2. Seafood – Fatty Fish for Stable Sugar Levels
Fatty fish like salmon, sardines, mackerel, and tuna are powerhouses of omega-3 fatty acids , high-quality protein, and antioxidants—all of which support healthy glucose metabolism.
A study involving 68 obese participants showed that those who ate 750 grams of fatty fish per week had better post-meal blood sugar control compared to those eating lean fish.
Fish helps:
Slow digestion
Prevent sugar spikes
Promote satiety
These effects help keep your blood sugar stable after meals.
3. Broccoli – A Cruciferous Powerhouse for Diabetics
Broccoli isn’t just good for your greens—it’s a potent tool for managing blood sugar.
It contains sulforaphane , a plant compound formed when broccoli is chopped or chewed. This compound has been shown in both animal and human studies to reduce blood sugar levels and improve insulin sensitivity.
Broccoli sprouts are especially concentrated in glucosinolates , compounds that enhance cellular glucose uptake and lower fasting blood sugar.
📌 Pro Tip: Steam or lightly sauté broccoli to preserve sulforaphane and maximize benefits.
4. Beans & Lentils – Slow-Digesting Carbs That Stabilize Blood Sugar
Beans and lentils are packed with soluble fiber, resistant starch, magnesium , and plant-based protein —all of which help slow down carbohydrate digestion and stabilize post-meal blood sugar spikes.
A small but insightful study with 12 female participants found that adding black beans or chickpeas to rice significantly reduced blood sugar response compared to rice alone.
