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The Sugar Detox, by Brooke Alpert and Patricia Farris, is the book to read if you want to find out how to kick your sugar habit, and what effect doing this will have on your body. The book covers what sugar does to our health, and the damage it can bring, such as causing weight gain, fatigue, dull skin, and even sickness, and then goes on to ...
- Overview
- 1. Broccoli and broccoli sprouts
- 2. Seafood
- 3. Pumpkin and pumpkin seeds
- 4. Nuts and nut butter
- 5. Okra
- 6. Flaxseed
- 7. Beans and lentils
- 8. Kimchi and sauerkraut
- 9. Chia seeds
Several foods may help lower your blood sugar, but some may be more effective than others.
Although factors such as body weight, activity, stress, and genetics also play a role in regulating blood sugar, following a healthy diet is critical for blood sugar management (1, 2).
While some foods, including those high in added sugar and refined carbs, can contribute to blood sugar fluctuations, others can optimize blood sugar regulation while promoting overall health (3, 4).
Here are 17 foods that may help regulate your blood sugar.
Sulforaphane is a type of isothiocyanate that has blood sugar-reducing properties. This plant chemical is produced through an enzyme reaction when broccoli is chopped or chewed (5).
Test-tube, animal, and a few human studies have shown that sulforaphane-rich broccoli extract has potent antidiabetic effects, helping enhance insulin sensitivity and reduce blood sugar and oxidative stress markers (6, 7).
Broccoli sprouts are concentrated sources of glucosinolates such as glucoraphanin. Research suggests that these compounds help promote insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract (8, 9).
Additionally, eating cruciferous vegetables may reduce the risk of type 2 diabetes, but more research is needed (10, 11).
The best way to enhance the availability of sulforaphane is to enjoy broccoli and sprouts raw or lightly steamed or add active sources of myrosinase, such as mustard seed powder, to cooked broccoli (12).
»MORE:Living with diabetes? Explore our top resources.
Seafood, including fish and shellfish, is a valuable source of protein, healthy fats, vitamins, minerals, and antioxidants that may help regulate blood sugar levels.
Protein is essential for blood sugar management. It helps slow digestion, prevents postmeal blood sugar spikes, and increases feelings of fullness. Plus, it may help prevent overeating and promote excess body fat loss, two essential effects for healthy blood sugar levels (13).
A high intake of fatty fish such as salmon and sardines has been shown to help improve blood sugar regulation.
For example, in a small study with 68 participants, adults with overweight or obesity who consumed 26 ounces (oz), or 750 grams (g), of fatty fish per week had significant improvements in postmeal blood sugar levels compared with those who consumed lean fish (14).
Brightly colored and packed with fiber and antioxidants, pumpkin is a great choice for blood sugar regulation. Pumpkin is a traditional diabetes remedy in many countries, including Mexico and Iran (15).
Pumpkin is high in carbs called polysaccharides, which have been studied for their blood sugar-regulating potential. Treatments with pumpkin extracts and powders have been shown to significantly decrease blood sugar levels in both limited human studies and animal studies (16, 17).
However, more research is needed to determine how whole pumpkins may benefit blood sugar.
Pumpkin seeds are packed with healthy fats and protein, which make them an excellent choice for blood sugar management (18, 19).
Research has shown that eating nuts may be an effective way to help regulate blood sugar levels.
In a small study of 25 people with type 2 diabetes, consuming both peanuts and almonds throughout the day as part of a low carb diet reduced fasting and postmeal blood sugar levels (21).
Okra is a fruit that’s commonly used like a vegetable. It’s a rich source of blood sugar-lowering compounds such as polysaccharides and flavonoid antioxidants (23).
Okra seeds may be beneficial as a natural remedy for diabetes due to their potent blood sugar-lowering properties (24).
Rhamnogalacturonan, the main polysaccharide in okra, has been identified as a powerful antidiabetic compound. Plus, okra contains the flavonoids isoquercitrin and quercetin 3-O-gentiobioside, which help reduce blood sugar by inhibiting certain enzymes (25, 26, 27).
Although animal studies suggest that okra has potent antidiabetic properties, human research studies are needed.
Flaxseed is rich in fiber and healthy fats and may help reduce blood sugar levels.
In an 8-week study of 57 people with type 2 diabetes, those who consumed 7 oz (200 g) of 2.5% fat yogurt containing 1 oz (30 g) of flaxseed each day experienced significant reductions in HbA1c — a marker of long-term blood sugar regulation — compared with those who consumed plain yogurt (28).
Beans and lentils are rich in magnesium, fiber, and protein. These nutrients may be able to help lower blood sugar. They’re particularly high in soluble fiber and resistant starch, which help slow digestion and may improve blood sugar response after meals (30).
For example, a study of 12 women demonstrated that adding black beans or chickpeas to a rice meal significantly reduced postmeal blood sugar levels compared with eating rice alone (30).
Fermented foods such as kimchi and sauerkraut contain health-promoting compounds, including probiotics, minerals, and antioxidants. Research associates these compounds with improved blood sugar and insulin sensitivity (33, 34).
A 2021 review concluded that probiotic foods had a notable effect on blood sugar regulation in people with type 2 diabetes. Researchers noted that these foods had the greatest impact on people whose diabetes was not well managed and those who were not on insulin therapy (35).
Eating chia seeds may benefit blood sugar regulation. Some studies link chia seed consumption to reductions in blood sugar levels and improvements in insulin sensitivity.
A 2020 review of 17 animal studies concluded that chia seeds might help improve insulin sensitivity and blood sugar regulation and potentially reduce disease risk, including the risk of diabetes (37).
- Jillian Kubala, MS, RD
Nov 6, 2024 · This doesn’t necessarily reduce the sugar in your diet, but it can help you avoid big spikes in blood sugar. An example of a food combo that can help tamper down a potential spike: cut a date in ...
Oct 26, 2022 · Glucose is the main type of sugar in your blood and needs to be measured by people with prediabetes, type 1, type 2, and gestational diabetes. Chronic high blood glucose from a high-sugar diet can eventually lead to permanent damage to your eyes, nerves, kidneys, and blood vessels.
- Adrienne Dellwo
Jul 24, 2024 · Researchers advise consuming foods in the following order: high-water and fiber-rich dishes (such as vegetables), then high-protein foods, then oils/fats, next slowly digested whole, complex ...
Feb 28, 2023 · Almost 90% of the added sugars in the average American’s diet come from ultra-processed foods, whereas only 8.7% come from foods prepared from scratch at home using whole foods .
Discover the easy way to spot them on food labels. The biggest sources of hidden sugars—including certain fruit and sports drinks, condiments, soups and yogurts. Sweet and tasty desserts that make filling, nutritious alternatives to traditional high-calorie fare. How sugar substitutes can actually work against your quest for better health ...
