People with prediabetes, or diabetes probably have counted their daily consumption of sugary foods. Even though you don’t have any health condition, you still need to watch your blood sugar, so that it doesn’t spike to the roof. Based on an article from The University of Texas MD Anderson Cancer Center mentioned, too much sugar in your blood makes it thick and syrupy. In the short team, a spike in your blood sugar will cause a sugar rush, cravings, and lethargy. In the long term, it can cause some serious problems, like heart and kidney problems, eyesight, and nerve issues.
You can lower sugar blood by doing exercise. Exercise can lower your blood sugar up to 24 hours after your workout. Physical activity also makes your body more sensitive to insulin. Other than that, you can find the benefits of lowering blood sugar through these nutritious foods.
Broccoli is rich in sulforaphane. This type of isothiocyanate has the great property of reducing blood sugar. Based on the United States National Library of Medicine, this chemical produced in broccoli has powerful anti-diabetic effects. It helps to enhance insulin sensitivity and reduce blood sugar. But you need to notice that you can get this benefit if you consume broccoli raw or lightly steamed, or by adding sources of myrosinase like mustard seed powder to cook your broccoli.
Fermented foods, like kimchi, are contained probiotics, minerals, and antioxidants. These compounds can help to improve blood sugar and insulin sensitivity. Based on the study, people with prediabetes who consumed fermented kimchi for 8 weeks, improved glucose tolerance by up to 33%. It’s a good benefit for you who love Korean foods, right?
As a superfood, avocados never stop amazing us, right?
This creamy, delicious food has benefits for blood sugar regulation. It’s rich in healthy fats, vitamins, and minerals. Some studies mentioned that avocados may help reduce blood sugar levels. Avocado also has other benefits to improve your health.
Oats are a source of carbs that are rich in fiber. Based on the study, consuming oat daily may reduce blood sugar levels. Some studies also showed that people who consume 200ml of water mixed with 27 grams of oat before eating white bread, significantly reduced post-meal blood sugar compared with drinking plain water.
Orange and other citrus fruits are a great source to lower blood sugar. Although many citrus fruits are sweet, these types of fruits are considered low glycemic fruits, because they won’t spike your blood sugar to the roof after consuming it. these fruits are rich in fiber, and naringenin, a polyphenol that has powerful anti-diabetic benefits. Consuming oranges or other citrus fruits may help improve insulin sensitivity, lower blood sugar and reduce the potential of diabetes in your body.
You can consume these foods regularly to help to lower your blood sugar. But you also need to remember that your overall intake and activity level give a huge impact on your health, including controlling the blood sugar in your body.