Bananas
Bananas are an easy-to-find, easy-to-eat fruit that contains about 32mg of magnesium/medium-sized bag, accounting for nearly 10% of the recommended magnesium requirement per day.
According to a study published in Nutrients, eating ripe bananas (not too soft) can help improve insulin sensitivity and slow down the increase in blood sugar after eating thanks to the content of soluble fiber (pectin) and resistant starch.
This is the reason why bananas are often recommended for prediabetes patients if eaten in moderation.
People with diabetes should eat green bananas or wax bananas and combine them with protein or healthy fats to slow down the absorption of glucose.
Avocado
Avocado is not only famous for being rich in monounsaturated fatty acids, but also contains 2942mg of magnesium/100g. Avocado helps balance blood sugar thanks to:
Healthy fats slow down glucose uptake.
Magnesium supports the activity of insulin receptors.
The rich fiber helps stabilize blood sugar after meals.
An analysis from the American Heart Association (AHA) shows that people who eat avocados regularly have a lower risk of metabolic syndrome and type 2 diabetes, due to improved insulin response.
Papaya
Ripe papaya has a fairly low natural sugar content (gi glycemic index of about 60), and provides 58mg of magnesium/1 cup (equivalent to 140g), helping to support carbohydrate metabolism more effectively.
Papaya is rich in vitamin C, beta-carotene and the enzyme papain, which not only aids digestion but also reduces oxidative stress, a factor that damages the pancreas and reduces insulin secretion.
Watermelon
Watermelon is high in water (~ 90%), low in calories, rich in magnesium (~10mg/100g) and potassium, two essential minerals in balancing electrolytes and stabilizing blood pressure.
Although sweet, watermelon has a low glycemic load (GL) if eaten in moderation.
Eating cold watermelon combined with protein (such as almonds, Greek yogurt) can significantly reduce the rate of sugar absorption, while increasing hydration and microcirculation, especially beneficial for people with prediabetes.
Le
Fresh leaves provide about 15mg of magnesium/leaf and are rich in soluble fiber (especially pectin), which helps reduce sugar absorption in the small intestine and increase insulin sensitivity.
Consuming pears and apples 3 times or more per week helps reduce the risk of type 2 diabetes by 18%, thanks to their ability to regulate blood sugar reactions and improve blood lipid metabolism.
