diabetes is a chronic health condition that occurs when glucose levels in your blood are too high
it affects how your body turns food into energy which means that your diet and the foods that you
eat on a daily basis play a major role in fact many of the common foods that we eat can cause
unwanted fluctuations in our blood sugar levels with that said there are also certain foods
that we can eat to optimize our blood glucose levels and keep diabetes symptoms under control
and that is exactly what we are going to discuss in this video be sure to watch until
the end because there's one food that i think will surprise you so if you're ready let's get into it
a quick reminder we are not doctors this video is for informational purposes only
the first food that we need to mention is flax seeds flax seeds are high in omega-3
fatty acids and low in carbohydrates which is good because they do not spike your blood sugar levels
eating flax seeds with meals has been shown to help stabilize blood sugar and reduce the risk of
developing type 2 diabetes one study on patients with type 2 diabetes found that the average
fasting glucose level dropped about 20 percent after flax seeds were consumed daily for one month
another study found that eating flax seeds daily for 12 weeks reduced both inflammation
and insulin resistance in ob subjects who were glucose intolerant the authors of the
study concluded that the antioxidants in flax seeds led to a decrease in insulin resistance
avocados are another superfood that we need to discuss avocados are packed with oleic acid
which is a monounsaturated fatty acid that is responsible for some impressive health benefits
to be more specific it actually increases insulin sensitivity and glucose transport
this helps regulate blood sugar levels which is why avocados should be considered by anyone
looking for an alternative method to help manage their diabetes symptoms next up on our list is
apples while sweet and delicious apples have been shown to contain dietary properties that can help
reduce the risk of developing type 2 diabetes they are packed with flavonoids and phenolic compounds
that help prevent blood sugar spikes that are expected when consuming other types of fruit
studies found that apples can reduce the risk of developing type 2 diabetes by up to 18 percent
also researchers found that eating only one apple per week corresponds with a three percent
reduction in developing type 2 diabetes as well another food that we should mention is eggs
that's right you may be surprised to hear that consuming eggs is associated
with stable blood sugar levels in adults who are pre-diabetic or who have type 2 diabetes
a study was performed where participants ate one egg per day for 12 weeks at the end of the study
the results show that the subjects fasting blood glucose levels drops by over four percent another
study found that individuals who ate eggs for breakfast had stable blood glucose and insulin
levels when tested every 30 minutes after the meal was consumed broccoli is yet another
superfood that we need to discuss the health benefits of broccoli are vast and well known
yet many don't realize that it can improve insulin resistance and help regulate blood sugar levels
broccoli is extremely low on the glycemic index which means that consumption does not result in
a spike in blood glucose it contains sulfurophene which is a compound that has been shown to reduce
liver glucose production and regulate blood glucose levels in people with type 2 diabetes
another study found that diabetic patients who ate broccoli sprouts for four weeks
showed significant improvement in insulin resistance next up on our list is salmon
not only is salmon delicious it's also packed with protein omega-3 fatty acids and other
properties that help regulate blood glucose levels one study found that consuming salmon
after being given a glucose injection showed decreased and more stable blood sugar levels
in a separate study researchers found that eating fatty fish like salmon for eight weeks improved
glucose regulation however eating lean fish didn't have the same blood glucose lowering effects
therefore based on this research the most likely reason why salmon regulates blood sugar levels and
improves insulin sensitivity is due to the high concentration of omega-3 fatty acids it contains
and we couldn't have made this video without mentioning kale kale measures extremely low on
the glycemic index and glycemic load so it doesn't have any noticeable effect on blood glucose levels
kale is naturally high in vitamins a c and e while rich in minerals such as iron and calcium
these properties are also beneficial when it comes to helping regulate blood sugar levels
so simply eating between 7 and 14 grams of kale was shown to decrease blood glucose levels when
consumed with a high carbohydrate meal that would typically cause a spike in blood sugar
yogurt is another surprising food that we need to discuss yogurt has actually been shown to
provide several health benefits including a reduced risk of developing type 2 diabetes
that is because fermented dairy products contribute to healthy glucose metabolism
which means that eating yogurt every day is a good way to maintain healthy blood sugar levels
with that said these benefits are primarily found in natural yogurt with
no added sugar or preservatives so this is definitely something to keep in mind
the next superfood that we need to talk about is chia seeds chia seeds are quickly being recognized
as one of the healthiest foods on the planet they are rich in omega-3 fatty acids antioxidants
and are high in protein one study found that chia seeds can help prevent the onset of insulin
resistance and played a role in regulating blood glucose levels chia seeds contain copious amounts
of alpha linoleic acid which is believed to help reduce the risk of developing type 2 diabetes
this compound is responsible for a reduced risk of insulin sensitivity and the blood
glucose enhancing benefits that chia seeds can't provide next up on our list is pumpkin believe
it or not pumpkins are actually good for more than just decorations during the fall season
they're a type of squash that can provide some impressive health benefits that most people are
unaware of pumpkins are high in fiber and contain several health boosting compounds that improve
glucose tolerance while also improving insulin resistance in a study on hyperglycemia and pumpkin
polysaccharides their compounds were found to promote a reduction in body weight insulin levels
liver glycogen levels and fasting glucose levels meaning that health conscious individuals would be
wise to consider eating more pumpkin in their diets so just to give a quick recap the super
foods that can help manage your blood sugar levels include flax seeds avocados apples eggs broccoli
salmon kale yogurt chia seeds and pumpkin just to name a few but real quick if you don't mind do me
a huge favor and hit the like button it really helps support the channel and i greatly greatly
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have a ton of other videos on our channel that i think you will enjoy millions of people around
the world are looking to eat a healthy diet with foods that can properly manage their blood sugar
levels hopefully the information that you learned in this video can help you do just that with that
said keep in mind that we are not doctors in this video should not be taken as medical advice
again this video is for informational purposes only but hopefully you learned a thing or two
and hopefully you're now one step closer to improving your overall health and thus improving
the overall quality of your life if so be sure to let us know down in the comment section below
and if you want to learn even more about this topic we do have a full guide on our website
i'll drop a link to it right below this video down in the description thank you so much for
watching all the way to the end have a blessed day and as always breathe easy my friends
you