Diet plays an important role in the health and general well-being of humans, as the foods consumed often get broken down and interact with the body to supply the body’s nutritional needs and either make or mar health. Nutritious food contains the essential nutrients in the appropriate proportions and has little or no harmful effect on the body.
However, many times, the foods we eat are often high in sugar content and can lead to a dangerous buildup of sugar in the blood. When the body’s insulin supply or production is depleted as a result of continued production of insulin by the pancreas, it could lead to type 2 diabetes and other chronic diseases, as well as the damage of tissues and nerves.
To prevent this from happening, it would be wise to devise certain ways of preventing the buildup of sugar in the bloodstream. One effective way of doing this is by increased consumption of certain foods that are known to help absorb the sugar content in foods we eat and ensuring that the sugar content in such foods is slowly released into the bloodstream.
A few of such foods are examined below:
1. Okra
Okra is one of the healthiest foods on the planet, and while many people often express reservations about it, it is worth noting that okra is a rich source of many essential nutrients. More importantly, it is rich in many blood-sugar-lowering compounds such as polysaccharides and flavonoid antioxidants.
It contains rhamnogalacturonan and flavonoids such as isoquercitrin and quercetin 3-O-gentiobioside, two important flavonoids which help to reduce blood sugar by inhibiting certain enzymes. These compounds also help to absorb the sugar in many of the foods we eat, thus helping to significantly lower the risk of type 2 diabetes.
2. Beans
Beans are rich in many essential nutrients such as fibre, protein, and magnesium, which are all known to lower blood sugar. Their high soluble fibre and resistant starch content are also linked to the facilitation of slow digestion and the release of sugar into the bloodstream.
Eating beans is also known to improve blood sugar response after every meal, making them a good post-meal sugar regulator. Apart from benefiting the body by regulating blood sugar levels, beans are generally known to protect against the development of diabetes.
3. Avocados
Avocados are nutritious and possess many health benefits, including the regulation of blood sugar. They are particularly rich in healthy fats, fibre, vitamins and minerals, with these nutrients known to help regulate blood sugar levels by absorbing the sugar in many of the foods we eat.
Apart from helping to reduce blood sugar levels, avocados can also protect against the development of other metabolic conditions that increase chronic disease risks such as high blood pressure or hypertension and high blood sugar.
4. Citrus fruits
Citrus fruits are not only sweet to the taste but are also linked to reduced blood sugar levels. Despite their low glycemic index status which means they don’t affect blood sugar like other fruits such as watermelon and pineapples, citrus fruits such as oranges and grapefruits are rich in fibre and other powerful plant compounds.
One of them is naringenin, a polyphenol that has powerful anti-diabetic properties, which makes them a good fit for people struggling with symptoms of diabetes. Increased intake of whole citrus fruits is also known to help improve insulin sensitivity, reduce HbA1c, and protect against the development of diabetes.
5. Berries
Berries such as strawberries, blueberries, raspberries and blueberries are linked to improved blood sugar control. They are rich in nutrients such as vitamins, minerals, fibre, and antioxidants compounds which makes them great for people who have blood sugar management issues.
They are also known to help reduce post-meal insulin and blood sugar levels in people with prediabetes, which implies they are good at absorbing sugar in the foods they eat. They also enhance insulin sensitivity and help improve sugar clearance from the blood.
6. Apples
Apples are rich in soluble fibre and plant compounds such as quercetin, chlorogenic acid, and gallic acid, all of which may help reduce blood sugar and protect against diabetes. Thus, you can consume apples after every meal to regulate your blood sugar levels by slowing down the release of sugar from the foods you eat.