The Power of Berries in Blood Sugar Management
Wild blueberries are considered a low glycemic index fruit, with a score of 53. Fresh strawberries, blackberries and raspberries typically have glycemic index scores below 40, while blueberries have a score around 53. This makes them exceptionally beneficial for people managing blood glucose levels.
Commonly consumed berries, especially cranberries, blueberries, raspberries and strawberries, ameliorate postprandial hyperglycemia and hyperinsulinemia in overweight or obese adults with insulin resistance, and in adults with the metabolic syndrome (MetS). In non-acute long-term studies, these berries either alone, or in combination with other functional foods or dietary interventions, can improve glycemic and lipid profiles, blood pressure and surrogate markers of atherosclerosis.
A 2010 study published in The Journal of Nutrition, obese adults with prediabetes improved insulin sensitivity by drinking blueberry smoothies. Another study published in 2022 involved 34 women with a history of gestational diabetes. Those who ate two cups of blueberries as a snack and a fiber supplement were found to be less likely to gain excessive weight and had lower blood sugar levels after 18 weeks.
One study that included more than 200,000 people found that eating at least five servings of fruits rich in a chemical called anthocyanin (such as blueberries, apples, and pears) each week reduced the risk for type 2 diabetes by 23%.
How Cinnamon Transforms Glucose Control
In this 4-wk randomized, controlled, double-blind, crossover trial, 4 g daily of cinnamon supplementation lowered glucose concentrations during CGM relative to placebo. The 4 g cinnamon doses used in this study, which equate to the contents of a typical sugar packet, can easily be incorporated into foods.
When compared with placebo, 24-h glucose concentrations were significantly lower when cinnamon was administered [mixed-models; effect size (ES) = 0.96; 95 % confidence interval (CI): –2.9, –1.5; P < 0.001]. Similarly, the mean net-area-under-the-curve (netAUC) for glucose was significantly lower than for placebo when cinnamon was given (over 24 h; ES = –0.66; 95 % CI: 2501.7, 5412.1, P = 0.01).
Findings from 24 RCTs revealed that cinnamon supplementation had a statistically significant reduction in fasting blood sugar (SMD: -1.32; 95% CI: -1.77, -0.87, p < 0.001), Homeostatic Model Assessment for Insulin Resistance (SMD: -1.32; 95% CI: -1.77, -0.87, p < 0.001), and hemoglobin A1C (SMD: -0.67; 95% CI: -1.18, -0.15, p = 0.011) compared with the control group in patients with T2DM.
The data suggest that cinnamon improves the glycemic and lipid profile and reduces the BMI, particularly in DM2 patients who receive cinnamon supplementation in capsule form and at a dose of ≤2 g/day. Cinnamon can help keep these blood sugar spikes after meals in check. Some research suggests that it does this by slowing down the rate at which food empties out of your stomach.
Oats and Beta-Glucan: The Fiber Champion
Oats have a low GI score. Oats also contain beta-glucan, which can: … 2021 analysis of 103 trials looked at how beta-glucan affects blood sugar levels after a meal. They found evidence to suggest that carbohydrate-based meals that contain beta-glucan have a link to lower blood sugar levels than meals that do not contain beta-glucan.
Vegetables, fruits, and whole grains not only provide more nutrition per calorie than refined carbohydrates, they also tend to be rich in fiber. Your body digests high-fiber foods more slowly – which means a more moderate rise in blood sugar.
Studies have found that taking roughly 13 grams per day of viscous fiber supplements (like konjac, psyllium, and pectin) can help decrease A1C levels. The American Heart Association recommends people eat 25-30 grams of fiber per day.
Fiber comes in two forms: insoluble fiber, the kind found in whole grains, and soluble fiber, found in beans, dried peas, oats, and fruits. Soluble fiber in particular appears to lower blood sugar levels by improving insulin sensitivity, which may mean you need less diabetes medicine.
Non-Starchy Vegetables: The Low-Glycemic Heroes
Non-starchy vegetables like broccoli, cucumbers and bell peppers are great choices because of their low glycemic index. Examples include whole grains, nuts, legumes, some fruits, non-starchy vegetables, and lean proteins.
These vegetables offer remarkable benefits beyond their low glycemic impact. They’re packed with essential micronutrients and phytochemicals that support overall metabolic health. Included are the major macronutrients; carbohydrate, protein and fat, micronutrient vitamins and minerals, nonnutrient phytochemicals and additional foods including low-calorie sweeteners, vinegar, and alcohol.
The beauty of non-starchy vegetables lies in their versatility and accessibility. You can enjoy them raw in salads, steamed as sides, or blended into smoothies. Their high water content also helps with hydration while their fiber content promotes satiety.
Lean Proteins: The Glucose Stabilizers
Protein-rich foods like lean meats, fish, beans and eggs also help stabilize blood sugar levels and slow digestion. Furthermore, adding protein or healthy fats to your plate helps minimize blood sugar spikes after a meal.
The mechanism behind protein’s blood sugar benefits is fascinating. When you eat protein, it triggers the release of hormones that help regulate glucose metabolism. Combine fruit with other foods that contain fat and protein. Like fiber, these macronutrients help keep blood sugar from spiking when you eat carbs.
Fish deserves special mention among protein sources. Association of oily and nonoily fish consumption and fish oil supplements with incident type 2 diabetes: A large population-based prospective study. Regular fish consumption has been linked to improved insulin sensitivity and reduced diabetes risk. Eggs provide complete protein while beans offer the added benefit of fiber.
Whole Grains: The Complex Carbohydrate Solution
Effects of whole grains on glycemic control: A systematic review and dose-response meta-analysis of prospective cohort studies and randomized controlled trials. A plant-based diet rich in whole grains, healthy fats, vegetables, legumes, nuts, and seeds is the ideal way to help balance blood sugar levels and may help reduce your risk of diabetes.
Consistently eating low GI foods may reduce blood sugar levels in people with diabetes. The GI divides foods into low, medium, and high GI scores and ranks them on a scale of 0 to 100. Low GI foods have a ranking of · 55 or lower.
The difference between whole grains and refined grains is crucial for blood sugar management. Whole grains retain their bran and germ layers, which contain valuable nutrients and fiber. This structure slows digestion and prevents rapid glucose spikes that refined grains typically cause.
