It is important for good health to maintain normal blood sugar levels and control them at least every six months. Sugar levels depend on exercise, hereditary factors, and daily diet.
It is important to follow a few simple rules to keep your sugar in the normal range. To begin with, you just need to remove the prohibited ingredients from the diet.
For example, the easiest place to start is by removing pure sugars and baked goods from your diet, replacing them with healthy fruits and berries with a low glycemic index.
Excess sugar can lead to diabetes and cancer. It is possible to reduce its level not only with the help of drugs but also with the due to some products. Let's list the most useful and necessary ones:
1) Pumpkin
Packed with fibre, polysaccharides, and antioxidants, Pumpkin is a great choice for controlling blood sugar. In many countries, it is used in traditional diabetes treatments such as Mexico and Iran.
Pumpkin seeds are rich in healthy fats and proteins. A 2018 study found that consuming just 65 grams of seeds lowered participants' glucose levels by 35%.
2) Red bell pepper
This low-calorie product helps you to saturate the body with vitamin C. Red pepper lowers blood sugar and increases the body's defences against the harmful external effects of infections and inflammation.
3) Garlic
Eating garlic regularly stimulates the pancreas to function, thereby increasing insulin production. Garlic also contains antioxidants that help to normalize all renewal processes in the human body.
4) Oatmeal and oat bran
Articles about the benefits of this product can be found everywhere, however, this cereal helps to normalize blood sugar levels. Eating oatmeal daily is the best prevention of diabetes. Due to its high levels of soluble fibre, oatmeal maintains normal sugar levels in the body.
5) Cinnamon
Perhaps surprisingly, this aromatic spice helps control blood sugar levels. If you regularly add it to cereals, yoghurts, fruit drinks, sauces, then you don't have to worry about the threat of diabetes, of course, if you follow other vital nutritional rules. The polyphenols, fiber, magnesium contained in it help to lower blood glucose. Consuming half a teaspoon of cinnamon all the time will keep you from high sugar.
6) Avocado
Avocado is a low glycemic index product containing soluble fiber, protein, potassium, magnesium, folic acid, which not only help to effectively regulate blood sugar levels but also protect the body from disease and boost immunity.
The fats in this fruit can reduce inflammation and increase your body's insulin sensitivity.
7) Green vegetables: cucumbers, broccoli, spinach, celery, asparagus, various types of cabbage.
My favourite vegetable is Broccoli.
This vegetable, which contains polyphenols, helps with any inflammatory processes, including those that are sluggish. If inflammation is not controlled and treated in time, it can lead to diabetes and high blood sugar over time.
Broccoli sprouts are also rich in other nutrients that can lower diabetes risks, so it's best to eat these vegetables raw or lightly steamed.
8) Fermented foods like kimchi
(kale) contain beneficial compounds including probiotics, minerals, and antioxidants. Eating them improves blood sugar, haemoglobin, and insulin sensitivity.
The study found that fermented kimchi improved glucose tolerance in 33% of participants.
9) I also recommend eating more fish.
It is a source of valuable protein that helps the body repair itself. The omega-3 acids contained in the product stimulate the production of the hormone adiponectin, which increases the sensitivity of cells to insulin. Therefore, they prevent the pre-diabetic state from developing into full-fledged diabetes. Tuna, salmon, halibut, and mackerel are the best options for lowering sugar levels.
Seafood keeps us full.
Scientists have shown that frequent consumption of oily fish such as salmon and sardines helps improve glucose regulation.
A Few Secrets for a Sugar-Lowering Diet:
1) The most important principle is the complete absence of overeating. You need to eat often, but very little. For example, there may be three main meals a day with small portions and 2-3 more snacks.
2) Drink 1.5–2 litres of water a day
3) Manage stress levels.
4) Sleep at least 7-8 hours
5) It is important to incorporate fibre-rich foods into your diet. They help remove glucose from the body.
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