Leafy greens: Such as spinach, kale, and kale are rich sources of soluble fiber, magnesium, and polyphenols, which help slow down glucose absorption after eating.
People who regularly consume leafy greens with main meals have an average reduction in blood sugar after eating of 13-15%, compared to the group who do not consume them. When eaten with fatty fish, green vegetables also help neutralize fat and increase the anti-inflammatory effects of omega-3.
Whole grains: Brown rice, oats, barley and quinoa are rich in beta-glucan and insoluble fiber, which help reduce the glycemic index (GI) of the entire meal, thereby slowing the increase in blood sugar after eating.
According to the American Diabetes Association, whole grains should account for at least 25-30% of the daily starch in the diet of people with prediabetes and type 2 diabetes.
When steamed salmon with cooked oats or quinoa, this meal is both rich in high-quality protein and stabilizes blood sugar for many hours.
Lemons and citrus fruits: Lemons, oranges, grapefruits contain vitamin C and hesperidin, which have anti-inflammatory effects and improve blood vessel function, a factor that is often reduced in people with high blood sugar.
Some compounds in lemon also help increase the absorption of omega-3 EPA and DHA fatty acids from fatty fish.
A study published in the Journal of Functional Foods found that combining fatty fish with lemon juice increases the bioavailability of DHA by 24%, while significantly reducing blood sugar after eating in people with prediabetes.
Nuts and nuts: Almonds, walnuts, flaxseeds contain unsaturated fatty acids, vegetable proteins and magnesium, which can increase insulin sensitivity and reduce endogenous inflammation.
Taking 30g of walnuts per day combined with a diet rich in fatty fish significantly improves HbA1c (average 3-month blood sugar level), reducing an average of 0.4%.
When sprinkling ground flaxseeds on grilled salmon or eating them with walnuts in mackerel salad, the effectiveness of controlling blood sugar will be higher than eating only a single fish.
Natural Spices: Turmeric, garlic and cinnamon, these spices contain curcumin (turmeric), allicin (garlic) and cinnamaldehyde ( cinnamon) - all of which have been shown to reduce blood sugar and improve pancreatic beta cell function.
Grilled turmeric salmon with garlic and lightly sprinkled cinnamon on the side dishes is an effective way to do it.
