Slows digestion
Reduces post-meal blood sugar spikes
Improves insulin sensitivity over time
✅ Choose steel-cut or rolled oats — avoid instant flavored packets (loaded with sugar).
✅ Add cinnamon or nuts — boosts blood sugar benefits.
🫒 8. Extra Virgin Olive Oil – The Heart-Healthy Fat
A cornerstone of the Mediterranean diet, EVOO is more than just flavorful.
Rich in polyphenols — reduce inflammation and oxidative stress
Improves insulin sensitivity
Helps lower triglycerides and bad cholesterol (LDL)
✅ Use unheated — drizzle on salads, veggies, or soups to preserve nutrients.
🍊 9. Citrus Fruits – Vitamin C + Flavonoids
Oranges, grapefruits, lemons — citrus isn’t just refreshing.
Contains naringenin (in grapefruit) and hesperidin (in oranges) — flavonoids that improve insulin signaling
High in fiber and vitamin C — supports vascular health
Low to moderate glycemic load
✅ Eat whole fruit, not juice — fiber is key.
🧄 10. Garlic & Onions – The Allium Advantage
Garlic and onions aren’t just flavor boosters — they’re natural blood sugar modulators.
Contain allicin and sulfur compounds — shown to reduce fasting blood glucose
Anti-inflammatory and antimicrobial properties
May enhance insulin release and sensitivity
✅ Use raw or lightly cooked — heat preserves some benefits.
🌾 11. Whole Grains (Quinoa, Barley, Brown Rice)
Swap refined grains for whole ones.
High in fiber and magnesium
Slow digestion = steady glucose release
Barley and quinoa have especially strong effects on blood sugar control
✅ Portion matters: ½ cup cooked is plenty.
🍵 12. Green Tea – The Metabolic Booster
Green tea does more than hydrate.
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