If you're looking for ways to keep your blood sugar levels in check, you're in luck. There are a variety of foods that can help regulate your blood sugar levels and keep them in a healthy range. From leafy greens to fatty fish, here are 17 of the best foods to lower (or regulate) your blood sugar. Broccoli and broccoli sprouts are an excellent source of sulforaphane, an isothiocyanate that has been proven to have blood sugar-lowering properties.
Leafy greens, such as spinach and kale, are packed with nutrients and contain fewer digestible carbohydrates than other vegetables. This means that your blood sugar level won't rise much, no matter how much you eat. Vitamin C, which is found in many leafy greens, helps control diabetes in people with type 2 diabetes and may help promote a general sense of well-being. Green leafy vegetables also contain specific antioxidants that help protect your eyes from diabetic complications.
Fatty fish, such as salmon and anchovies, should also be part of your diet. Fatty fish provide a significant portion of the omega-3 fatty acids DHA and EPA, which can help protect the heart against possible complications of diabetes. Both DHA and EPA protect blood vessels, reduce inflammation, and improve the functioning of the arteries after consumption. Because the risk of heart disease and stroke nearly doubles if you have diabetes, adding fatty fish to a balanced diet may reduce your chances of serious complications.
Fatty fish is also an excellent source of protein that will help you feel full and control your weight easily. In addition to fatty fish, other foods that help keep blood sugar levels in a healthy range include vegetables, fruits, and whole grains. The glycemic index can be a useful measure for determining what foods to eat, but it's important to remember that everyone reacts to food differently. Foods that contain fiber, protein, and healthy fats are better at lowering blood sugar and controlling diabetes compared to foods that are high in fast-acting carbohydrates, such as those that are high in added sugars and refined grains.
Foods with a high glycemic index increase glucose levels more quickly, which could cause blood sugar spikes, while foods with a low glycemic index increase glucose levels more slowly. If you're looking for ways to keep your blood sugar levels in check, there are plenty of options available. Eating a balanced diet with plenty of leafy greens, fatty fish, vegetables, fruits, and whole grains can help regulate your blood sugar levels and keep them in a healthy range.