A list of foods that balance your blood sugar
According to a study conducted in America and published in the Journal of the American Medical Association in 2015, 37 percent of those living …
According to a study conducted in America and published in the Journal of the American Medical Association in 2015, 37 percent of those living in the USA are prediatric! This is an extremely high number. Another study conducted by the University of Florida in 2016 and published in a journal of the American Family Practice Board showed that only a quarter of prediabetic patients, who make up 37 percent of the population, applied to a physician and struggled to prevent diabetes.
Although prediabetes patients are at risk of having diabetes in the next 5-10 years, they may reduce this risk with some lifestyle changes, such as consuming foods that lower blood sugar. Prediabetes is a warning sign that your body has been insulin resistant for some time. However, it should not be forgotten that most diabetes can be prevented or postponed.
In addition to a more active lifestyle, losing weight, reducing stress, quitting smoking and providing quality sleep, a healthier diet can also help prevent prediabetes. I have compiled a list of foods that balance your blood sugar. . .
Do not skip meals in your diet
One of the first things you need to do to help your body keep blood sugar in balance is to eat healthily and not skip your daily meals. At this point, you should create a regular nutrition program with the support of a dietitian. It takes about four to six hours for your body to digest a meal. In order to keep your blood sugar level normal, you should eat 3 main meals a day, 2 or 3 snacks a day. Thus, you can prevent health problems such as severe headache, fatigue, blurred vision that occur in blood sugar imbalance.
Cook your meals by steaming or boiling
In a study conducted at the University of Mount Sinai in the past years and published in a medical journal called Diabetiologia, it was observed that people who cooked their meals with steaming or boiling methods for a year compared to those who used the grill and frying method, they achieved to lose weight and improved their insulin resistance. Scientists think that this is due to the glycolysis of foods when cooking with grilling and frying. This also causes insulin resistance. If you have prediabetes, cooking your meals with steaming or boiling method reduces your chances of having diabetes. In addition, complex carbohydrates have more fiber and nutrients than processed carbohydrates such as white rice, bread and pasta, and fiber helps control blood sugar levels. Don’t forget to balance your plate.
Drink lots of water
Whenever I start giving advice for the treatment of a disease, I always say ‘Lose Weight’ first. Obesity is not a disease alone, but it is an adequate reason for many diseases. A study on people diagnosed with the onset of diabetes has shown how important weight loss is for this disease. If it is difficult to enter a heavy diet suddenly, you can start by cutting off sugary and carbonated drinks. In addition, drinking water is the golden rule of living healthy. Water will help reduce unnecessary liquid calories as your source of hydration.
Pay attention to the portion of fruits with high glycemic index
You should not consume foods with high glycemic index so that your blood sugar does not rise suddenly. Fruits such as grapes, figs and watermelons, which are among the favorite fruits of summer, have high glycemic index. You should not exceed the portion limit while consuming these fruits as much as possible. You can also sprinkle cinnamon on the fruits to balance blood sugar.
Adding the following foods to your diet list can help you regulate your blood sugar.
Blueberries reduce the risk of developing diabetes
Blueberry is a new taste for our country, although it is a fruit that is frequently consumed in America. Studies have shown that blueberries have numerous benefits for human health. According to a study conducted in 2010 and published in the Journal of Nutrition, blueberries increase the risk of developing diabetes in people at risk by increasing insulin sensitivity thanks to its bioactive substances! For many of us who are rich in carbohydrates during the day, this is almost gold worth!
Half a teaspoon of cinnamon panacea
The balancing effect of cinnamon on blood sugar is a long-known fact. Research on cinnamon’s benefits has also shown that its only benefit is not balancing blood sugar. According to these studies, cinnamon is an extremely effective weapon in preventing heart diseases, regulating LDL (bad cholesterol) and triglyceride levels. Eating half a teaspoon of cinnamon for 20 days to benefit from the miracle of cinnamon will help reduce your chronic high blood sugar level.
Eating lentils reduces the risk of diabetes
A study published in the Journal of Clinical Nutrition examined the nutrition of more than 3,000 adults who have not had type 2 diabetes for more than four years. They discovered that people with the highest legume consumption, particularly lentils, had the lowest risk of diabetes. Lentils and all legumes are a good source of protein, rich in fiber.
Spices balance your blood sugar
The word spice refers to a fluffy list of hundreds of varieties. To mention the ones that help in balancing your blood sugar; Fenugreek seeds, turmeric, cumin, ginger, mustard, coriander and leaf curry are the top of this list. According to a study published in The Journal of Medicinal Food, these spices not only balance your blood sugar, but also have positive effects on your cholesterol level.
Olive oil reduces lubrication of the abdomen
Olive oil is the most important element of the Mediterranean diet that is accepted worldwide. Olive oil, which is a miracle to improve and protect the overall body health, is a food rich in monounsaturated fat. The main known benefit is that it reduces the lubrication of the abdominal region. However, research has shown that it plays an important role in balancing blood sugar levels and secretion of leptin hormone known for its appetite suppressing effect.
Vinegar also balances blood sugar level
Although its existence dates back to old times, it is a newly discovered food item. Studies have shown that vinegar is an important aid in regulating blood sugar, among other benefits. According to a study conducted at Arizona State University, the balance of blood sugar levels of those who start eating with some vinegar is much more positive than those who do not start with vinegar.
Eat nuts in your afternoon snacks
According to a study in Sweden, healthy polyunsaturated fats in nuts and seeds have been found to help prevent type 2 diabetes by increasing insulin sensitivity. Moreover, walnuts can activate a part of the brain, especially in appetite control. You can consume nuts or walnuts in your afternoon snacks to help you resist sugary snacks or beverages that contribute to the risk of diabetes.
Doc. Dr. Halit Yerebakan