KOMPAS.com – Although factors such as weight, activity, stress, and genetics play a role in regulating blood sugar.
You can follow a healthy diet for blood sugar management by eating healthy foods.
Choose foods that do not contain gluten, added sugar and processed carbohydrates, along with foods to stabilize blood sugar, quoted from Healthline and Medical News Today.
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1. Broccoli
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
Several human studies have shown that sulforaphane-rich broccoli extract has powerful antidiabetic effects, helping to improve insulin sensitivity and reduce blood sugar and markers of oxidative stress.
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2. Whole grains
Whole grains are a more nutritious alternative to processed or refined grains.
Contains endosperm, bran, and grain germ. Refined grains contain only endosperm, offering fewer nutritional benefits.
The main difference is that whole grains have more fiber, while refined grains only include the starchy portion of the grain.
Eating starchy endosperm alone can cause a person’s blood sugar levels to rise rapidly.
You can eat brown rice, whole wheat, whole wheat cereal, quinoa, oatmeal, whole wheat bread, pitas, and tortillas.
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3. Healthy fats
Eating more unsaturated fats and less saturated fats may help lower your risk of cardiovascular disease.
Consuming unsaturated fats instead of saturated fats can also help improve cholesterol levels and regulate blood sugar.
Foods that contain healthy fats include avocado, olive oil, nuts and seeds.
4. Kimchi
Fermented foods like kimchi and sauerkraut contain health-promoting compounds, including probiotics, minerals, and antioxidants.
Research links this compound to increased blood sugar and insulin sensitivity
Foods containing probiotics have an important effect on blood sugar regulation in people with type 2 diabetes.
The 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.
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5. Citrus Fruit
Although citrus fruits contain natural sugar, they are considered low to moderate on the glycemic index. Citrus fruits are also a good source of vitamins, minerals and fiber.
Citrus fruits like oranges and grapefruit are packed with fiber and contain plant compounds like naringenin, a polyphenol with powerful antidiabetic properties.
Eating whole citrus fruits can help improve insulin sensitivity, reduce HbA1c, and protect against diabetes.
6. Apple
Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acid, and gallic acid, which may help reduce blood sugar and protect against diabetes.
A study of 18 women found that eating an apple 30 minutes before eating rice significantly reduced post-meal blood sugar compared to eating rice alone.
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7. Foods high in protein
Protein is an important nutrient that can be obtained from meat, fish, plant foods such as nuts.
Research shows that protein does not increase blood sugar levels and can help a person feel full longer.
Foods high in protein include salmon, mackerel and tuna, while meat includes skinless chicken.
Meanwhile, for nuts, there are lentils, black beans, soybeans, tofu, and dairy products such as low-fat yoghurt.
