Sourced with thanks from timesofindia.indiatimes.com
Diabetes has become a very prevalent “lifestyle” disease all over India. Even younger people are increasing being diagnosed with Type 2 diabetes. While there are number of lifestyle changes that help in the management of diabetes, the diet followed seems to have the biggest impact in keeping blood sugar spikes in control. It’s best to follow a strict and healthy diet if you are diabetic or pre diabetic. In the article below, the author helps you with a list of foods that nature provides that have been seen to be effective in regulating blood sugar levels. Team RetyrSmart
Adopt foods that could reduce blood sugar levels, naturally
Here are 10 such foods
Pumpkin & Its Seeds
In countries like Iran and Mexico, pumpkin and its seeds are used as a traditional remedy for diabetes. Pumpkin and its seeds are great for the regulation of blood sugar as they are full of fibre and antioxidants. According to a study published in the journal Molecules, pumpkin powders and extracts can effectively reduce blood sugar levels in both animals and humans.
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Seafood like shellfish and fishes are bursting with protein, antioxidants, healthy fats, vitamins and minerals. The high antioxidant content of seafood, especially fatty fishes like sardines and salmon, may play a role in controlling blood sugar levels. Not only seafood slows digestion and controls sugar spikes after having a meal, but it also promotes weight loss by preventing you from overeating.
Nut Butters & Nuts
Having nuts like almonds and peanuts and nut butter made with them can play a significant role in reducing blood sugar levels. In a study published in the journal Molecules, it was found that consuming nut butter or almonds and peanuts throughout the day reduced post-meal blood sugar levels in people who have type 2 diabetes.
Broccoli contains a plant compound called sulforaphane, which is produced when it is chewed or chopped. This compound holds properties capable of reducing blood sugar. In research published in Nutrients showed that broccoli rich in sulforaphane has significant anti-diabetic effects. It lowers blood sugar, oxidative stress and enhances insulin sensitivity.
Okra or bhindi is rich in blood sugar diminishing compounds such as flavonoids and polysaccharides. In countries like Turkey, seeds from okra are used as a treatment for diabetes. Okra is loaded with compounds that have a strong anti-diabetic impact and can successfully decrease blood sugar levels.
Lentils & Beans
Lentils and beans are full of nutrients that not just keep you healthy but also actively reduce your blood sugar levels. They are high in resistant starch and soluble fibre, which slows down the digestion process and prevents the blood sugar levels from fluctuating. Adding chickpeas or black beans to your rice will help you better manage blood sugar when compared to having just rice.
Flax seeds pack a massive punch of healthful nutrients such as healthy fats and fibre. They also enable the body to control blood sugar levels. Research published in Clinical Nutrition Research found that people who have 30 grams of flax seeds every day have better blood sugar levels when compared to those who consume plain yoghurt.
Eggs are rich in healthy fats, proteins, vitamins, minerals and antioxidants. Research has also associated eggs with controlled levels of blood sugar. A study published in Food & Function has shown that having one egg per day led to a decent decrease in blood sugar levels and an increase in insulin sensitivity when compared to egg substitutes.
Oats and oats bran are both superb sources of soluble fibre, which can play a huge role in lowering blood sugar levels significantly. In a study published in the journal Nutrients, it was found that having oats regularly controlled fasting blood sugar levels in people who have type 2 diabetes. Have 27 grams of oats bran with water before having white bread is also associated with lower post-meal blood sugar spikes.
Regular consumption of chia seeds has also been linked with controlled levels of blood sugar. They also cause an improvement in insulin sensitivity. In research published in the European Journal of Clinical Nutrition, it was seen that having chia seeds can reduce the risk of type 2 diabetes while controlling blood sugar levels and enhancing insulin sensitivity.
Disclaimer: These foods should not in anyway looked upon as medicine replacement.