foods to lower and regulate blood sugar

The 14 best foods to lower and regulate blood sugar, An important aspect of maintaining proper blood sugar levels is diet for those with prediabetes, diabetes, or other disorders that affect blood sugar.


Although other factors such as body weight, activity, stress and genetics have a role in regulating blood sugar, sticking to a balanced diet is essential.


While some foods, such as those high in added sugar, and refined carbohydrates, may cause fluctuations in blood sugar. Others can help you control your blood sugar while also improving your overall health.


regulating blood sugar

Now, we are going to share with you the 14 best foods for lowering and regulating blood sugar.


  1. (1)- Cruciferous vegetables such as cauliflower and broccoli
  2. (2)- Seafood
  3. (3)- Pumpkin and pumpkin seeds
  4. (4)- Nuts and nut butter
  5. (5)- Okra
  6. (6)- Flax and yogurt seeds
  7. (7) Legumes such as beans, lentils and chickpeas
  8. (8)- Fermented foods “Kimchi and sauerkraut”
  9. (9)- Chia seeds
  10. (10) – Kale Kale
  11. (11)- berries
  12. (12)- avocado
  13. (13)- Oats and oat bran
  14. (14)- Citrus fruits


best foods to lower and regulate blood sugar

  • (1)- Cruciferous vegetables such as cauliflower and broccoli:

Cauliflower produces sulforaphane, an isothiocyanate that helps lower blood sugar levels.


As broccoli is rich in glucosinolates and the myrosinase enzyme, the interaction between a glucosinolate component called “glucoraphanin” and the “myrosinase” enzyme leads to the production of this phytochemical “sulforaphane” when it is cut or chewed.


Broccoli extract rich in sulforaphane has great benefits, for fighting diabetes. According to animal and human research, this substance helps improve insulin sensitivity and lower blood sugar, signs of oxidative stress.


Broccoli sprouts are high in glucosinolates such as glucoraphenine, and when taken as a powder or extract, they have been shown to improve insulin sensitivity and lower blood sugar levels in individuals with type 2 diabetes.


Consumption of cruciferous vegetables has also been associated with a lower incidence of type 2 diabetes.


Keep in mind that the best strategy for increasing the availability of sulforaphane is to eat broccoli and cauliflower sprouts raw or barely steamed, or prepare broccoli with active myrosinase enzyme sources such as mustard seed powder.


  • (2)- Seafood:

Seafood, such as fish and shellfish, is an excellent source of protein, vitamins, and antioxidants, all of which may help regulate blood sugar.


Protein is essential for regulating blood sugar. It helps digestion and reduces the rise in blood sugar after meals, and increases the feeling of fullness.


It may also help prevent overeating, and reduce excess body fat, both of which are essential for maintaining proper blood sugar levels.


Fatty fish, such as salmon and sardines, have been shown to help regulate blood sugar levels.


  • (3)- Pumpkin and pumpkin seeds:

Pumpkin is a great choice for managing blood sugar, as it is rich in fiber and antioxidants. Many countries, such as Mexico and Iran, use pumpkin as a traditional remedy for diabetes.


Pumpkin is abundant in sugars, a type of carbohydrate that has been tested for its ability to control blood sugar levels.


In both human and animal tests, treatments with pumpkin extracts and powders have been shown to significantly lower blood sugar levels.


Pumpkin seeds are high in good fats and proteins, which makes them a good choice for managing blood sugar.


In a 2018 study of 40 people, eating 2 ounces (65 grams) of pumpkin seeds lowered post-meal blood sugar levels by up to 35% compared to a control group.


Do nuts help with blood sugar?

  • (4)- Nuts and nut butter:

Studies have proven that nuts are an excellent way to help manage blood sugar levels.


In a study of 25 people with type 2 diabetes, eating peanuts and almonds during the day as part of a low-carb diet reduced post-meal blood sugar levels.


Furthermore, a review indicated that in patients with type 2 diabetes, diets focusing on nuts with an average daily intake of 2 ounces (56 grams) significantly reduced fasting blood sugar. Also, hemoglobin A1c (HbA1c), “a marker of long-term glycemic control,” when compared to a control diet.


  • (5)- Okra:

Okra is often used as a vegetable but is primarily a fruit. Polysaccharides and flavonoid antioxidants are abundant in okra, which helps lower blood sugar levels.


Okra seeds have long been used in Turkey as a natural remedy for diabetes, due to their powerful blood sugar lowering properties.


Rhamnogalacturonan, the main polysaccharide in okra, has been discovered to be a powerful diabetes-fighting chemical.


