This Superfood May Be Key To Lower Blood Sugar Levels, Says an RD

Moringa (Moringa Oleifera), is suddenly a hot topic, as if the world just discoverd all of its many health benefits, inclduing the fact that it appears to be able to help lower blood sugar. Commonly known as “drumstick tree” or “miracle tree”, is a plant native to India and Nepal. This powerful food has been used for thousands of years in traditional Ayurvedic medicine systems in India for better digestive and heart health. This can be attributed to the nutrition of moringa leaves, which are filled with iron, potassium, and vitamin C. In recent years, this superfood has gained popularity as individuals and companies add it to smoothies, açaí bowls, and snack bars.

For thousands of years, moringa trees have been cultivated by different cultures throughout India, Africa, Pakistan, and Bangladesh for their health benefits. These trees grow flowers, leaves, bark, and drumsticks – all of which are edible and highly nutritious. In places with tropical climates, moringa seeds are used for their water purification properties. The plant also withstands extreme drought and is often used to treat malnutrition.

In an exclusive interview with The Beet, James Marin, RD, EN, an integrative registered dietitian and founder of Married to Health, explained the science-backed benefits of moringa and why it’s considered a nutritional powerhouse. Here’s why you should give it a try.

The moringa tree has been studied to have over 40 natural antioxidant compounds such as B-carotene, quercetin, and kaempferol. Antioxidants prevent DNA damage from free radicals that are created in metabolism, Marin says. When free radicals outnumber antioxidants, it can lead to a state called oxidative stress, which increases your risk of chronic diseases. “Polyphenols, a type of antioxidant found in moringa, provide anti-aging, anti-cancer, and mineral absorption benefits,” Marin says.

“Today, most illnesses that chronically plague our society stem from consistent inflammation.  Moringa suppresses inflammatory enzymes that already exist in the body, and the moringa oleifera pod specifically has bioactive compounds that reduce inflammation in the body via protein kinase pathways,” Marin says. In a 2019 study of 40 healthy adults, participants who were regularly given a moringa powder tablet experienced a decrease in fatigue, lower back pain, shoulder stiffness, and eye soreness over the course of four weeks compared to those who did not consume the moringa. Findings suggest that moringa can be taken orally to reduce pain, however, more research is needed.

Some reports and trials support the use of this plant and extracts for reducing LDL “bad” cholesterol, Marin says. LDL cholesterol is often deemed as the “bad” cholesterol because it collects in the walls of your blood vessels, which increases your risk of heart disease and stroke. A 2017 study tested the effect of moringa seed powder on lipids, liver function, and heart enzymes in rats. The study found that low doses of moringa seed improved their cholesterol levels, heart enzymes, and restored their liver function as well.

Moringa contains many healthful compounds that are beneficial for those with insulin resistance. “Many compounds found in the leaves of moringa might be involved in glucose homeostasis. Additionally, a beneficial effect of moringa includes increasing insulin activity and improving glucose uptake and utilization. Research suggests moringa can be used to reduce insulin resistance and improve blood sugar levels in patients with diabetes,” Marin says.

“Moringa is safe to be consumed in powder form, dried leaf form, and as capsules but studies suggest not to exceed 70 grams per day to avoid toxicity,” Marin says. If you plan to take moringa powder daily, make sure to speak to your doctor or healthcare provider.

Moringa is generally sold as a powder to be added to smoothies, salad dressings, açaí bowls, and more. It is also available in oil form, where you can directly apply it to the skin to improve elasticity and prevent wrinkles. The drumsticks of the moringa plant can also be used, but in stews and soups like Indian sambar and stir-fry.

It is a great way to get in your recommended amounts of vitamins and minerals. You can find moringa powder at your local health food store or online. Some products that stood out to us are Apothékary’s Moringa Powder, Anima Mundi’s Moringa Superfood Powder, and Kiito Plant Protein Drink, Matcha Moringa.

