1. Blueberries
Ingredients from blueberries increases sensitivity to insulin and may reduce the risk of developing diabetes in at-risk individuals. That's important because too many carbs produces too much insulin, which could lead to insulin resistance and type 2 diabetes. Adding blueberries to daily smoothies for six weeks also improves insulin sensitivity
2. Avocados
Don't let the fat content of avocados fool you—they're still good for you! Avocados are full of monounsaturated fat, the kind that helps slow the release of sugars into the bloodstream, prompting less insulin release, and can even help to lower your cholesterol.
3. Chia Seed
This ancient gluten-free grain stabilizes blood sugar, manages the effects of diabetes, improves insulin sensitivity, and aids symptoms related to metabolic syndrome, including imbalances in cholesterol, higher blood pressure, and extreme rises in blood sugar levels after meals.
A 2003 study in the journal Diabetes Care showed that cinnamon may cause muscle and liver cells to respond more readily to insulin, thereby improving weight loss. Better response to insulin means better blood sugar balance and, therefore, less insulin released into your body.
4. Mangos
Mangos may taste sugary sweet, but this delicious fruit may actually lower blood sugar according to research published in the journal Nutrition and Metabolic Insights.
5. Spices
According to a 2005 animal study published in the Journal of Medicinal Food, a food-seasoning spice mixture containing various spices improved metabolism of both eg Olive oil
6. Olive oil
Rich in the same monounsaturated fat found in avocados, prevents not only belly fat accumulation, but also insulin resistance.
7. Cinnamon
A 2003 study in the journal Diabetes Care showed that cinnamon may cause muscle and liver cells to respond more readily to insulin, thereby improving weight loss. Better response to insulin means better blood sugar balance and, therefore, less insulin released into your body.
8. Eggs
A study published in 2008 in the International Journal of Obesity found overweight and obese people given two eggs a day for breakfast lost 65 percent more weight than those eating a similar breakfast without eggs. The researchers said eating eggs may control hunger by reducing the post-meal insulin response and control appetite by preventing large fluctuations in both glucose and insulin levels.
9. Vinegar
Vinegar has been found to blunt blood sugar and insulin increases, as well as heighten the sensation of fullness after a higher-carbohydrate meal. An Arizona State University study found people who started a meal with a vinegar drink enjoyed better blood sugar and insulin profiles following meals.
10. Cherries
Cherries contain naturally occurring chemicals called anthocyanins, which could help lower blood sugar levels in people with diabetes. A study published in the Journal of Agricultural and Food Chemistry found anthocyanins could reduce insulin production by 50 percent.
Source: Online Journal
