How To Reduce Blood Sugar After Eating
How To Reduce Blood Sugar After Eating – Medically Reviewed by Grant Tinsley, Ph.D., CSCS, *D, CISSN, Nutrition – By Jillian Kubala, MS, RD August 10, 2020
People with prediabetes, diabetes, or other medical conditions that affect blood sugar should eat a healthy diet to help maintain healthy blood sugar levels. Many foods can help lower your blood sugar, but some may be more effective than others.
How To Reduce Blood Sugar After Eating
Although factors such as weight, activity, stress, and genetics play a role in blood sugar maintenance, a healthy diet is important for blood sugar control.
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Certain foods, including added sugars and refined carbohydrates, can contribute to blood sugar fluctuations, while others promote overall health and improve blood sugar control (
This plant chemical is produced when broccoli is cut or chewed by a reaction between a glucosinolate compound called glucoraphanin and the enzyme myrosinase, both of which are concentrated in broccoli (5).
Test-tube, animal and human studies show that sulforaphane-rich broccoli extract has powerful anti-diabetic effects, helping to improve insulin sensitivity and reduce blood sugar and markers of oxidative stress.
Broccoli sprouts are a source of glucosinolates such as glucoraphanin and have been shown to promote insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes when added as a powder or extract.
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Remember that the best way to increase your supply of sulforaphane is to enjoy broccoli and broccoli sprouts raw or lightly steamed, or add something like mustard seed powder to cooked broccoli.
Seafood, including fish and shellfish, provides valuable sources of protein, healthy fats, vitamins, minerals and antioxidants that help control blood sugar levels.
Protein is important for regulating blood sugar levels. It slows down digestion and prevents blood sugar spikes after meals and increases the feeling of fullness. In addition, it can help prevent overeating and reduce excess body fat, two important outcomes for healthy blood sugar levels (
Consuming fatty fish such as salmon and sardines is said to help regulate blood sugar levels.
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For example, one study of 68 overweight or obese adults who ate 26 ounces (750 grams) of fatty fish per week showed significant improvements in postprandial blood sugar levels, compared to those who ate lean fish (
Brightly colored and full of fiber and antioxidants, pumpkin is a great choice for blood sugar control. In fact, pumpkin is used as a traditional diabetes treatment in many countries such as Mexico and Iran (
Cucumbers contain carbohydrates called polysaccharides that have the ability to control blood sugar. Treatment with pumpkin and flour has been shown to significantly lower blood sugar levels in both human and animal studies (
However, more research is needed to determine how whole pumpkin, such as when eaten roasted or steamed, benefits blood sugar.
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Pumpkin seeds are full of healthy fats and proteins, making them a great choice for controlling blood sugar.
A 2018 study of 40 people found that consuming 2 ounces (65 grams) of pumpkin seeds reduced postprandial blood sugar levels by 35%, compared to a control group.
A study of 25 people with type 2 diabetes found that eating beans and nuts throughout the day as part of a low-carb diet reduced fasting and postprandial blood sugar levels.
Also, in the review, diets emphasizing tree nuts significantly reduced fasting blood sugar and hemoglobin A1c (HbA1c), a long-term marker of blood sugar control, compared to a control diet. People with type 2 diabetes (
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Okra is a fruit that is widely used as a vegetable. It is a rich source of blood sugar-lowering compounds such as polysaccharides and flavonoid antioxidants.
In Turkey, okra seeds have long been used as a natural remedy for diabetes due to their powerful blood sugar-lowering properties (
Rhamnogalacturonan, the main polysaccharide in okra, has been identified as a potent anti-diabetic compound. Okra also contains the flavonoids isoquercitrin and quercetin 3-O-gentiobioside, which help lower blood sugar by inhibiting certain enzymes.
Flax seeds are rich in fiber and healthy fats and are known for their health benefits. In particular, flax seeds help reduce blood sugar levels.
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In an 8-week study of 57 people with type 2 diabetes, 7 ounces (200 grams) of 2.5% fat yogurt per day containing 1 ounce (30 grams) of flaxseeds reduced HbA1c levels. plain yogurt (
Moreover, 25 controlled studies have shown that eating whole flaxseeds has resulted in significant improvements in blood sugar control.
