Home | Health | 20 Superfoods That Help Lower Blood Sugar Levels

20 superfoods that help lower blood sugar levels

20 superfoods that help lower blood sugar levels

High blood sugar levels can result from various factors, including excessive consumption of sugary foods, stress, and a lack of physical activity. Besides increasing the risk of type-2 diabetes, elevated blood sugar can lead to complications such as heart disease and kidney damage. Hence, maintaining optimal blood sugar levels is crucial. A practical approach to achieving that involves managing food choices. Certain superfoods, such as the following, can effectively help one lower their elevated blood sugar levels.

1. Broccoli
Broccoli contains a compound called sulforaphane, a type of isothiocyanate that can naturally lower blood sugar levels. It exhibits antidiabetic effects and can reduce oxidative stress markers. One can also include broccoli sprouts in their food regimen, as they are rich in a compound called glucosinolates. This compound also contributes to reducing blood sugar levels by improving insulin sensitivity.

2. Fatty fish
An effective way to lower blood sugar levels is by increasing the consumption of proteins, as they promote satiety, slow digestion, and stabilize blood sugar levels after meals. Additionally, omega-3 fatty acids are found to improve insulin sensitivity. These nutrients and various vitamins, minerals, and antioxidants are found in fatty fish. Hence, including fatty fish in the food regimen can help lower blood sugar levels.

3. Okra
Okra is a vegetable that is rich in fiber and compounds such as polysaccharides and flavonoid antioxidants. While these compounds are known for naturally reducing blood sugar levels, fibers aid in blood sugar regulation by slowing down glucose absorption.

4. Pumpkin and pumpkin seeds
Like okra, pumpkins and pumpkin seeds also contain polysaccharides, which can effectively aid in lowering elevated blood sugar levels. Additionally, pumpkin seeds also contain healthy fats and proteins, which also promote regulation of blood sugar levels.

5. Flaxseeds
Flaxseeds, abundant in fiber, aid in blood sugar level management by slowing down sugar absorption. They are also rich in polyunsaturated fats, a type of healthy fat that significantly contributes to managing blood sugar levels.

6. Garlic
Research has found that garlic exhibits properties that positively influence blood sugar levels by increasing insulin sensitivity and promoting its secretion. Its distinctive composition adds flavor and contributes to health benefits, making it an appealing choice for those who aim to lower their elevated blood sugar levels.

7. Citrus fruits
Citrus fruits, such as oranges, lemons, tangerines, etc., offer a refreshing and nutritious choice for maintaining blood sugar balance. These fruits have natural sugars with a low to medium glycemic index. Additionally, they contain high amounts of fiber and a compound called naringenin, which exhibits antidiabetic properties.

8. Oats
Oats are renowned for their soluble fiber content, which is ideal for managing blood sugar levels. They are also known to contain beta-glucan, which helps improve insulin sensitivity and manage blood sugar levels.

9. Eggs
Eggs are a rich source of protein, healthy fats, and antioxidants. Their well-rounded profile supports overall health and aids in managing blood sugar levels by promoting satiety and providing essential nutrients.

10. Avocados
Avocados are rich in fiber and monounsaturated fats, making them a delicious addition to a diabetes-friendly food regimen. This is because this combination of nutrients effectively manages blood sugar levels.

11. Yogurt
According to studies, yogurt has also been found to help lower elevated blood sugar levels. It is a rich source of protein and probiotics, which also aid. Additionally, its probiotics support gut health, which improves metabolism. However, one must ensure that they choose unsweetened yogurt for the best results.

12. Legumes
Studies have also found that yogurt can help lower elevated blood sugar levels. It is a rich source of protein and probiotics, which also aid in this. Additionally, its probiotics support gut health, which improves metabolism. However, one must ensure that they choose unsweetened yogurt for the best results.

13. Nuts
Nuts, such as almonds, walnuts, and pistachios, contain high amounts of fiber, healthy fats, and omega-3 fatty acids, all of which aid in blood sugar management goals. Nuts are also great plant-based sources of protein, which promotes satiety and helps manage blood sugar levels.

14. Berries
Berries are packed with antioxidants and fiber. This makes them a flavorful option to enhance insulin sensitivity, which further helps in lowering elevated blood sugar levels. Plus, their natural sweetness and low glycemic index make them a smart choice for those monitoring blood sugar levels while enjoying a delicious snack.

15. Chia seeds
Chia seeds are also rich in fiber and healthy fats, which makes them a simple yet effective option for managing blood sugar levels.

16. Whole grain bread
With its high fiber content and low glycemic index, whole-grain bread is a good option for regulating blood sugar. Choosing whole-grain bread over refined-grain bread helps avoid rapid spikes in blood sugar levels.

17. Apples
Apples contain three effective compounds: quercetin, chlorogenic acid, and gallic acid, which may contribute to reducing blood sugar levels and protecting against diabetes. Hence, one can add apples to their food routine, as they are a nutritious and satisfying snack.

18. Leafy greens
Leafy greens like spinach and kale are packed with fiber, flavonoids, and antioxidants. All of these nutrients are effective in supporting blood sugar levels. Plus, the versatility of leafy greens makes them an easy addition to various meals.

19. Cinnamon
Cinnamon is a popular spice that is known for its ability to imitate insulin and increase insulin sensitivity. With this property, cinnamon serves as a flavorful addition to a food regimen that is designed to manage blood sugar levels. Additionally, its antioxidant content further adds to its qualities.

20. Ginger
Supported by studies, ginger showcases potential benefits for blood sugar management. Its distinct flavor and versatility make it a great addition to a diabetes-friendly food regimen, providing culinary appeal and potential health advantages.

