Foods That Lower Blood Sugar

Managing blood sugar levels is crucial for individuals with diabetes and those at risk of developing the condition. Certain foods have been shown to help lower blood sugar levels, making them beneficial for maintaining healthy glucose levels. This article explores various foods that have been scientifically proven to reduce blood sugar.

Chickpeas: High Fiber and Protein Content

Chickpeas are a nutrient-rich food that can help control blood sugar levels. Studies have shown that chickpeas are more effective in reducing blood glucose incremental area under the curve (iAUC) compared to other carbohydrate-rich foods like potatoes and wheat. This effect is attributed to their low starch digestibility, high fiber, and protein content, which slow down the absorption of glucose.

Polyphenol-Rich Drinks: Apple and Blackcurrant

Polyphenol-rich drinks, particularly those containing apple and blackcurrant extracts, have been found to significantly reduce postprandial blood glucose levels. These drinks work by inhibiting glucose transport in the intestines, leading to lower blood sugar spikes after meals. The combination of apple and blackcurrant polyphenols was especially effective in reducing glucose and insulin levels.

Oat and Barley: Soluble Fiber β-Glucan

Oat and barley foods are known for their high content of soluble fiber, specifically β-glucan, which has been shown to reduce glycemic response. Clinical trials have demonstrated that meals containing oat or barley β-glucan significantly lower postprandial blood glucose levels compared to wheat-based foods. The effectiveness is greater when these grains are consumed in their intact form rather than processed.

Breadfruit Flour: Low Glycemic Index

Breadfruit flour, which has a high amylose content and a low glycemic index, has been shown to improve insulin sensitivity and lower blood sugar levels in diabetic mice. The consumption of breadfruit flour resulted in a significant reduction in blood glucose levels, making it a promising food for managing diabetes.

Inulin-Type Fructans: Chicory-Derived Fibers

Inulin and oligofructose, derived from chicory, are prebiotic fibers that do not contribute to glycemia. Studies have shown that replacing glycemic carbohydrates with inulin-type fructans in foods like yogurt and fruit jelly can significantly reduce postprandial blood glucose and insulin responses. The reduction in glycemia is positively correlated with the proportion of sugars replaced by these fibers.

Pomegranate Juice: Polyphenol Content

Pomegranate juice has been found to lower the glycemic response of high-glycemic index foods when consumed together. The polyphenols in pomegranate juice inhibit enzymes like α-amylase, which are involved in carbohydrate digestion, thereby reducing blood glucose levels. However, pomegranate extracts or supplements did not show the same effect.

High-Protein, Low-Carbohydrate Foods

High-protein, low-carbohydrate foods have been shown to produce a significantly lower glycemic response compared to high-carbohydrate foods. These foods are particularly useful in very low-carbohydrate ketogenic diets and can help manage blood sugar levels effectively.

Brown Rice: Whole Grain Benefits

Brown rice, compared to milled rice, has a lower glycemic index and produces a lower glycemic response. This is due to its higher content of dietary fiber, phytic acid, and polyphenols, which slow down the digestion and absorption of carbohydrates. Brown rice is particularly beneficial for diabetics and individuals with hyperglycemia.

Polyphenol- and Fiber-Rich Foods: Green Tea and Dried Fruits

Foods rich in polyphenols and fiber, such as green tea and certain dried fruits, can significantly lower postprandial blood glucose and insulin levels. These foods inhibit enzymes like α-amylase and α-glucosidase, which are involved in carbohydrate digestion, thereby reducing glucose absorption.

Conclusion

Incorporating these foods into your diet can help manage blood sugar levels effectively. Chickpeas, polyphenol-rich drinks, oat and barley, breadfruit flour, inulin-type fructans, pomegranate juice, high-protein low-carbohydrate foods, brown rice, and polyphenol- and fiber-rich foods have all been shown to lower blood sugar levels through various mechanisms. These foods can be particularly beneficial for individuals with diabetes or those looking to maintain healthy blood glucose levels.

Foods that lower blood sugar

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