High-Fiber Foods
High-fiber foods play a pivotal role in blood sugar stabilization, making them particularly beneficial for individuals with pre-diabetes. Fiber-rich foods, such as whole grains, legumes, fruits, and vegetables, are digested more slowly, leading to a gradual release of glucose into the bloodstream.
"Fruits, vegetables, legumes, and whole grains are rich in dietary fiber, which slows down carbohydrate digestion and absorption, leading to more gradual blood sugar rises. Fiber promotes satiety, reducing overall calorie intake and potentially contributing to weight management, another factor influencing blood sugar," Nanavati reveals.
Some examples she provides are beans, lentils, oats, berries, green leafy vegetables, chia seeds, and avocados.
Unsaturated Fatty Acids
These healthy fats contribute to improved insulin sensitivity, enabling to regulate blood sugar more effectively. Furthermore, unsaturated fatty acids can enhance cardiovascular health and reduce inflammation, both of which are important considerations for individuals managing pre-diabetes.
Nanavati says, "Monounsaturated and polyunsaturated fats, found in nuts, seeds, olive oil, and fatty fish, may enhance insulin sensitivity and improve blood sugar control. These fats can positively impact inflammation and cell function, potentially contributing to better blood sugar regulation."
Almonds, walnuts, flaxseeds, avocado, olive oil, salmon, and tuna are all great options.
Protein
Protein-rich foods play a crucial role in blood sugar stabilization, making them an essential component of the diet for individuals with pre-diabetes. Consuming adequate protein helps in managing blood sugar levels by slowing down the absorption of glucose from the digestive tract.
"Lean protein sources like fish, poultry, and legumes can stabilize blood sugar by slowing down gastric emptying and reducing the overall glycemic impact of a meal. Protein keeps you fuller for longer, potentially minimizing unnecessary snacking and calorie intake, which can influence blood sugar levels," she notes. She adds that skinless chicken breast, lentils, chickpeas, tofu, Greek yogurt, and fish fillets are all good examples.
Spices and Herbs
Spices and herbs not only add flavor to dishes but also offer potential benefits for individuals with pre-diabetes in terms of blood sugar stabilization.
Certain spices and herbs, such as cinnamon, turmeric, and fenugreek, have been associated with improved insulin sensitivity and may help regulate blood sugar levels. "Certain spices like cinnamon, turmeric, and ginger possess anti-inflammatory and antioxidant properties that may benefit blood sugar management. Preliminary research suggests these spices may improve insulin sensitivity and potentially reduce blood sugar levels, though further studies are needed," she says.
Cinnamon, turmeric, ginger, fenugreek, black pepper, and cumin are all healthy options.
Apple Cider Vinegar
Apple cider vinegar has garnered attention for its potential role in blood sugar stabilization, making it of interest to individuals with pre-diabetes. Some studies suggest that consuming apple cider vinegar before meals may help improve insulin sensitivity and lower post-meal blood sugar levels.
"Consuming diluted apple cider vinegar before meals may offer modest benefits for blood sugar control in some individuals. Proposed mechanisms include delayed gastric emptying, increased insulin sensitivity, and improved blood sugar regulation, although research still needs to be more conclusive," says Nanavati.
Green Tea
Regular consumption of green tea has been associated with lower fasting blood sugar levels and may help regulate post-meal blood sugar spikes. Additionally, green tea has been linked to weight management, potentially reducing the risk of developing type 2 diabetes.
"Green tea is rich in flavonoids, particularly epigallocatechin gallate (EGCG), which may benefit blood sugar control. EGCG may improve insulin sensitivity and potentially reduce blood sugar levels, but further research is needed to confirm its effectiveness," says Nanavati.