Diabetes is a chronic condition caused by high blood sugar levels. According to worldwide statistics released by the IDF in 2021, about 537 million adults had diabetes, and approximately one in two adults with the disease were undiagnosed. One can manage the condition via remedies, a healthy lifestyle, and good food habits. Read on to know about three foods that lower blood sugar levels and the relationship between food and blood sugar.

Top 3 foods that lower blood sugar and how to have them

Broccoli

A higher intake of cruciferous vegetables, such as broccoli, is associated with a lower risk of type 2 diabetes. Broccoli contains a component called sulforaphane, which helps lower blood sugar, and its extract has strong anti-diabetic potential. It can help reduce oxidative damage and enhance insulin sensitivity, making it one of the main three foods that lower blood sugar. To get the maximum benefits from it, broccoli can be eaten raw or lightly steamed or blanched. You can try including it by making things like salads, soups, as steamed sides along with your main course, and as an accompaniment to lean meats of your choice. You can also include it in various stir-fry preparations as part of foods that lower blood sugar levels.

Berries
Berries are the second most beneficial food item on the list of three foods that lower blood sugar. Commonly consumed berries, such as cranberries, raspberries, strawberries, blueberries, and mulberries, are a diabetes superfood due to their antioxidant qualities. They help control blood sugar after meals and also aid in maintaining a healthy BMI. These can either be consumed raw or in the form of smoothies or desserts (in moderation) to get maximum benefits from them. According to research, eating two cups of red raspberries can help lower blood glucose levels after meals if you are prediabetic.

Oats and oat bran

Additionally, oats make an essential component of our list of three foods that lower blood sugar levels. It is rich in beta-glucan, a fiber that helps lower blood sugar. Beta-glucan plays a beneficial role in insulin resistance and can control post-meal glucose responses. Oats lead to satiety and minimize hunger pangs, thereby reducing unhealthy snack consumption during mid-day-snack times. It can be cooked traditionally by boiling it in water or soaked overnight in skimmed milk. You can add your favorite berries, which are part of the list of three foods that lower blood sugar levels, to make your oatmeal healthier and tastier. Oat bran has similar health benefits to oatmeal. Drinking oat bran in water before consuming white bread helps reduce blood sugar spikes. Oats also help maintain healthy lipid levels, which are an essential component of sustained metabolic health.

Including the three food items mentioned in this article will aid in lowering blood sugar levels. Read on to know about the foods that lead to high blood sugar levels and why, plus which foods help lower blood sugar.

The relationship between foods and blood sugar levels
Oxidative damage, which is damage from free radicals produced in the body, and insulin resistance are primary causes of high blood sugar levels. Bodies react to particular nutrients in specific ways. Food consumed is digested by the body, and in the process it is broken down into sugar. Eating foods such as processed items, white bread, ice creams, and cookies spike blood sugar levels due to their high glycemic index. This results in the pancreas releasing insulin, prompting the cells to rapidly absorb these sugars and use them as fuel for body functions. When the sugar is used as energy, the pancreas produces glucagon to signal the liver to release the stored sugar into the bloodstream. However, this mechanism gets disrupted due to aging and other factors, and the body cells stop responding to insulin. This is also known as insulin resistance, which can eventually lead to diabetes.

It is advisable for individuals to try a meal plan consisting of unsaturated fatty acids, fruits, vegetables, low-fat dairy products, and whole grains. It has been demonstrated that when one increases their intake of such foods, they can enjoy the benefits of a healthy combination of dietary fibers, polyphenols rich in antioxidants, and low-density and low-glycemic index foods. These foods prevent a sudden spike in blood sugar. All of these help in fat reduction and thus reduce the risk of hyperglycemia (high blood sugar) and health problems relating to it. Aside from this, a decreased consumption of fish, poultry, tree nuts, and legumes is recommended. It is also advisable to have minimal red meat or avoid it completely to fight against oxidative damage and insulin resistance. Individuals with diabetes or at-risk of the condition can consult their primary healthcare professional for a food plan to follow and indulge in moderate exercises as part of their self-care plan.