Monday, November 29

Diabetes: 7 superfoods to lower blood sugar


Integrating the consumption of whole foods, rich in vitamins, minerals, fiber and antioxidants is essential in the control of blood glucose.

Photo: Photo by Eva Elijas from Pexels / Pexels

It’s no secret to say that for people with prediabetes, diabetes, or other conditions that affect blood sugar, diet is essential for maintaining healthy blood sugar levels. Although there are other factors that we cannot ignore such as body weight, activity, stress and genetics, following a healthy diet is essential for blood sugar control.

The reality is that by now we all know that some foods, especially the ultra-processed ones that shine for their high in added sugars and refined carbohydratesIn addition to their exorbitant caloric intake, they can contribute to fluctuations in blood sugar. Fortunately, there are other natural and holistic alternatives that can optimize blood glucose control while promoting overall health. Based on this, we undertook the task of collecting 7 powerful superfoods which are the best ally to regulate blood sugar level and at the same time fill the body with essential nutrients.

1. Broccoli

Broccoli is one of the most nutritious and recommended vegetables for regulating blood sugar, it is associated with numerous medicinal benefits. One of the main it is due to its sulforaphane content, is a type of isothiocyanate that has blood sugar lowering properties. This plant chemical is produced when broccoli is chopped or chewed due to a reaction between a glucosinolate compound called glucoraphanin and the enzyme myrosinase, both concentrated in broccoli. In fact, there are numerous studies in which it has been shown that broccoli extract rich in sulforaphane has powerful antidiabetic effects, which help improve insulin sensitivity and lower blood sugar and oxidative stress markers. Broccoli sprouts have also been shown to be concentrated sources of glucosinolates, making them a great dietary addition to promoting insulin sensitivity and lowering blood sugar levels in people with type 2 diabetes. Less important: Eating cruciferous vegetables has been linked to a lower risk of type 2 diabetes.

broccoli
Broccoli. / Source: Shutterstock

2. Seafood

Fish and shellfish are an extraordinary addition to the diabetic diet and one of the best sources of proteins, healthy fats, vitamins, minerals and antioxidants. Proteins are specifically known to be essential for blood sugar control. They are a great ally to slow digestion and prevent spikes in blood sugar after meals, also increase satiety and help prevent overeating and promote excessive loss of body fatl, two key circumstances for healthy blood sugar levels. Also, there are references in which it has been shown that a high intake of fatty fish like salmon and sardines, helps improve blood sugar regulation. According to a recent study of 68 overweight or obese adults who consumed 26 ounces (750 grams) of fatty fish per week, showed significant improvements in blood sugar levels after meals.

fish and shellfish
Mariscos. /Foto: Shutterstock

3. Flax seeds

The seeds are a great addition to the diet of people with diabetes, they are associated with a long list of benefits for gut health, they are satiating and they promote weight loss. They are rich in fiber and healthy fats, which play a positive role in regulating blood sugar. According to an 8-week study of 57 people with type 2 diabetes, those who consumed 7 ounces (200 grams) of 2.5% fat yogurt containing 1 ounce (30 grams) of flax seeds per day experienced significant reductions in HbA1c. They are also the perfect complement to integrate into juices, smoothies, desserts, salads and fruit cocktails.

Flax seeds./Photo: Shutterstock

4. Beans and lentils

The legume family represents a important source of nutrients for people with diabetes. Specifically, beans and lentils are two variants that are very rich in nutrients, such as magnesium, fiber and protein, which can help lower blood sugar. They are particularly rich in soluble fiber and resistant starch, which help slow digestion and can improve blood sugar response after meals. There is a study in 12 women which showed that adding black beans or chickpeas to a rice meal significantly lowered blood sugar levels after meals, compared to eating rice alone. The truth is that many other studies have shown the benefits of eating beans and lentils, to benefit the regulation of blood sugar and how protective agents against the development of diabetes. They are considered one of the best sources of carbohydrates for diabetes.

black beans
Frijoles. /Foto: Shutterstock

5. Kale

Kale, or kale, is one of the superfoods of the moment and there are good reasons: it is a green leafy vegetable that is packed with compounds that can help lower blood sugar levels, including fiber antioxidants and flavonoids. There is a very interesting Japanese study in this regard, which included the participation of 42 Japanese adults and in which it was shown that consuming 7-14 grams of kale with a high-carb meal significantly lowered blood sugar levels after meals, compared to a placebo. Among the most relevant findings, it has been shown that the antioxidant flavonoids found in kale, including quercetin and kaempferol, They have powerful blood sugar lowering and insulin sensitizing effects.

Kale. / Photo: Unsplash

6. Berries

Berries are simply the best fruit alternative for diabetes, they are incredibly attractive, nutritious, and low on the glycemic index. Every day there are more studies in which berry intake has been linked to better blood sugar control. They are loaded with fiber, vitamins, minerals and antioxidants, and they are an excellent option for people with blood sugar control problems, and it is easy and simple to integrate them generously into the diet. A 2019 study found that eat 2 cups (250 grams) of red raspberries with a high-carb meal significantly lowered insulin and blood sugar after meals in adults with prediabetes. In addition to raspberries, studies have shown that strawberries, blueberries, and blackberries can benefit blood sugar control by improving insulin sensitivity and the removal of glucose from the blood.

Berries-bayas
Bayas./Foto: Pexels

7. Avocados

We cannot leave without talking about the wonderful avocados, they are creamy and delicious, in addition to offering important benefits such as the regulation of blood sugar. They are rich in healthy fats, fiber, vitamins and minerals, and have been shown to adding them to meals improves blood sugar levels. Numerous studies have found that avocados can help lower blood sugar levels, and are also a great ally for protect against the development of metabolic syndrome, which is a group of conditions, including high blood pressure and high blood sugar, that increase the risk of chronic diseases. Best of all, it is delicious to add them in the diet, as well as easy since they go great in smoothies, salads, ceviches, soups, sauces, creams, guacamole and a long list of delicacies that benefit health and fill us with nutrients.

Avocado and Strawberry Salad
Avocado salad / Source: Shutterstock

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