52: Foods that Help Regulate Blood Sugar

Master Your Health Podcast

Consuming a healthy, balanced diet is essential for all aspects of health, including optimal blood sugar control. So whether you have prediabetes, diabetes, or simply would like to lower your risk of developing these conditions later, it's important to know how you can help regulate your blood sugar. In this episode, we're sharing some extremely nutritious foods that can help reduce your blood sugar levels, which foods to avoid, and so much more.

-About key terms to know when it comes to

-Foods for blood sugar regulation

-Which foods to avoid for blood sugar regulation

References:

1. A 2019 study found that eating 2 cups (250 grams) of red raspberries with a high carb meal significantly reduced post-meal insulin and blood sugar in adults with prediabetes, compared to the control group
2. 1. https://pubmed.ncbi.nlm.nih.gov/30767409/
   1. https://pubmed.ncbi.nlm.nih.gov/19571155/
3. One study showed that consuming 500 mg of cinnamon extract daily for 12 weeks decreased a marker of oxidative stress by 14% in adults with prediabetes
   1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3767714/
4. Association study - One review of 543 people with type 2 diabetes found taking it was associated with an average decrease of over 24 mg/dL
   1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566605/
   2. https://pubmed.ncbi.nlm.nih.gov/22537070/
5. Shown in studies to enhance insulin sensitivity and reduce blood sugar levels in type 2 diabetics
   1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267433/
6. A study in 25 people with type 2 diabetes demonstrated that consuming both peanuts and almonds throughout the day as part of a low carb diet reduced both fasting and post-meal blood sugar levels
   1. https://pubmed.ncbi.nlm.nih.gov/25076495/
7. A review found diets emphasizing tree nuts at an average daily intake of 2 ounces (56 grams) significantly reduced fasting blood sugar and hemoglobin A1c (HbA1c), which is a marker of long-term blood sugar control, compared with a control diet, in people with type 2 diabetes
   1. https://pubmed.ncbi.nlm.nih.gov/23969321/
8. A study in 21 people with prediabetes found that eating fermented kimchi for 8 weeks improved glucose tolerance in 33% of the participants, while only 9.5% of participants who consumed fresh kimchi showed improved glucose tolerance
   1. https://pubmed.ncbi.nlm.nih.gov/29228348/
9. A review of 25 controlled studies found that eating whole flax seeds led to significant improvements in blood sugar control
   1. https://pubmed.ncbi.nlm.nih.gov/30073224/
10. Daily consumption of one large egg may reduce the risk of diabetes without having any adverse effects on lipid profiles in individuals with pre- and type II diabetes.