Food plays a key role in controlling sugar. Discover the 10 best foods with great antidiabetic properties, they are healthy and very nutritious
Diabetes is one of the chronic and degenerative diseases more recurrent in today’s society. According to data from the World Health Organization (WHO) the prevalence of diabetes has increased faster in the low- and middle-income countries, this is an aspect that is directly related to the lifestyle and quality of food.
It is because of that the diet is a fundamental aspect in the control of people who suffer prediabetes, diabetes and other conditions that affect blood sugar, specialists in medicine and nutrition emphasize the importance of following a whole food to keep blood sugar levels stable.
While there are factors such as body weight, physical activity level, stress, and genetics which also play a role in maintaining blood sugar, food will always be essential. The good news is that today we have all kinds of nutrition and wellness trends that promote the consumption of foods of great therapeutic power, especially some of them stand out for their hypoglycemic propertiesI know they have great benefits to optimize the control of blood sugar.
Broccoli is a very healthy and nutrient-rich vegetable, is associated with great health benefits. In particular it is a good ally for diabetes, this is related to several factors first its sulforaphane content which is a compound with properties to lower blood sugar levels. Is a plant chemical released when broccoli is split or chewed and is the response of a reaction between a compound of the type glucosinolate called glucoraphanin and the enzyme myrosinaseBoth are found in high concentrations in broccoli. There are studies that have proven that Sulfuran-rich broccoli extract have powerful antidiabetic effects, which help improve insulin sensitivity, reduce oxidative stress markers and glucose levels.
2. Seafood and fish
All varieties of fish and shellfish offer a healthy source of proteins, healthy fats, vitamins, minerals and antioxidants which together are a powerful ally in regulating high blood sugar levels. You probably wonder the reasons and it is simpler than you think: protein intake is essential for blood sugar control, this is because it helps slow digestion and prevents glucose spikes especially after meals. Proteins are a essential macronutrient for the body and are also related to a outstanding satiating effect that helps Do not eat in excess and promotes the loss of body fat; both factors are essential for a good control of sugar levels. The nutrition specialists recommend focusing on the consumption of fatty fish as is the case with salmon and sardines, 750 grams distributed throughout the week are the optimal amount.
3. Pumpkin and its seeds
Pumpkin is not only a fall classic, its color vibrant orange gives it an extraordinary antioxidant power and a high fiber content, which are directly associated with benefits to regulate blood sugar levels. One of its great qualities is due to its contribution to polysaccharide-type carbohydrates, substances of which their regulating effect of glucose. Nutrition specialists not only recommend its consumption in soups, roasted or steamed, the seeds are an important ally since they are full of healthy proteins and fats.
The family of nuts is considered one of the healthier food groups that exist, are related to positive effects on heart health, body weight and above all for its qualities to help the body to balance sugar levels. It has scientific references who verified the benefits of consuming almonds and peanuts in people with type 2 diabetes, integrate them as part of the fasting diet and after meals significantly lowered blood sugar levels. There is also a study that points out the effects of consuming 56 grams of walnuts per day, the significantly lowered fasting blood sugar and hemoglobin A1c (HbA1c), a marker of the long-term blood sugar control.
5. Beans and lentils
Legumes cannot be missing from any healthy diet, they are delicious, satisfying and one of the best sources of plant protein and fiber. The beans and lentils draw special attention since they represent a complete package of nessential nutrients and above all a peculiar richness in minerals, stand out for their extraordinary content in soluble fiber and resistant starch that help delay the digestion process and improve blood sugar response after meals.
Flaxseed is also known as flax seeds They are characterized by their small size that in nothing compares with their immense benefits. Its main qualities include its high in fiber and healthy fats, which act by releasing the excess sugar from the bloodstream. They are also a popular ally to combat constipation and inflammation, the recommendation is to consume 30 grams of flaxseed per day.
7. Citrus fruits
There are fruits that are better than others when it comes to diabetes and the citrus fruits are a wonderful ally to decrease the blood glucose levels. They are a great fruit alternative since they are characterized by being low glycemic index, that is, they do not affect blood sugar levels as in the case of other fruits like pineapple, watermelon or mango. Also citrus fruits such as oranges, grapefruits, tangerines and lemons, are characterized by their great content in fiber and plant compounds like naringenin, a polyphenol what’s wrong with it powerful antidiabetic properties. Integrating a portion of these fruits in the daily diet is related to improve insulin sensitivity and lowers the risk of developing diabetes.
Avocado consumption is gold liquid for health, in recent years they have become a very important food in all kinds of health and nutrition trends. They are not only delicious, filling and creamy, it is a very nutritious food since they are rich in vitamins, minerals, antioxidants, fiber and healthy fats. Various nutritionists have proven the benefits of add a serving of avocado to meals, to balance blood sugar levels. At the same time they are a great ally for protect the body from metabolic syndrome, which is characterized by being a group of conditions like hypertension and high blood sugar levels, which are associated with an increased risk of chronic diseases.
9. Red fruits
Red berries or fruitss have a very special place in food, they are juicy, aromatic, delicious and full of colors. They are not only rich, they are a bomb of vitamins, minerals, antioxidants and fiber, which makes them one of the most complete and medicinal foods that we have on hand. Thanks to their composition they are related to great benefits to reduce high levels of sugar and insulin, especially after carbohydrate-rich meals. Consumption of 2 cups of red berries a day, whether raspberries, strawberries, blackberries, or blueberries, bimproves blood sugar control by improve insulin sensitivityOh promote the removal of glucose from the blood.
10. Kefir and yogurt
The fermented dairy products are an exceptional ally of health, especially the digestive, intestinal and immune system. At the same time, there are references that prove its beneficial effects for regulate blood sugarhey prevent the development of diabetes. The recommendation is to consume 600 ml of kefir or yogurt daily provides probiotics that are related to a significant decrease in blood sugar and HbA1c.