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10 Types of Vegetables to Lower Blood Sugar, Easy to Get

In order for diabetics (diabetics) to control blood sugar levels, it is important to pay attention to the type of food consumed. One of the foods that are considered safe, can even help lower blood sugar levels are vegetables. What types of blood sugar-lowering vegetables can you consume? Check out the list below.

10 Types of Vegetables to Lower Blood Sugar, Easy to Get

Vegetables That Can Lower Blood Sugar Levels

Although vegetables are popularly used to launch bowel movements, several types of vegetables can helps lower blood sugar levels. Here are some blood sugar-lowering vegetables that diabetics should consume, including:

1. Broccoli

Broccoli is proven to be a blood sugar-lowering vegetable. This fact has been suggested by a number of studies, both in animals and humans.

When broccoli is chewed or chopped, a chemical compound called sulforaphane. Type isothiocyanate This one has blood sugar lowering properties.

Function sulforaphane for diabetes is not kidding. These compounds have a strong antidiabetic effect, help increase insulin sensitivity, and reduce blood sugar levels.

2. Mushrooms

a study reviews disclose, There are many active components in mushrooms that are reported to have anti-hyperglycemic effects (preventing blood sugar from rising), such as polysaccharides, proteins, dietary fiber, and other fibers derived from the extraction of mushroom bodies.

Other research reveals, white button mushrooms (Agaricus bisporus) supports the activity of good microorganisms in the rat intestine. In the end, this condition can improve glucose (sugar) regulation so that blood sugar is controlled.

However, more research is needed to support these findings.

3. Pumpkin

Even though pumpkin contains high carbohydrates and is considered a food that is assessed bad for diabetics, please note that not all carbohydrates have an effect on blood sugar spikes.

The carbohydrates in pumpkin are called polysaccharides. Now,this content has good potential to control blood sugar levels of diabetics.

Also Read: This is the reason why diabetics are advised to consume broccoli

4. Beans and Lentils

This one vegetable is rich in various important nutrients for the body, such as fiber, magnesium, and protein. All three are ingredients that can help control blood sugar levels.

The soluble fiber and resistant starch contained in it can slow down the process of digesting food and can increase the blood sugar response after eating.

5. Grains

Grains are included in foods to lower blood sugar because they generally contain fiber.

Research has found that fiber can help slow the digestion and absorption of carbohydrates. Now,this is what will prevent a drastic spike in blood sugar.

One type of grain that is worth trying is seeds chia. According to research, consumption of this one grain can lower blood sugar and increase insulin sensitivity.

Another option to try is flaxseed. The content of healthy fats and fiber in it can help reduce blood sugar levels.

6. Pare

The next blood sugar-lowering vegetable is bitter melon. Although not everyone likes it because of its bitter taste, this vegetable is good for diabetics.

Content charanti, vicineand the p-polypeptide in it is considered capable of lowering blood sugar levels, especially for people with type 2 diabetes.

7. Okras

Okra is included in the type of food to lower blood sugar. The polysaccharide content in it is considered to have a strong anti-diabetic effect.

In addition, okra also contains flavonoids isoquercitrin and quercetin 3-O-gentiobioside. This content can help reduce blood sugar levels by inhibiting certain enzymes.

8. Kimchi

For those who like Korean food on this one, you should be happy. The reason is, kimchi can help your blood sugar be more controlled.

Kimchi is made from cabbage that has been processed and fermented in such a way. As a result, these foods contain probiotics, antioxidants, and minerals.

All of these ingredients have been associated with controlled blood sugar and increased insulin sensitivity.

Also Read: Benefits of Bitter Gourd for Diabetes, Can it Lower Blood Sugar?

9. Cucumber

The fiber in cucumbers can help diabetics lower blood sugar levels. The reason is, this content can slow down the digestion of carbohydrates.

Cucumber is a blood sugar-lowering vegetable that is easy to eat. You can consume it directly or process it into a salad.

10. Kale

Consumption of kale can be a healthy diet way to lower blood sugar. The reason is, kale contains a number of nutrients that can support this, such as fiber and antioxidants.

In addition, research also shows that the antioxidant flavonoids in it, including quercetin and kaempferol, has strong blood sugar-lowering and insulin-sensitizing effects.

Now,, now you know what blood sugar-lowering vegetables are good for consumption. Apart from eating vegetables, how to lower blood sugar can be done by adopting a healthy lifestyle.

Expand the consumption of nutritious food accompanied by regular exercise. If you need advice regarding healthy living guidelines for diabetes, you don’t need to hesitate to consult a doctor.

  1. Anonymous. 2018. Diabetes: Eating Cucumber Regularly May Help Reduce Blood Sugar Levels. (Accessed December 23, 2022).
  2. AL-Ishaq, Raghad Khalid, et al. 2019. Flavonoids and Their Anti-Diabetic Effects: Cellular Mechanisms and Effects to Improve Blood Sugar Levels. (Accessed December 23, 2022).
  3. Chan, Miin, et al. 2019. Impact of Botanically Fermented Foods on Metabolic Biomarkers and Gut Microbiota in Adults with Metabolic Syndrome and Type 2 Diabetes: A Systematic Review Protocol. (Accessed December 23, 2022).
  4. Ganesan, Kumar & Xu, Baojun. 2019. Anti-Diabetic Effects and Mechanisms of Dietary Polysaccharides. (Accessed December 23, 2022).
  5. Kubala, Jillian. 2020. The 17 Best Foods to Lower (or Regulate) Your Blood Sugar. (Accessed December 23, 2022).
  6. Lo, Gui-Chen & Wasser, Solomon P. 2011. Medicinal Mushrooms for Glycemic Control in Diabetes Mellitus: History, Current Status, Future Perspectives, and Unsolved Problems (Review). (Accessed December 23, 2022).
  7. Mahmoodpoor, Ata. et al. 2018. Effect of Cucurbita Maxima on Control of Blood Glucose in Diabetic Critically Ill Patients. (Accessed December 23, 2022).
  8. Wang, Shuang, et al. 2017. Extraction and Purification of Pumpkin Polysaccharides and Their Hypoglycemic Effect. (Accessed December 23, 2022).

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