Seasonless Fruits and Their Benefits for Blood Sugar Management
Nowadays, fruits are no longer bound by seasons. Regardless of the weather, seasonal fruits can be found in various fruit shops, thanks to improved living conditions that allow people to enjoy a diverse range of fruits. However, it's crucial to note that while many fruits can elevate blood sugar levels, there are also those that help reduce them. For individuals aiming to lower their blood sugar, incorporating blood sugar-lowering fruits into their diet can be a natural way to regulate levels.
1. Mung Beans
Mung beans are renowned for their abilities to clear heat, relieve summer thirst, promote urination, and eliminate damp-heat from the body. They are considered a "remedy" for summer thirst and sore throat.
2. Winter Melon
Winter melon has heat-clearing, phlegm-resolving, thirst-quenching, and blood sugar-lowering properties. Research also indicates that winter melon extracts protect the kidneys and significantly reduce serum creatinine levels.
3. Spinach and Kale
Rich in lutein, spinach and kale can prevent diabetic eye complications. They are also essential sources of fiber, B vitamins, iron, calcium, and vitamin C.
4. Kelp
Kelp offers functions such as softening hard lumps, anti-inflammatory, anti-asthmatic, bowel-regulating, fat-eliminating, and blood pressure-lowering. Specifically, alginic acid and laminarin in kelp reduce serum cholesterol, making it an excellent summer food choice for diabetics.
5. Bitter Gourd
Bitter gourd not only promotes urination, cools the blood, and soothes the heart, but it also contains charantin, a compound that lowers blood sugar.
6. Amaranth
Amaranth possesses heat-clearing, dampness-resolving, liver-detoxifying, blood-cooling, blood-stasis-resolving, and diarrhea-stopping properties. Additionally, its rich iron, calcium, and vitamin K content promotes blood clotting.
7. Watermelon
Loaded with vitamins and minerals, watermelon clears heat, generates body fluids, and quenches thirst, replenishing the body's nutrients during summer. Notably, watermelon contains only 4% sugar, and fructose does not require insulin for metabolism. However, it's important to remember that low-sugar fruits should be consumed between meals, with no more than 100 grams per serving, under stable blood sugar control.
8. Apples
A Finnish study revealed that men who regularly consume apples and quercetin-rich foods have a 20% lower risk of dying from diabetes and heart disease compared to the general population. Other high-quercetin foods include onions, tomatoes, green leafy vegetables, and berries.
9. Cinnamon
The US Human Nutrition Research Center found that consuming a teaspoon of cinnamon daily enhances the body's ability to convert blood sugar into energy. After 40 days of cinnamon extract consumption, diabetics experienced less significant post-meal blood sugar spikes and improved cardiac health.
Reminder from SeekMed:
When managing blood sugar and cholesterol levels, opt for foods that nourish yin, promote saliva production, strengthen the spleen, and protect the stomach. These foods not only satisfy taste buds but also aid in blood sugar control. Few would refuse the best of both worlds. Furthermore, garlic oil in supplements is also a great choice.
