6 super foods help lower blood sugar levels

It is not as difficult to control blood sugar levels as you might think. Once suffering from diabetes, you need not refrain from all delicious foods. On the contrary, some super foods are beneficial and can even help stabilise the blood sugar levels. 

Walnuts
Walnuts are rich in omega-3 and are an ample source of monounsaturated fatty acids like oleic acid. It also contains EFAs like linoleic acid, alpha linolenic acid (ALA), and arachidonic acids. Scientific studies prove that the inclusion of walnuts in any diet helps prevent coronary heart diseases by favoring a healthy lipid supply. Their consumption lowers bad cholesterol (LDL) and increases level of good cholesterol (HDL). Daily consumption of 25 grams of walnuts would provide 90% of the recommended daily intake of EFAs, which in turn lowers the risk of high blood pressure and heart diseases. 

People suffering from diabetes can have walnuts on a regular basis without any significant weight gain, since they contain a high amount of polyunsaturated and monounsaturated fats. In addition, intake of nuts is inversely proportional to the risk of developing type-2 diabetes (Type 2 diabetes is characterized by significantly elevated blood sugars. resulting from decreased sensitivity to the hormone insulin). A study found that if it we eat walnuts twice a week (about an ounce each time, i.e. 14 walnuts), it can reduce the risk of type 2 diabetes by 24%. 

Avocados

Avocados are high in monounsaturated fats, which are generally considered among the healthiest of fats. Researchers have found that a diet high in monounsaturated fats and low in low–quality carbs may improve insulin sensitivity, thus stabilizing the blood sugar levels. 

Monounsaturated fats also improve heart health — an especially important benefit for diabetics, who are at an increased risk for heart disease and stroke.  

In addition, avocados are rich in dietary fiber and so it can reduce the rate of digestion of starch. Fiber helps to slow the breakdown of food into usable sugars, so it is absorbed by the body in a more balanced way. Furthermore, the majority of carbohydrates in avocados are made up of 7-carbon sugars, a relatively rare form of sugar. This helps avocados control the way that glucose is metabolized by the body, thereby protecting the overall health of diabetic patients. And its saturated fats help increase the sensitivity of insulin, thus stabilizing the blood sugar levels. 

Pumpkin seeds

Several studies have found that supplementing the diet with pumpkin juice or seed powder reduced blood sugar levels in people with type 2 diabetes. 

The high magnesium content of pumpkin seeds may be responsible for their positive effect on diabetes. Magnesium helps break down food into blood sugar and then supplies energy to the body. Studies found that when the body lacks magnesium, the impedance of insulin will be greatly increased. In other words, the body needs more insulin in order to carry out the same amount of work. Therefore sufficient magnesium is needed for the functioning of insulin. It was found that if we eat 100 milligrams of magnesium per day, the chance of suffering from type 2 diabetes will be reduced by 15%. And every 100 grams of pumpkin seeds can provide 262 mg of magnesium.  

Cinnamon

Cinnamon may also help treat Type 2 diabetes. 

While it is true that there is no cure for type 2 diabetes, cinnamon can also be an effective tool in managing the disease. 

Cinnamon can help manage type 2 diabetes in two different ways: (1) It can reduce blood pressure and have a positive effect on blood markers for those with type 2 diabetes. (2) Cinnamon can reduce insulin resistance. Cinnamon has been shown to lower fasting blood sugar levels by up to 29%, which can reduce the instance of type 2 diabetes. 

Cinnamon works directly on the muscle cells to force them to remove sugar from the bloodstream, where it is converted to energy.

The key is in increasing insulin sensitivity in the body, a sensitivity that slowly decreases as we age and consume more sugar. Cinnamon repairs the receptors so they are once again responsive to insulin. In time, sugar levels normalize due to an increase in insulin sensitivity. 

Add to this the fact that cinnamon has a naturally sweet taste that is devoid of sugar, making it a great addition to foods as a dessert or snack. 

Blueberries

Blueberries are one of the most nutrient-dense foods in the world and contain large levels and a broad range of antioxidants, which makes it one of the highest antioxidant foods in the world. 

Studies have found that people with type 1 diabetes who consume high-fiber diets have low blood glucose levels, and people with type 2 diabetes who consume the same may have improved blood sugar, lipid and insulin levels. One cup of blueberries contributes 3.6 grams of fiber. The water-soluble fiber, can slow down the food into the intestine, thereby improving the level of blood sugar. In addition, their unique nutrients are in their natural color - anthocyanins, a kind of antioxidant which helps increase the sensitivity of blood glucose to insulin, thereby stabilizing the blood sugar levels. Researchers found that consuming three servings per week of blueberries, grapes, raisins, apples or pears reduced the risk of type 2 diabetes by 7 percent. 

Oats

Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes. They may also improve insulin sensitivity. These effects are mainly attributed to the ability of beta-glucan (sugars that are found in the cell walls of oats) to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood.