8 Foods that keep your sugar levels in check naturally (SQ-35)

High levels of blood sugar, if not checked in time, can lead to a range of metabolic disorders including type 2 diabetes. Continuously high levels of sugar circulating in the blood can trigger oxidative stress and inflammation in the blood vessels. This creates serious complications in the vascular system, making diabetic patients particularly vulnerable to cardiovascular problems (increased blood pressure, cholesterol levels, triglyceride levels, heart failure and stroke), kidney damage, impaired or complete loss of vision (diabetic retinopathy), nerve damage and even depression and dementia.

Taking drugs to control your sugar levels may bring short term benefits, but in the long-run these medications can cause even further damage. The best way to manage blood sugar and diabetes is to incorporate dietary and lifestyle changes that includes eating a healthy high-fibre, low-sugar diet and increasing physical activity.

Some foods are considered anti-diabetic as they not only help to keep blood sugar levels in check but are also loaded with both soluble and insoluble fibre, vitamins, minerals, proteins and anti-oxidants that provide body-wide protection against serious complications associated with diabetes.

1. Leafy greens
   
   Leafy green vegetables are low in calories and high in fibre. Fiber rich foods contain low amounts of digestible carbohydrates, thus preventing sudden spikes in blood sugar levels. All leafy green vegetables – including spinach, kale, Swiss chard, collards, turnip greens – are great foods to be included in your everyday diet if you are concerned about your rising blood sugar levels. In addition, leafy greens are also rich source of many vitamins, minerals and anti-oxidants:
   
   Magnesium – studies suggest that magnesium is required for glucose and insulin metabolism and sufficient intake of magnesium can prevent type 2 diabetes and metabolic syndrome. [1] [2] [3].
   
   Vitamin C: an extraordinary anti-oxidant that works in many ways:
   
   
   • Lowers blood glucose and lipid levels in people with type 2 diabetes [4]
     
     
   • Increases the availability of nitric oxide (NO), that helps blood vessels relax and improves insulin sensitivity.
     
     
   • Makes the walls of blood vessels strong and elastic, improving the blood flow and preventing the formation of plaque in the arteries.
     
     
   • Improves eye health; decreases the risk of cataracts, and delays the progression of age-related macular degeneration (AMD) and vision loss; all of these are serious complications associated with diabetes.
     
     
   • Reduces inflammatory and metabolic markers in obese people with type 2 diabetes and/or high blood pressure [5].
     
     
   Lutein and zeaxanthin – important antioxidants that protect eyes from macular degeneration and cataracts.

2. Cinnamon
   
   Cinnamon is a rich source of polyphenols, known to have a positive effect on blood glucose levels and insulin signalling. Studies show that both whole cinnamon and cinnamon extract can significantly improve blood glucose in people with type 2 diabetes or prediabetes. [6]
   
   A recent meta-analysis of randomized controlled trials evaluated cinnamon's effect on glycemia and lipid levels. It found that cinnamon intake is associated with a “statistically significant decrease in levels of fasting plasma glucose, total cholesterol, LDL-C, and triglyceride levels, and an increase in HDL-C levels”. [7]

3. Walnuts
   
   Walnuts add a delicious crunch to your regular salads. But it adds a lot to your health profile too. Eating walnuts can reduce your risk factors for diabetes and associated vascular complications in a number of ways. A 2016 study showed that a walnut-rich diet reduces lipid levels, in particular for those who have insulin resistance [8].
   
   Walnuts are a rich source of healthy fats (linoleic acid; alpha-linolenic acid or ALA), anti-oxidants, flavonoids and vegetable proteins – an amazing combination that has a favorable effect on the following [9] [10] [11]:
   
   
   • Insulin resistance
     
     
   • Type 2 diabetes
     
     
   • Heart and circulatory health
     
     
   • Cholesterol levels
     
     
   • Inflammatory markers
     
     
   • Endothelial functions and circulatory health

4. Fenugreek
   
   Fenugreek is commonly used as a traditional medicine to manage diabetes in Asia. Human studies show that fenugreek seeds can significantly reduce postprandial (after meal) glucose and insulin levels [12] [13].
   
   A meta-analysis of clinical trials supported the positive role of fenugreek seeds on glycemic control in diabetics [14]. The study authors concluded that “fenugreek seeds may contribute to better glycemic control in persons with diabetes mellitus with a similar magnitude of effect as intensive lifestyle or other pharmaceutical treatment added to standard treatment.”
   
   One of the studies included in the meta-analysis suggests that a unique amino acid called 4-hydroxyisoleucine in fenugreek helps to stimulate insulin production. Gum fraction and presence of other bio-active compounds may also be responsible for fenugreek’s anti-diabetic effects, according to the meta-analysis. The ability of fenugreek to lower cholesterol levels is another value adding benefit for patients with high blood sugar levels.

5. Okra
   
   Mounting evidence suggests that okra, also called lady fingers, can help stabilize blood glucose levels. Okra seeds contain alpha-glucosidase inhibitors, compounds that stop the starch from converting into sugar in the intestines. In addition, okra is rich in insoluble fibres, that slows down the rate at which sugar is absorbed from the gut and reaches the bloodstream. As a rich source of vitamins, minerals and dietary fibres, okra offers several other health benefits – that includes improving cholesterol levels, improving digestive health and even preventing certain forms of cancer.

6. Chia Seeds
   
   As a rich source of fibre, chia seeds make for an amazing food for diabetic patients or those with pre-diabetes and struggling with high blood sugar levels. This food is also gluten free, a good source of alpha linoleic acids and full of trace minerals and vitamins such as magnesium, potassium, calcium and folic acid.
   
   
   • Improves sudden spikes in sugar levels after meals [15] (improves postprandial glycaemic control.)
     
     
   • Reduces hunger and increases satiety, thus helps in weight management
     
     
   • Reduces major cardiovascular risk factors, such as blood pressure, cholesterol levels and inflammatory markers while maintaining good glycaemic and lipid control in type 2 diabetic patients. [16]

7. Legumes
   
   Legumes have many things going in their favour. Chickpeas, kidney beans and all types of lentils are a great source of fibre, proteins and minerals like magnesium and potassium. Legumes are low in fat and have q low glycaemic index, making them extremely beneficial for people with type 2 diabetes. Legumes also reduces the risk of coronary heart diseases.

8. Broccoli
   
   This superfood is a rich source of fibre, Vitamin C and magnesium. Studies show that broccoli improves insulin resistance in type 2 diabetic patients [17].
   
   A study investigated the effects of broccoli, specifically broccoli sprouts powder (BSP), on certain oxidative stress markers in type 2 diabetes patients. It found a significant decrease in malondialdehyde (MDA), LDL cholesterol while increasing total anti-oxidant capacity [18]. Broccoli is clearly helpful in preventing the oxidative damage to the cardiovascular system, one of the biggest complications in diabetes. Another study from the same author suggested that bioactive compounds, especially sulforaphane makes broccoli an excellent food choice for diabetics resulting in the listed benefits, and improving insulin resistance and preventing kidney damage, diabetes-induced fibrosis, and vascular complications that often accompany diabetes. [19]

References:

1. Rodriguez-Moran M et al. The role of magnesium in type 2 diabetes: a brief based-clinical review. Magnesium Research 2011;24:156-62. [PubMed abstract]
2. Kim DJ, Xun P, Liu K, et al. Magnesium intake in relation to systemic inflammation, insulin resistance, and the incidence of diabetes. Diabetes Care. 2010;33(12):2604-10.
3. Dibaba et al. Dietary magnesium intake and risk of metabolic syndrome: a meta-analysis. Diabet Med. 2014 Nov; 31(11): 1301–1309. doi: 10.1111/dme.12537
4. Afkhami-Ardekani M, Shojaoddiny-Ardekani A. Effect of vitamin C on blood glucose, serum lipids & serum insulin in type 2 diabetes patients.The Indian Journal & Medical Research. 2007 Nov;126(5):471-4.
5. Ellulu MS, Rahmat A, Patimah I, Khaza'ai H, Abed Y. Effect of vitamin C on inflammation and metabolic markers in hypertensive and/or diabetic obese adults: a randomized controlled trial. Drug Des Devel Ther. 2015 Jul 1;9:3405-12. doi: 10.2147/DDDT.S83144.
6. Davis PA, Yokoyama W. Cinnamon intake lowers fasting blood glucose: meta-analysis. Journal of medicinal food. 2011 Sep;14(9):884-9. doi: 10.1089/jmf.2010.0180. Epub 2011 Apr 11.
7. Allen et al. Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis. Ann Fam Med. 2013 Sep-Oct;11(5):452-9. doi: 10.1370/afm.1517
8. Tran et al. Effects of Diet Composition and Insulin Resistance Status on Plasma Lipid Levels in a Weight Loss Intervention in Women. The Journal of American Heart Association. 2016
9. An Pan, Qi Sun, JoAnn E. Manson, Walter C. Willett, and Frank B. Hu. Walnut Consumption Is Associated with Lower Risk of Type 2 Diabetes in Women. The Journal of Nutrition. 2013.
10. Katz et al. Effects of walnuts on endothelial function in overweight adults with visceral obesity: a randomized, controlled, crossover trial. The Journal of American College of Nutrition. 2012 Dec;31(6):415-23.
11. Penny M. Kris-Etherton. Walnuts Decrease Risk of Cardiovascular Disease: A Summary of Efficacy and Biologic Mechanisms. The Journal of Nutrition.
12. Alamdari KA, Choobineh S, Jadidi JP. Antidiabetic effects of exercise and fenugreek supplementation in males with NIDDM. Medicina Dello Sport. 2009;62:315–324. [Ref list]
13. Gopalpura PB, Jayanthi C, Dubey S. Effect of Trigonella foenum-graecum seeds on the glycemic index of food: a clinical evaluation. Int J Diab Dev Ctries. 2007;27:41–45. doi: 10.4103/0973-3930.37033. [Ref list]
14. N Neelakantan et al. Effect of fenugreek (Trigonella foenum-graecum L.) intake on glycemia: a meta-analysis of clinical trials. Nutr J. 2014; 13: 7.
15. Vuksan et al. Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care. 2007 Nov;30(11):2804-10. Epub 2007 Aug 8.
16. Vuskan etal. Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.). Eur J Clin Nutr. 2010 Apr;64(4):436-8. doi: 10.1038/ejcn.2009.159. Epub 2010 Jan 20.
17. Bahadoran et al. Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients: a randomized double-blind clinical trial. Int J Food Sci Nutr. 2012 Nov; 63(7):767-71. Epub 2012 Apr 26.
18. Bahadoran et al. Broccoli sprouts reduce oxidative stress in type 2 diabetes: a randomized double-blind clinical trial. Eur J Clin Nutr. 2011 Aug;65(8):972-7. doi: 10.1038/ejcn.2011.59. Epub 2011 May 11.
19. Bahadoran et al. Potential efficacy of broccoli sprouts as a unique supplement for management of type 2 diabetes and its complications. J Med Food. 2013 May;16(5):375-82. doi: 10.1089/jmf.2012.2559. Epub 2013 Apr 30.

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