Friday, November 27

8 best foods to lower or control blood sugar


8 best foods to lower or control blood sugar

Foto:
Alexander Mils / Pexels

The diet is an important part to keep healthy blood sugar levels. Something that we must all try, especially people with diabetes, prediabetes or other conditions.

High blood glucose levels can cause a variety of symptoms, from exhaustion to heart disease. Generally, the foods and drinks that the body absorbs slowly they are the best because they do not cause spikes or drops in blood sugar.

Here are 8 foods that can help you regulate your blood sugar:

1. Beans, lentils, and chickpeas

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They are ideal for people who have diabetes because they have a low glycemic index, a low fat content and a high fiber content.

The Food and Agriculture Organization of the United Nations (FAO) points out that the high fiber content of legumes increases satiety and helps stabilize blood sugar and insulin levels, reducing spikes after eating and improving insulin resistance.

2. Avena

Oatmeal can reduce inflammation, increase satiety, and suppress your appetite. Photo: PxHere

The fibra beta-glucano in oatmeal can help prevent spikes in blood sugar and insulin levels after eating.

Although it is a high carbohydrate food, minimally processed whole oats can be incorporated into a diabetic diet, explains the Harvard School of Public Health (HSPH). Try to avoid highly processed instant oats as they have a high glycemic load.

3. Broccoli

broccoli
Foro: Shutterstock

Broccoli has blood sugar lowering properties thanks to sulforafano. Sulforaphane is a plant chemical that is produced when broccoli is chopped or chewed. Healthline notes that the best way to improve sulforaphane availability is to enjoy broccoli and broccoli sprouts raw or lightly steamed.

4. Walnuts

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Walnuts can help control blood sugar and inflammation due to the nutrients they contain, such as unsaturated fatty acids, fiber, vitamin E, and magnesium.

According to a study shared by the American Heart Association, a daily handful of dried fruits such as walnuts, almonds and pistachios It can also reduce the risk of cardiovascular disease in adults with type 2 diabetes.

5. Berries

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Research associate a higher consumption of specific whole fruits with a lower risk of type 2 diabetes. Particularly blueberries, grapes, and apples.

Fruits contain lots of water and fiber to balance their natural sugar, which is called fructose.

6. Chia

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Chia provides omega-3, fiber and complete protein. The fiber in chia can help lower LDL cholesterol and slow digestion, what can prevent spikes in blood sugar after eating and promote a feeling of fullness, points out the HSPH.

7. Pumpkin

Photo: Polina Tankilevitch / Pexels

Pumpkin is a dense food and Low in calories (45-90 calories per cooked cup), with a low glycemic index and load. It also contains polysaccharides, a kind of fiber indigestible that can prevent blood sugar from rising after eating. The proteins and unsaturated oils in the seeds can also have a moderating effect on blood sugar.

8. Fatty fish

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Fish contains proteins, healthy fats, vitamins, minerals and antioxidants that can help regulate blood sugar levels.

Studies reveal a high intake of fatty fish such as salmon and sardines beneficially affects post-meal glucose regulation.

Contrary to the previous foods, there are unhealthy carbohydrate foods like refined flour bread, potatoes, white rice, soda, and cakes that can cause your blood sugar to rise rapidly.

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