Eating blood sugar-lowering foods can be an option to help stabilize blood sugar levels. Especially for those of us who like to eat sweets. Why? Because high blood sugar can increase the risk of diabetes.
Especially for those of us who have a family history of diabetes or enter a pre-diabetes condition. Blood sugar stability must really be considered so as not to experience a more severe condition and put us at risk of living with diabetes.
Here are some recommendations for blood sugar-lowering foods that GGL has prepared.
5 Best Blood Sugar Lowering Foods
-
Broccoli
The content of broccoli and broccoli sprouts that can lower blood sugar levels in the body is sulforaphane.
From studies that have been done, consuming broccoli in moderation can be beneficial for diabetics (1) because of the soluble fiber and chromium content that makes broccoli’s glycemic index very low.
Another study confirmed this by giving broccoli sprout powder to diabetics for 4 weeks. As a result, the serum insulin concentration in the body decreases significantly. This is a sign that the antioxidant content of broccoli has the potential to help people with type 2 diabetes.
-
Pumpkin
Pumpkin is widely used to regulate blood sugar in several traditional medicines. In fact, a study conducted on 20 critical diabetes patients showed a significant decrease in blood sugar.
This may be due to the content of polysaccharide carbohydrates in pumpkin which has long been known as a substance that can control blood sugar levels.
Research using pumpkin extract shows a decrease in blood sugar. However, further research is needed to find out whether roasted or steamed squash has the same effect.
Apart from the flesh, consuming pumpkin seeds can also help lower blood sugar levels. From another study conducted, consuming 65 grams of pumpkin seeds can reduce the increase in blood sugar after eating by up to 35%.
-
Nuts
Nuts such as peanuts and almonds contain fiber, nutrients and fats that are good for the body as long as they are consumed properly. This is why eating nuts can lower fasting blood sugar and blood sugar after eating.
The study was conducted on 25 people who already had a history of type 2 diabetes. After running a diet by eating nuts to replace some carbohydrates, blood sugar decreased and tended to be more stable.
The nuts consumed are not given salt and the skin is intact. In addition, consumption time may be done at breakfast, between meals, or when hungry.
Another study using tree nuts (almonds, pistachiosor cashew) regularly as much as 56 grams per day also shows a decrease in blood sugar.
This is because nuts have a low glycemic index and their fat content slows stomach emptying and absorption of carbohydrates which keeps blood sugar under control. Nuts may be suitable for replacing carbohydrates with a high glycemic index.
-
Grains
Grains like beans And lentils contains nutrients needed to stabilize blood sugar such as magnesium, fiber, and protein. These foods also contain soluble fiber and starch which can suppress the absorption of blood sugar after eating.
A study was conducted to determine the effect of giving black soybeans and chickpeas as a rice mixture. It turns out that mixing white rice and whole grains can lower the glycemic index of a food and help avoid post-meal blood sugar spikes.
-
Fermented Vegetables
Eating fermented vegetables can provide enormous benefits for the body. From studies conducted, these foods can increase insulin sensitivity to lower blood glucose levels.
Consuming kimchi Fresh and fermented ones were found to be able to increase glucose tolerance. That is, the body can use glucose properly so that its levels in the blood are not excessive.
Finally, research was also conducted on 41 people who followed a traditional Korean diet, including consuming kimchi. After 12 days, a decrease in HbA1c was found.
Also Read:
Beware of these 5 Symptoms of Diabetes Mellitus
4 Tips for Choosing Sugar for Safe Diabetes
To reduce the increase in excess blood sugar and the risk of diabetes, we can eat the foods discussed above. However, is just doing this enough to make the body healthier?
Foods that lower blood sugar are good for preventing excessive glucose levels in the body. However, adopting an GGL-style lifestyle including regular exercise and managing your diet is still recommended as a step to prevent diabetes.
