting blood sugar if consumed daily, which was observed in this study. If you prefer a thicker yogurt, Greek yogurt can be integrated into many different recipes and can even be used as a replacement for sour cream.
So Many Healthy Foods!
If you have been diagnosed with high blood sugar, you may be required to change your diet and integrate moderate exercise into your routine. These 15 foods to help regulate blood sugar are easy to find, delicious, and nutritious. Reversing a poor diet is half the battle, but once you integrate healthier foods into your lifestyle, your body will thank you!
