Eating a healthy diet is essential to controlling blood sugar levels and promoting general health. Here are 17 foods that can help regulate blood sugar and keep it in balance. Oats, beans and lentils, salmon and other fatty fish, eggs, nuts and nut butters, seeds and seed butters, sugar-free yogurt and kefir, fermented vegetables, cruciferous vegetables, seafood, pumpkin, okra seeds, flaxseed, yogurt with flaxseed, kale, raspberries, strawberries, blueberries, blackberries, avocados and citrus fruits are all excellent choices for regulating blood sugar. Oats are a great source of soluble fiber which helps slow digestion and prevents blood sugar spikes after meals.
Studies have shown that taking oats significantly reduced fasting HbA1c and blood sugar levels compared to control meals. Beans and lentils are also high in fiber and can help protect against the development of diabetes. Salmon and other fatty fish offer a valuable source of protein, healthy fats, vitamins, minerals and antioxidants which can help regulate blood sugar levels. Pumpkin is high in carbohydrates called polysaccharides which have been studied for their blood sugar regulatory potential.
Treatments with pumpkin extracts and powders have been shown to significantly lower blood sugar levels in human and animal studies. Okra seeds have long been used as a natural remedy to treat diabetes because of their potent blood sugar-lowering properties. Ramnogalacturonan, the main polysaccharide in okra has been identified as a powerful antidiabetic compound. Flaxseed is also beneficial for controlling blood sugar levels.
A study conducted on 15 healthy adults showed that participants who received 1 ounce (25 grams) of ground chia seeds along with 2 ounces (50 grams) of a sugar solution had a 39% reduction in blood sugar levels compared to those who consumed the sugar solution alone.Kale is packed with flavonoid antioxidants such as quercetin and kaempferol which have potent blood sugar-lowering and insulin-sensitizing effects. Raspberries are also beneficial for controlling blood sugar levels as studies have shown that they can increase insulin sensitivity and improve blood glucose removal. Strawberries, blueberries and blackberries can also benefit blood sugar control. Avocados are high in healthy fats which can help lower blood sugar levels and protect against the development of metabolic syndrome.
Citrus fruits such as oranges may help improve insulin sensitivity, lower HbA1c and protect against the development of diabetes.In addition to eating these foods regularly to maintain healthy blood sugar levels it is important to exercise regularly, manage stress levels and get enough sleep.