Many people avoid avocados because of their fat content, but this fat is actually good for your health, even for those with high levels of blood sugar. Fat is known as a monounsaturated fat, which slows down the distribution of sugars in the blood, resulting in less insulin release.
Studies have shown that avocados can reduce the risk of metabolic syndrome. This is a group of risk factors that can increase the risk of diabetes. It can also decrease the risk of blood vessel disease such as heart disease and stroke.
2. Olive oil
Like avocados, this type of oil contains monounsaturated fats that contribute to insulin resistance and the development of belly fat.
In 2010, the “Journal of Nutrition” revealed that blueberries can reduce the risk of developing diabetes, even for those who already have a risk. Blueberries contain bioactive elements that can help you increase your insulin sensitivity.
4. Cinnamon and cocoa
“Diabetes Care” conducted a study in 2003 that revealed how cinnamon helps the liver and muscles to be ready when in contact with insulin. This improves your chances of losing weight and allows for better maintenance of blood sugar levels.
Cocoa beans are rich in antioxidants. They also contain a flavanol called epicatechin, which regulates glucose production by activating key proteins. This can help stabilize blood sugar, even in people who already have diabetes.
5. Chia seeds
Studies have shown that high chia diets can help lower LDL cholesterol and triglycerides.
These seeds stabilize blood sugar levels, so you can eat them if you are at risk for diabetes or if you already have it. Chia seeds also help improve your cholesterol levels, high blood pressure and sugar levels, especially after eating.
A study published in The American Journal of Clinical Nutrition found that whole grain consumption benefited insulin sensitivity.
“The Journal of Medicinal Food” published a study in 2005 that shows that spices can lower cholesterol and glucose levels. As a result, insulin and blood sugar levels are reduced.
7. Cider vinegar
If you are having a meal with a lot of carbohydrates, apple cider vinegar can help you feel better afterwards. In addition, it helps to regulate the levels of sugar and insulin in the blood. One study reported that apple cider vinegar can improve insulin sensitivity after meals.
Cherries contain anthocyanins, which help people with diabetes to have lower blood sugar levels and to produce insulin up to 50%.
A study by The International Journal of Obesity found the benefits of eggs, even for obese people. In the study, obese people had two eggs for breakfast and they lost 65% more weight than those who do not eat eggs. Sugar and insulin levels are also regulated when you consume more eggs.
11. Blueberries and blackberries
Blackberries and blueberries will not increase your blood sugar as much as other fruits. These berries are high in fiber and have the highest concentrations of anthocyanins. Anthocyanins inhibit certain digestive enzymes to slow down digestion. They also prevent peak blood sugar levels after eating starchy meals.
One study reported the addition of bioactive blueberry (22.5 g) to smoothies improved insulin sensitivity in insulin resistance.
Garlic is well known for reducing cholesterol and blood sugar levels. A 2006 study was reinforced by a 2012 study where it was discovered that garlic extracts can help lower blood sugar.
Reports show that intake of garlic can reduce fasting blood sugar, which is your blood sugar when you have not eaten. Similar studies also suggest that onions have positive effects on blood sugar levels.
13. Leafy greens like spinach, kale …
- green leafy vegetables contain omega-3
- green leafy vegetables are very rich in iron and calcium
- leafy greens are low in carbohydrates
- leafy greens are rich in protein
- the proteins of leafy green vegetables are complete
Leafy greens are rich in fiber and nutrients such as magnesium and vitamin A. These nutrients can help lower blood sugar levels.
Eating 1.35 servings instead of 0.2 servings of leafy greens per day is associated with a 14 percent reduction in the risk of developing type 2 diabetes.
Here is a non-exhaustive list to inspire you to vary your greenery:
- organic vegetable leaves: turnips, beets, parsnip, radish
- cabbage family: cabbage, savoy cabbage, kale, cabbage, Chinese cabbage, Brussels sprouts
- sweet greens: lettuce, spinach, lamb’s lettuce, purslane, endives, Swiss chard, amaranth
- spicy greens: mustard, arugula, watercress
- herbs: parsley, coriander, basil, mint, dill
- wild herbs: dandelion, lamb’s quarters, plantain, oxalid, nettle
Diet is essential for controlling the symptoms of diabetes, especially type 2 diabetes. Although changing your diet will not cure the illness by magic, the above foods can keep your blood sugar levels stable.