High blood sugar levels are a common problem for people with diabetes and prediabetes. While factors such as body weight, activity, stress and genetics also influence blood sugar maintenance, following a healthy diet is essential for controlling blood sugar. Sulforaphane is a type of isothiocyanate that has blood sugar-lowering properties. Eating cruciferous vegetables such as broccoli and broccoli sprouts has been linked to a lower risk of type 2 diabetes.
The best way to increase the availability of sulforaphane is to enjoy raw or lightly steamed broccoli and broccoli sprouts, or to add active sources of myrosinase, such as powdered mustard seeds to cooked broccoli. Protein is essential for controlling blood sugar. It helps delay digestion and prevents blood sugar spikes after meals, in addition to increasing the feeling of fullness. Eating fatty fish such as salmon, mackerel and sardines can help improve blood sugar levels after meals.
Pumpkin is high in carbohydrates called polysaccharides, which have been studied for their potential to regulate blood sugar. Treatments with pumpkin extracts and powders have been shown to significantly lower blood sugar levels in human and animal studies. Nuts are a great source of protein and healthy fats that can help reduce fasting blood sugar and hemoglobin A1c (HbA1c), a marker of long-term blood sugar control. Eating 2 ounces (56 grams) of nuts per day can significantly reduce fasting blood sugar and HbA1c levels in people with type 2 diabetes.
Yogurt is a great source of protein that can help reduce HbA1c levels in people with type 2 diabetes. Eating yogurt with 2.5% fat containing 1 ounce (30 g) grams) of flaxseed per day can significantly reduce HbA1c compared to those who consumed plain yogurt. Beans and lentils are low-glycemic foods that can help regulate blood sugar levels and protect against the development of diabetes. Eating fermented kimchi for 8 weeks improved glucose tolerance in 33% of participants with prediabetes. Chia seeds are high in fiber and protein that can help reduce blood sugar levels.
Drinking 20 ounces (600 ml) of kefir, a probiotic-rich yogurt drink, a day significantly reduced fasting blood sugar and HbA1c, compared to drinking kefir that contained no probiotics. Eating specific fruits such as blueberries, grapes and apples has been associated with a significantly lower risk of type 2 diabetes. Oatmeal can also significantly reduce HbA1c and fasting blood sugar levels compared to control meals. Whole citrus fruits can help improve insulin sensitivity, lower HbA1c, protect against and against the development of diabetes. Turmeric contains curcumin, a substance that can keep the pancreas healthy and prevent prediabetes from turning into type 2 diabetes. Losing or controlling weight is one of the best things you can do to improve your blood sugar level. Chia seeds can help with that - people with diabetes who added about an ounce of chia seeds per 1,000 daily calories to a calorie-controlled diet for six months lost four pounds and trimmed an inch and a half from their waistlines. When you're having a busy day, it can be difficult to eat well.
Glucerna shakes and bars contain carbohydrate blends that are digested and absorbed slowly to help minimize blood sugar spikes.