Saturday, December 4

Diabetes: the importance of including fermented foods in the daily diet


It is well known that diet plays a fundamental role in the control of diabetes. It is also directly related to a good glycemic control and it is a basic measure to keep body weight under control, one of the most important aspects in the control of diabetes. Fortunately, we now know that eating certain foods can make a big difference, based on this every day new recommendations come to light on the basics of a diabetic diet. And the Fermented foods are simply one of the best additionsBest of all, they are associated with a long list of additional health benefits.

It is undeniable to say that in recent years the popularity of consuming fermented foods has increased considerably. All nutrition, health and wellness trends recommend them. It is known as a fermented food to anyone that is obtained from process of converting carbohydrates to alcohol or organic acids using microorganisms such as molds, bacteria or yeasts, under anaerobic conditions. Although within the fermented category it is extensive and there are some more famous than others, its medicinal benefits are undeniable. Among the most famous are yogurt, kefir, raw sauerkraut, pickles, kombucha, and kimchi.

While one of the most popular benefits of consuming fermented foods is its ability to enhance intestinal health and thus the immune system. Its consumption has also been linked to great qualities to promote weight loss, prevent diseases and improve mood. As a forceful part of its benefits, they have positioned themselves as a great ally in the diabetic diet, various studies have shown that fermented foods can help reduce blood sugar in diabetics. We invite you to know the 5 reasons why they benefit the control of diabetes and can even prevent prediabetes.

1. They provide probiotics

One of the greatest qualities of fermented foods, which is directly related to its medicinal benefits, is its probiotic content. Probiotics are foods or supplements that contain live microorganisms intended to maintain or enhance “good” bacteria and that is why they are considered essential to protect the human microbiota. Therefore, consuming fermented foods rich in probiotics promotes the presence of good bacteria in the intestine, promotes better absorption of carbohydrates and prevents blood sugar levels from rising. Through fermented foods we are adding beneficial bacteria and enzymes in the intestinal flora, which also benefits the physical, mental and emotional health.

Kimchi. Shutterstock.com

2. They benefit the control of high cholesterol and heart disease

People with diabetes are always at risk for high cholesterol. Therefore it is essential to follow a balanced, healthy and clear diet avoid ultra-processed foods and foods rich in saturated fat. Complementary to this, fermented foods are wonderful as they help lower serum cholesterol levels and, at the same time, inhibit the activity of vasoconstrictors in the body that are known to cause cardiovascular diseases. One of the best fermented food alternatives to keep cholesterol levels in good balance is yogurt that shines for its probiotic content and helps stimulate insulin sensitivity, which benefits people with type 2 diabetes.

Yogurt natural
Yogurt. /Foto: Shutterstock

3. They promote good body weight control

Weight gain is directly proportional to the increase in blood sugar levels. Therefore: the lower the body weight, the lower the chances of being diabetic. If you are prediabetic or diabetic, weight control is the key to managing diabetes and reducing the risk of complications. Besides fermented foods are low in carbohydrates and rich in nutrients, which benefits weight loss and promotes optimal functioning of organs and systems. Another great benefit is that these are incredibly satisfying foods, which complement the good path in weight loss, and help control appetite.

Pickles
Pickles. / Photo: Pixabay

4. High nutritional content for low calories

The fermentation process that fermented foods go through improves and enhances the quality of their nutrients. In such a way that they are usually low in calories, completely natural and are distinguished by their content in proteins, vitamins, minerals, fiber and numerous antioxidants. In addition, being rich in fiber they facilitate digestion and the absorption of essential nutrients, which in turn reduces the risk of spikes in blood sugar levels and improves insulin resistance All these nutritional benefits and their powerful antioxidants from great anti-inflammatory power, they are obtained for very few calories. Not to mention that its consumption benefits many other aspects of health: they increase immunity, benefit the digestive system, mood and physical and mental performance.

Kombucha
Kombuchas./Foto: Shutterstock

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