Integrating the consumption of fruits, vegetables, whole grains and seeds, promotes good intestinal health and regulates blood sugar.
Photo: Brooke Lark, Photo Unsplash / Unsplash
Today, intestinal health continues to be one of the most relevant topics of the moment and it is for good reason: Scientific studies suggest that a balanced gut microbiome is attributed to better overall health. Now in November as we are entering National Diabetes Awareness Month, experts explain how to eat the right foods for your gut, not only boosts immune health; it is actually key to fighting diabetes.
According to the Centers for Disease Control and Prevention (CDC), an estimated 34 million (about one in 10) Americans have diabetes. In such a way that it is no coincidence that prevention and control measures are one of the most trending health issues, in fact it has been specifically proven that foods rich in probiotics and fiber have the ability to reduce blood sugar spikes. Specifically, foods high in soluble fiber are an excellent option for gut health. Finally, by now we all know that the role of food in health and blood sugar is simply decisive. Recently new research showed that microbiomes play a role in preventing diabetes and that some patients are turning to natural methods other than insulin to better control their blood sugar. They also found that the best and most effective prevention tool is diet, according to experts these are the 6 best foods that in addition to strengthening the microbiota are a powerful ally to prevent diabetes.
1. Apples
It is no secret to say that apples are one of the most popular and consumed fruits in the worldBut not just because they’re incredibly affordable – they’re one of the healthiest foods on the planet. Each apple is a complex nutritional formula that provides numerous vitamins, minerals, antioxidants and of course fiber. In fact, it is one of the foods rich in fiber that is healthy for the intestine, they are satiating and the perfect snack to fight hunger without altering blood sugar levels. They are also very versatile and can be integrated into juices, smoothies, salads, ceviches, and more.
2. Barley
Barley is an often overlooked whole grain cereal that is actually a wonderful addition, as well as being one of the best ways to get more fiber into your diet. It stands out for its high content of essential amino acids, provides a lot of energy and improves digestive function. Its high fiber content promotes purification of the body and helps the body to be free of toxins. Specifically, the type of fiber it contains barley acts as fuel for the good bacteria in the gut. These bacteria are the ones that, in the company of fiber, are responsible for creating butyric acid. This acid is responsible for the intestinal cells to function well. Best of all, you can integrate it into soups, salads, stews, healthy bakery, and more.
3. Carrots
Carrots are one of the vegetables that can not be missing in the diet of people with diabetes and it is that they are not only satiating, vibrant and crunchy: they are packed with essential nutrients. They are the perfect ally to increase fiber consumption that protects the microbiome and accelerates intestinal transit, and they also have the immense virtue of being very rich in vitamin A that protects eye health (which tends to deteriorate with diabetes).
4. Avena
Oats are one of the most loved and valued staples in any healthy diet, and one of the most powerful nutritional and medicinal allies. It is one of the best whole grains that exist, it is characterized by its high content in plant-based proteins, amino acids, vitamins, minerals, antioxidants and, of course, fiber. Speeds up intestinal transit and feeds bacteria in the gut, which enhances digestive health. Its fiber content also helps naturally regulate blood sugar, as well as being incredibly accessible, versatile and satisfying. It is a complete food that also promotes weight loss.
5. Avocados
By now we all know that avocados are simply one of the superfoods of the momentThey are a great ally in any healthy and balanced diet. While there are many positives to their exceptional nutritional makeup, it’s worth noting that they are very rich in soluble and insoluble fiber and heart-healthy omega-3 fatty acids. According to USDA data: a ¼ cup serving of avocado has more than 2 grams of fiber. The same serving size also has 50 calories and 3 grams of carbohydrates. It also has almost 5 grams of fat, yet it is the type of fat that benefits cardiovascular health and weight loss. In addition, avocado is filling, versatile and incredibly delicious, it goes wonderfully in all kinds of soups, creams, sauces, salads and fillings.
6. Chia seeds
Chia seeds are a perfect addition to the diabetic diet, in principle because it is a food packed with essential nutrients. They stand out for being a great source of fiber and omega-3 fatty acids, which also protect cardiovascular health. They are light and satiating, they shine for their natural qualities to lower high levels of cholesterol and blood sugar. Integrating them into the diet is easy since they go great in waters, smoothies, with fruit, in oats, salads and healthy bakery.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.