Beans and Lentils
Both lentils and beans are packed with nutrients that can help in bringing down blood sugar levels, such as fiber, protein, and magnesium. They also contain significant quantities of resistant starch and soluble fiber which aid in slowing down digestion and improving postmeal blood sugar response. In a study involving 12 female subjects, it was shown that adding chickpeas or black beans to rice notably reduced blood sugar levels after a meal compared to a meal of rice alone.
Chia Seeds
Consuming chia seeds may help with blood sugar management. According to several studies, eating chia seeds reduces blood sugar levels and improves sensitivity to insulin. A review of several animal studies conducted in 2020 found that consuming chia seeds may reduce the risk of developing certain diseases, including diabetes. A study involving humans revealed that subjects who consumed 25 grams of ground chia seeds along with a sugar solution exhibited a 39% blood sugar level reduction in comparison to subjects who only consumed the sugar solution.
