Proper management of diabetes heavily relies on your diet. This is primarily because the food you consume directly affects your blood sugar levels. Consuming high-carbohydrate foods, for example, raises your blood sugar levels. The digestive system breaks down these carbohydrates into sugar, which then enters the bloodstream. However, it's important to note that not all carbohydrates are detrimental. Complex carbohydrates, such as whole grains, take longer to digest, while simple carbs like white flour and refined sugar can cause sudden spikes in blood sugar levels. People with diabetes often experience elevated blood sugar levels due to the inefficiency of insulin, a hormone produced by the pancreas, in regulating them. 

To naturally control your blood sugar levels, here are some recommended foods. However, before implementing any major dietary adjustments, it is advisable for individuals with diabetes to consult with a healthcare professional or a registered dietitian.

Barley

According to research conducted at Lund University in Sweden, the consumption of a unique blend of dietary fibres found in barley can be beneficial in suppressing appetite and lowering elevated blood sugar levels. 

Seafood

Seafood, such as fish and shellfish, provides a beneficial source of protein that is rich in healthy fats, vitamins, minerals, and antioxidants. These components play a vital role in maintaining balanced blood sugar levels. Protein plays a crucial role in managing blood sugar by slowing down digestion, preventing sudden spikes in post-meal blood sugar, and inducing a sense of satiety. Moreover, it aids in curbing overeating tendencies and promoting the loss of excess body fat—two vital factors for maintaining healthy blood sugar levels.

Pumpkins

Pumpkins and their seeds are not only visually appealing but also offer numerous health benefits. They are rich in fibre and antioxidants, making them an ideal option for regulating blood sugar levels. In various countries, such as Mexico and Iran, pumpkin has long been recognized as a traditional remedy for diabetes . One of the reasons behind the blood sugar-regulating potential of pumpkins lies in their high content of polysaccharides, a type of carbohydrate. Pumpkin seeds, on the other hand, are not to be overlooked. They are abundant in healthy fats and protein, making them an excellent choice for individuals looking to manage their blood sugar levels effectively.

Nuts 

Nuts offer a wealth of benefits as they are packed with unsaturated fats, proteins, and a variety of essential vitamins and minerals. These nutritious powerhouses have been found to effectively reduce cholesterol levels, combat inflammation, and improve insulin resistance. 

Okra

Okra is often considered a vegetable despite being classified as a fruit. It possesses valuable compounds such as polysaccharides and flavonoid antioxidants that have the ability to lower blood sugar levels. The seeds of okra have shown potential as a natural remedy for diabetes due to their strong properties in reducing blood sugar.

Flaxseed

It is a nutrient-dense food that contains a high amount of dietary fibre and beneficial fats. It has the potential to contribute to the reduction of blood sugar levels.

Beans and Lentils

Beans and lentils are excellent sources of magnesium, fibre, and protein, making them beneficial for regulating blood sugar levels. These nutrients, especially soluble fibre and resistant starch found abundantly in beans and lentils, contribute to slower digestion and improved blood sugar response after meals.

Amla

Amla, also known as the Indian gooseberry, is a fruit that has long been used as a traditional remedy for managing elevated blood sugar levels. It possesses chromium, a mineral that plays a role in regulating carbohydrate metabolism and improving insulin sensitivity within the body.

Chia Seeds

Chia seeds have been found to have potential benefits for blood sugar regulation. Numerous studies have shown that consuming chia seeds can lead to a decrease in blood sugar levels and an improvement in insulin sensitivity.

Oats

Incorporating oats and oat bran into your diet can be beneficial for regulating blood sugar levels. This is because they contain a substantial amount of soluble fibre, which has been proven to effectively lower blood sugar.

Conclusion

It is crucial to adopt a wholesome eating plan to effectively manage blood sugar levels. Regardless of whether you have prediabetes, diabetes, or simply wish to minimise the chances of developing these conditions, incorporating the aforementioned foods into a well-balanced diet can potentially lower your blood sugar levels. Nevertheless, it is important to remember that your overall dietary habits, along with factors such as physical activity and body weight, play a paramount role in optimising blood sugar regulation and safeguarding against chronic ailments.