Legumes are rich in fiber and protein – great for blood sugar control.
✔Rich in resistant starch, which slows down digestion and glucose absorption.
✔A study shows that adding black beans or chickpeas to rice significantly reduces blood sugar spikes after a meal.
✔Rich in magnesium, which supports insulin function.
Best options: chickpeas, black beans, kidney beans and lentils.
5. Chia seeds🌱
Chia seeds are a superfood known for their regulating effect on blood sugar and metabolism.
✔High in fiber, which slows down the absorption of glucose.
✔They increase insulin sensitivity and reduce blood sugar spikes after meals.
✔A study showed that taking 25 g of chia with a sugar solution led to a 39% decrease in blood sugar.
How to consume: in yogurt, smoothies, oats or as chia pudding.