Okra also contains the flavonoids isoquercitrin and quercetin 3-O-gentiobioside, which inhibit certain enzymes and thus help lower blood sugar.


Although animal studies suggest okra has powerful diabetes-fighting capabilities, more human study is needed.


  • (6)- Flax and yoghurt seeds:

Flaxseeds are rich in fiber and good fats, and their health benefits are well known. Flaxseeds also help lower blood sugar levels.


In a study of 57 patients with type 2 diabetes for eight weeks, those who consumed 7 ounces (200 grams) of 2.5% fat yogurt, along with 1 ounce (30 grams) of flaxseeds daily had significantly lower levels of HbA1c. From those who ate normal food.


what vegetables are best for high blood sugar?

  • (7) Legumes such as beans, lentils and chickpeas:

Beans are rich in magnesium, fiber, and protein, all of which can help lower blood sugar levels.


It’s rich in soluble fiber and resistant starch, two nutrients that promote digestion, and may improve your post-meal blood sugar response.


A study in 12 women found that adding black beans or chickpeas to a meal of rice reduced blood sugar levels after the meal much more than eating rice alone.


Many other studies have found that eating beans and lentils not only helps in regulating blood sugar, but also prevents the development of diabetes.


  • (8)- Fermented foods “Kimchi and sauerkraut”:

Fermented foods, such as kimchi and sauerkraut, are rich in health-promoting elements including probiotics, minerals, and antioxidants, and have been linked to improved blood sugar, and insulin sensitivity.


In a study of 21 patients with prediabetes, eating fermented kimchi for eight weeks increased glucose tolerance in 33% of participants. But only 9.5 percent of those who ate fresh kimchi improved their glucose tolerance.


  • (9)- Chia seeds:

Consuming chia seeds may help in controlling blood sugar. Eating chia seeds has been associated with lower blood sugar levels, and improved insulin sensitivity in studies.


Chia seeds may enhance insulin sensitivity and blood sugar control, as well as reduce disease risk, including diabetes risk, according to an analysis of 17 animal studies published in 2020.


Additionally, a study in 15 healthy adults found that consuming 1 ounce (25 grams) of crushed chia seeds combined with 2 ounces (50 grams) of the sugar solution lowered blood sugar levels by 39% compared to those who took the sugar solution alone.


foods to lower and regulate blood sugar


  • (10) – Kale Kale:

It’s often referred to as a “superfood,” and for good reason. It contains fiber, antioxidants, and flavonoids that may help lower blood sugar levels.


A study of 42 Japanese found that eating 7 or 14 grams of kale with a high-carb meal reduced post-meal blood sugar levels significantly more than a placebo.


What is the best fruit for high blood sugar

  • (11)- Berries:

Several studies have indicated that berries help, in better control of blood sugar.


Berries are high in fiber, vitamins, and antioxidants, making them a good choice for people who have trouble controlling their blood sugar.


In a 2019 study, eating two cups (250 grams) of red raspberries with a carbohydrate-rich dinner lowered post-meal insulin levels and blood sugar in people with prediabetes more than a control group.


  • (12)- Avocado:

Avocados, in addition to being a creamy and delicious fruit, may have great blood sugar-regulating properties.


It is rich in healthy nutrients, and has been shown to lower blood sugar levels when added to meals.


Several studies have shown that avocados help lower blood sugar levels and protect against the development of metabolic syndrome, a group of diseases that include high blood pressure and high blood sugar, which increase the risk of chronic disease.


  • (13)- Oats and oat bran:

Due to its high amount of soluble fiber, which has been shown to have significant blood sugar lowering properties. Including oats and oat bran in your diet may help you improve your blood sugar levels.


When compared to control meals, oat consumption significantly reduced HbA1c and blood sugar levels, according to a review of 16 trials.


  • (14)- Citrus fruits:

Despite the sweetness of many citrus fruits, research shows that they can help lower blood sugar levels.


Citrus fruits are low in sugar, which means they don’t raise blood sugar levels like other fruits like watermelon and pineapple.


Oranges and grapefruits are rich in fiber, and contain phytochemicals like naringin, a polyphenol that has powerful diabetes-fighting benefits.


Consuming whole citrus fruits may enhance insulin sensitivity, lower HbA1c, and prevent diabetes.


If you have prediabetes or diabetes or would like to reduce your risk of developing these conditions, using the items listed above as part of a balanced diet may help lower your blood sugar levels.


When it comes to improving blood sugar regulation, and preventing chronic disease, keep in mind that your entire food consumption, as well as aspects such as your activity level and body weight, are most important.