Recent Topics

9 Simple Steps to Create a Lush Green Lawn

9 Simple Steps to Create a Lush Green Lawn

The grass can be greener where you want it to be! Learning to take care of your lawn appropriately and maintaining it can help you create a lusher, greener yard for hosting cookouts, picnics, barbecues, or a relaxing yard for you and your loved ones. You can take some quick, easy steps to avoid faded or dead patches and create the lawn of your dreams. Check out nine ways to maintain a green lawn. Test the soil To create a vibrant green yard, you must start by caring for the most critical factor – the soil. Since grass needs nutrients like nitrogen and phosphorus to thrive, it is important to ensure your soil is enriched with them. To ensure the best grass growth, it is also important to have a soil pH level of 5.5 to 6.5. Using a home soil test kit or hiring an agency can help you take the guesswork out of soil profiling. These tests usually cost around $20 and are the foundation of a beautiful, well-nourished lawn. Aerate the lawn If your lawn is used to a lot of walking and trundling by your children or pets, it may be wise to aerate it before planting any grass.
12 Smoothies to Manage Arthritis and Relieve Joint Pain

12 Smoothies to Manage Arthritis and Relieve Joint Pain

Arthritis is characterized by swelling or tenderness of the joints. It affects over 50 million people in the country. The main symptoms of arthritis are joint pain and stiffness, which tend to worsen with age. It may be inherited or caused by immune problems or metabolic conditions like gout. Making changes in daily meal plans can help manage arthritis symptoms. One of the easiest ways to introduce inflammation-relieving foods into one’s life is with delicious smoothies. Try these twelve arthritis-friendly smoothies at home to alleviate joint pain. Pineapple and turmeric smoothie Blend a quarter of a pineapple with water, orange, turmeric, lemon zest, mango, ginger, carrot, and salt. This delicious yellow smoothie is rich in antioxidants from pineapple, orange, and turmeric, which can reduce oxidative stress in the body. The main active component of turmeric, curcumin, inhibits COX-2, the enzyme that causes joint pain and inflammation, helping reduce symptoms of arthritis. The pineapple, orange, and mango add vitamin C to the smoothie, which also helps fight inflammation. Pineapple also contains the enzyme bromelain, which can help reduce arthritic pain. Kiwi and kale green smoothie Blend two kiwis with a bunch of kale, one mango, one orange, and some water to create a quick and easy green smoothie.
10 types of foods to avoid to manage multiple sclerosis

10 types of foods to avoid to manage multiple sclerosis

Multiple sclerosis is a chronic autoimmune disorder that affects the central nervous system. It causes damage to the myelin sheath, which is a covering that protects the nerve fibers, and leads to several debilitating symptoms. It is a complex health disorder without any cure and its exact cause is unknown. However, lifestyle changes such as eating mindfully may help manage the condition. Certain types of foods worsen the symptoms and should be avoided. Saturated fats Saturated fats are mostly found in animal-based products and by-products. Additionally, they are present in certain types of oils. Saturated fats increase inflammation levels in the body as these raise the level of LDL or bad cholesterol. This increases the risk of heart disorders, which most people with multiple sclerosis are highly prone to have. So, it is best to avoid foods with saturated fats, such as: Red meat Full-fat dairy Butter Processed snacks, such as cakes, cookies, and chips Palm oil Coconut oil Trans fats Another group of foods to avoid to manage multiple sclerosis is those containing trans fats. Just like saturated fats, trans fats also increase the level of inflammation in the body. Trans fats are known to increase inflammation levels within blood vessels.
7 early and noticeable signs of Parkinsons disease

7 early and noticeable signs of Parkinsons disease

Parkinson’s disease is a progressive neurological disorder primarily affecting the nerves communicating signals from the brain. An intricate network of nerves runs throughout the body carrying electrical impulses and signals to control a specific part or function. Parkinson’s disrupts these communication channels, making it difficult to control automatic reflexes and movements. It is only possible to manage Parkinson’s with early diagnosis as the disease has no cure. Tremors One of the first signs of developing Parkinson’s is tremors. People might experience different intensities of this motor function, but often, resting tremors are the first indicators of the neurological disorder. Resting tremors develop when the body is active and subside when the body is at rest. For example, one might not notice the tremors while using the hand actively. But when the hand is in a rested position, these tremors develop abruptly and are more noticeable while walking or sitting. Tremors that get worse with time start to interfere with regular activities like writing or shaving, among other actions that require fine gross motor skills. The uncontrolled shaking starts with just the thumb or one of the fingers, usually affecting one hand. However, the intensity of these tremors varies depending on how quickly the condition progresses.

Most Popular

Overactive Bladder – Management Options, Prevention, and Causes
01

Overactive Bladder – Management Options, Prevention, and Causes

An overactive bladder (OAB) results in frequent, unexpected urges to urinate. When one is dealing with an overactive bladder, they can experience frequent urges during the day and at night, along with incontinence. However, simple changes, such as better food choices, timed voiding, and bladder-holding techniques utilizing the pelvic floor muscles, can help one manage the symptoms of an overactive bladder. Here are a few things one should know when affected by OAB: Signs One may experience the following symptoms: Sudden and frequent urge to urinate Accidental urination right after experiencing an urge to urinate (urgency incontinence) Frequent urination, typically two or more times every few hours Need to go to the washroom more than two times every night (nocturia) Even if one can urinate normally when dealing with an overactive bladder, symptoms like unexpected frequent urination and nighttime urination can disrupt daily routine and cause discomfort. Doctors may refer the patient to a urologist, who focuses on illnesses and conditions of the reproductive system and urinary tract. One should consult a doctor as soon as they notice any of the signs. Overactive bladder is common in older adults, but some women can develop the issue at about 45. Ways to manage an overactive bladder People with overactive bladder may respond to a variety of therapies.
Read More

© 2024 EntryNotes.com. All Rights Reserved.