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein - 28.6g Calories - 298 Carbs - 17.1g Fiber - 10.3g Calcium - 175mg

Lentils are the only beans that don't have to be soaked before preparing. Lentils can be the star of any dish that needs heft, from soups to burgers. Next time it's Taco Tuesday, try out lentil tacos—they pack a protein punch. 1 cup equals Protein - 17.9 g Calories - 230 Carbs - 39.9 g Fiber - 15.6 g Calcium - 37.6 mg

Dried white beans can be stored for up to three years in a dry, room-temperature location. Which means you can keep them around whenever you need a staple for soups or stews. 1 cup equals Protein - 17.4 g Calories - 249 Carbs - 44.9 g Fiber -11.3 g Calcium - 161 mg

Edamame is a great snack to keep in your freezer. Microwave them and spice them up with a sprinkle of salt, chili powder and red pepper flakes. You'll be enjoying a protein-filled snack that is better than chips. 1 cup (cooked and shelled) equals Protein - 16.9 g Calories - 189 Carbs - 15.8g Fiber - 8.1g Calcium - 97.6mg

As you cook cranberry beans, the unique specks of red that give these legumes their name vanish. Boil the cranberry beans, blend into a spread and use as a delicious dip with veggies for a great protein snack. 1 cup equals Protein - 16.5 g Calories - 241 Carbs - 43.3 g Fiber - 15.2 g Calcium - 88.5 mg

Don't confuse split peas with green peas. Split peas are dried and—surprise— split. Unlike their sweet cousins, these peas must be boiled for 45 minutes before they're ready to eat. Make Ina Garten's easy Parker's Split Pea Soup for a protein-packed lunch. 1 cup cooked Protein - 16.3 g Calories - 229 Carbs - 41.1 g Fiber - 16.3 g Calcium - 27.4 mg

Make sure to soak these beans overnight to get rid of the toxic proteins in the raw bean that is harmful to people and animals. then cook thoroughly before eating. Soaking and cooking the beans will get rid of the harmful proteins. Then, dig in! 1 cup equals Protein - 15.3 g Calories - 225 Carbs - 40.4 g Fiber - 13.1 g Calcium - 49.6 mg

Black "turtle" bean is the technical name for this crowd favorite. The "turtle" part comes from the physical appearance of the shiny exterior shell that protects the bean. 1 cup equals Protein - 15.2 g Calories - 227 Carbs - 40.8 g Fiber - 15 g Calcium - 46.4 mg

As you can see, navy beans are clearly not navy. So where did the name come from? These beans were such an important part of the U.S. Navy diet in the beginning of the 20th century that the beans were named after them. Anchors aweigh! 1 cup equals Protein - 15 g Calories - 255 Carbs - 47.4 g Calcium - 126 mg

Canned pinto beans aren't just a source of protein, but also major fiber. Pinto beans are often used as refried beans because they fall apart when steamed. 1 cup equals Protein - 15.4g Calories - 245 Carbs - 44.8g Fiber - 15.4g Calcium - 78.6mg

What's better than hummus for boosting protein? Not much. Just half a cup delivers 10 grams of protein, which is a good percentage of your daily needs: ranging from 45 to 65 grams, depending on weight, gender and activity level. 1 cup equals Protein - 14.5g Calories - 269 Carbs - 45g Fiber - 12.5 g Calcium - 80.4 mg

Lima beans are often called "butter beans" because of their buttery taste. Famously used in succotash, lima beans can also be used boost the taste of a hearty vegetable soup, or roast them with sweet potatoes as a side dish. 1 cup equals Protein - 14.7 g Calories - 216 Carbs - 39.3g Fiber - 13.2g Calcium - 32mg

Mung beans lack a lot of flavor but are great to add to any dish for crunch and protein. Trade your chickpea-based falafel for a mung bean option to switch things up. Fact: Just Eggs uses mung beans for protein! 1 cup equals Protein - 14.2 g Calories - 212 Carbs - 38.7 g Fiber - 15.4 g Calcium - 54.5 mg

Take the fava beans out of the pod since experts don't recommend eating that part. For freshest taste, only separate the beans from the pods when you 're ready to eat them. 1 cup equals Protein - 12.9 g Calories - 185 Carbs - 33.2 g Fiber - 9.18 g Calcium - 61.2 mg

Who knew little old peas pack a major protein punch? One cup of peas has more protein than one average-sized egg. Yep, you can make a bet and win it. 1 cup equals Protein - 8.6g Calories - 134 Carbs - 25g Fiber - 8.8 g Calcium - 43.2 mg