A "delicious, nutritious, and affordable" food compared to natural insulin that many people eat every day without knowing
Amid the rising prevalence of blood sugar disorders and diabetes, diet is increasingly seen as a vital key to disease management. Alongside prescribed medications, nutritionists suggest that certain natural foods can effectively help stabilize blood sugar levels when consumed properly.
According to Assoc. Prof. Dr. Nguyen Thi Lam, former Deputy Director of the National Institute of Nutrition, speaking to Suc khoe & Doi song newspaper: Natural foods rich in fiber, polyphenols, or bioactive compounds can help support blood sugar control. However, they cannot completely replace therapeutic medications and should only be viewed as supportive measures within a scientific diet.
Below are 7 familiar, budget-friendly foods packed with beneficial compounds, often dubbed "natural insulin".
1. Okra – rich in fiber and blood sugar-lowering compounds
Okra has long been known for its high fiber content, which helps slow sugar absorption in the intestines. Thanks to this property, it can support post-meal blood sugar management.
Notably, recent studies have also found that okra contains isoquercetin—a compound capable of inhibiting disaccharidase enzymes, which are responsible for breaking down starch into simple sugars for absorption by the body. This helps reduce the amount of glucose entering the bloodstream.
Some experiments show that consuming around 16 okra pods per day can provide nearly 200 micrograms of isoquercitrin—a level considered beneficial for blood sugar management.
2. Bitter melon - stimulates the body to secrete natural insulin
Bitter melon is well-known for its distinctive bitter taste, which comes from plant compounds like momordica oleracea glycoside. This substance has the ability to stimulate the gut to secrete the GLP-1 hormone—an important hormone that stimulates the pancreas to produce insulin.
Additionally, bitter melon is high in fiber and pectin, which supports digestion and promotes satiety, thereby curbing overeating—a crucial factor in blood sugar control.
3. Chicory - a precious source of inulin for the digestive system
Chicory is rich in inulin—a special type of soluble dietary fiber that is not digested in the small intestine. Instead, it travels down to the large intestine, where it feeds the gut microbiome and slows down glucose absorption.
Currently, inulin has been recognized by many countries such as the US, Japan, and European nations as a functional food ingredient that supports digestion, reduces calorie absorption, and contributes to controlling blood sugar and blood lipids.
4. Oats - the “star” of soluble beta-glucan fiber
Oats, particularly oat bran, are a rich source of beta-glucan—a soluble fiber capable of slowing down the digestion and absorption of carbohydrates.
Beta-glucan not only stabilizes blood sugar levels but also helps lower cholesterol, protect heart health, and improve gut microbiome. This is why oats are often recommended in diets for individuals with prediabetes and diabetes.
5. Cinnamon - a familiar spice with "medicinal" effects
Cinnamon is not only a spice but has also been used in traditional medicine for thousands of years. The polyphenols in cinnamon can improve insulin sensitivity by activating insulin receptors on cells.
Some studies note that people with diabetes who supplement with about 500 mg of cinnamon extract daily can significantly reduce fasting and postprandial blood sugar levels after just a few months.
However, experts also warn against using cinnamon long-term or in high doses, as certain compounds in cinnamon can accumulate toxicity if consumed without control.
6. Garlic - improves insulin sensitivity and protects cardiovascular health
Garlic contains sulfur compounds belonging to the allium group, which can enhance the production of glutathione - an important antioxidant in the body.
As a result, garlic helps reduce oxidative stress—a factor linked to insulin resistance. In addition, numerous studies have shown that garlic can help lower cholesterol, reduce blood pressure, and decrease the risk of atherosclerosis.
7. Fiber-rich vegetables - the foundation for stable blood sugar
Fiber-rich vegetables, beans, and fruits play a crucial role in controlling blood sugar. Fiber helps increase satiety, reduce food intake, and slow down sugar absorption after meals.
One study showed that adding 25g of soluble fiber and 25g of insoluble fiber per day can help reduce postprandial blood sugar levels by up to 10%.
Although the above foods offer many benefits, experts emphasize that relying entirely on food to manage or replace diabetes medications is inappropriate.
The effectiveness of these foods usually comes from regular consumption, combined with a healthy lifestyle such as exercising, managing weight, and limiting refined sugar.
In addition, because each individual's constitution varies, people with underlying medical conditions should consult a doctor before making dietary changes.
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