Kimchi and sauerkraut

Fermented foods, such as kimchi and sauerkraut, are high in health-promoting compounds such as probiotics, minerals, and antioxidants, and have been associated with increased blood sugar and insulin sensitivity.

In a study of 21 people with prediabetes, eating fermented kimchi for eight weeks increased glucose tolerance in 33% of participants, whereas just 9.5% of those who ate fresh kimchi improved glucose tolerance. Another research on 41 diabetes found that following a traditional Korean diet rich in fermented foods like kimchi for 12 weeks resulted in lower HbA1c levels than following a control diet. Meanwhile, one weeklong research involving 100 people found that eating 0.5–7.5 ounces (15–210 grams) of kimchi daily reduced blood sugar, total cholesterol, and LDL (bad) cholesterol levels, all of which are risk factors for heart disease.