Beans and lentils are rich in nutrients such as magnesium, fiber and protein, which help lower blood sugar. It is especially high in soluble fiber and resistant starch, which slows digestion and can increase the blood sugar response after a meal (
For example, one study of 12 women found that adding black beans or chickpeas to a rice meal significantly reduced postprandial blood sugar levels compared to eating rice alone (
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Many other studies have shown that eating beans and lentils not only improves blood sugar control, but can also help prevent diabetes.
Tasty foods like kimchi and sauerkraut are packed with health-promoting compounds, including probiotics, minerals and antioxidants, and eating them has been linked to improved blood sugar and insulin sensitivity.
A study of 21 prediabetic patients showed that consuming boiled kimchi for 8 weeks improved glucose tolerance in 33% of participants, while only 9.5% of participants who drank fresh kimchi showed improved glucose tolerance.
Another study in 41 diabetic patients found that following a traditional Korean diet rich in fermented foods such as kimchi for 12 weeks resulted in lower HbA1c levels than a control diet.
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Eating chia seeds can help control blood sugar. Studies have linked the consumption of chia seeds to lower blood sugar levels and improve insulin sensitivity.
A 2020 review of 17 animal studies concluded that chia seeds can improve insulin sensitivity and blood sugar control, as well as reduce the risk of disease, including the risk of diabetes.
Also, a study of 15 healthy adults found that participants who received 1 ounce (25 grams) of ground chia seeds and 2 ounces (50 grams) of sugar solution had a 39 percent decrease in blood sugar. Just a sugar solution
Kale is often described as a “superfood” – and for good reason. It’s full of compounds that help lower blood sugar, including fiber and flavonoid antioxidants.
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A study involving 42 Japanese adults found that eating 7 or 14 grams of cabbage with a high-carbohydrate meal significantly reduced postprandial blood sugar levels compared to a placebo.
Research has shown that the flavonoid antioxidants in kale, including quercetin and kaempferol, have the effect of lowering blood sugar and insulin sensitivity.
Many studies have linked berry intake to improved blood sugar control. Berries are loaded with fiber, vitamins, minerals, and antioxidants, making them a great choice for people with blood sugar issues.
A 2019 study found that eating 2 cups (250 grams) of red fruit with a high-carbohydrate meal significantly reduced postprandial insulin and blood sugar levels compared to a control group.
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In addition to raspberries, studies have shown that strawberries, blueberries, and blackberries benefit blood sugar management by increasing insulin sensitivity and increasing blood glucose clearance.
In addition to being creamy and delicious, avocado can also provide significant benefits for blood sugar control. They are rich in healthy fats, fiber, vitamins and minerals, and adding them to meals has been shown to improve blood sugar levels.
Many studies have found that avocados can help reduce blood sugar levels and prevent the development of metabolic syndrome, which increases the risk of chronic diseases including high blood pressure and blood sugar.
However, keep in mind that many studies examining the effects of avocados on blood sugar levels may be influenced by aspects of research funded by the Haas Avocado Board.
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Including oats and oat bran in your diet can help improve blood sugar levels, which have hypoglycemic properties (due to their high soluble fiber content).
An analysis of 16 studies found that taking oats significantly reduced HbA1c and fasting blood sugar compared to a control diet.
Additionally, a small study of 10 people found that mixing 7 ounces (200 ml) of water with 1 ounce (27.3 grams) of oat bran before eating white bread significantly reduced post-meal sugar levels.
Although many citrus fruits are sweet, studies show that they help lower blood sugar levels. Citrus fruits are considered low-glycemic fruits because they do not affect blood sugar levels, as well as fruits such as watermelon and pineapple.
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Citrus fruits like oranges and grapefruit are packed with fiber and contain plant compounds like naringenin, a polyphenol that has powerful anti-diabetic properties.
Eating whole citrus fruits can help improve insulin sensitivity, lower HbA1c,
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