7 Foods to better control diabetes
7 Foods to better control diabetes
An appropriate diet is the basis of diabetes treatment. It must provide enough carbohydrates, fat, protein, vitamins and minerals. It must be measured and the amount of fat must be reduced to a level that is appropriate for the body.
Foods high in sugar should also be kept to a minimum to avoid a rise in sugar levels. Large meals in terms of quantities also increase the sugar level. That's why nutritionists recommend taking 5 small meals a day. This also avoids insulin spikes.
In this diet, carbohydrates have the most important role, including whole grains such as oats, rye, wheat, corn and rice. Cereals are staple foods because they are the main source of carbohydrates and provide a lot of energy.
They also contain proteins, minerals and vitamins and the nutrients found in them prevent complex carbohydrates from turning into sugar. That's why nutritionists recommend a diet rich in complex carbohydrates.
oats
Oats can control the level of sugar in the blood, provided of course to choose it without sugar. Rich in soluble fiber, "it digests slowly and does not increase the level of sugar in your blood," says Marisa Moore, spokeswoman for the American Dietetic Association.
This good quality carbohydrate is not only a more regular source of energy than white bread! It can also help to lose weight. As Marisa Moore explains, "he [s] lets you be satiated longer". This is especially important for people with type 2 diabetes and overweight. In fact, by losing weight, they significantly improve their glucose level.
According to statistics, barley is not as popular as oats. Yet studies show that barley, which is also high in soluble fiber, helps control blood glucose levels. Kay Behall, a nutritionist at the Human Nutrition Research Center in Beltsville, Maryland, recommends eating boiled barley pearls instead of rice.
Broccoli, spinach and green beans
Experts suggest diversifying your diet by adding plenty of vegetables such as broccoli, spinach and green beans. These high-fiber, low-carbohydrate foods are ideal for people with diabetes.
On the other hand, so-called "starchy vegetables" such as peas, potatoes, corn, pumpkin and lima beans, "provide additional nutrients," explains Marisa Moore. However, they logically contain more carbohydrates and further increase the blood sugar level. It is therefore important to consume them in moderation, adds the latter.
On average, vegans are thinner and have less bad cholesterol than others. Because people with diabetes are more at risk for heart disease, caring for their heart is as important to them as controlling their sugar levels, says Marisa Moore. Studies have shown that low fat vegan diets help patients with type 2 diabetes control their disease. Some have even been able to reduce their dose of medication after 22 days of this diet.
Cinnamon
A study conducted by the Human Nutrition Research Center in Beltsville showed that consuming half a teaspoon of cinnamon a day makes cells more sensitive to insulin. A 40-day course in which diabetics were supposed to take various amounts of cinnamon extract confirmed that not only did it lower blood sugar levels after meals, but they also experienced significant improvement in their heart health. The best part is that you can put cinnamon on any food.
Nuts
Research has shown that people who consume nuts daily are less likely than others to suffer from heart disease (diabetics are more at risk in this area). If we compare the health status of people with healthier eating habits, those who eat hazelnuts hold the palm of good health. Even if the evidence is lacking, it is thought that it is the compounds called tocotrienols that are the main reason. That said, hazelnuts are eaten in moderation because they are high in calories.
The vinegar
Two teaspoons of vinegar lower the blood sugar level. Arizona State University conducted a test on three groups of people: healthy individuals, others with signs of pre-diabetes and diabetics. Two teaspoons of ordinary vinegar were given to all these people each day during two meals. An hour after taking vinegar, the sugar level of diabetics was 25% lower than before the meal. In pre-diabetics, the sugar level had halved.
Olive oil
This oil does not contain carbohydrate, it does not increase the sugar level. In addition, it slows the absorption of food consumed. It is rich in omega-9 and omega-3, which keeps the blood vessels supple and ensures good blood circulation. In addition, not increasing the insulin level, it reduces the insulin resistance, which is responsible for a high sugar level.
Red apples
A Finnish study recently confirmed that men who eat a lot of red apples and quercetin-rich foods have a 20 percent chance of dying from diabetes or heart disease. Red grapes, tomatoes, onions, green vegetables and red berries should therefore be consumed regularly.
