Controlling Blood Sugar with Nutritious Foods: A Comprehensive Guide for Diabetics

2023-10-16 13:44:56

Some foods can cause your blood sugar to rise very quickly, such as refined sugars and breads, while the sugar absorption process is slow when you eat vegetables and whole grains.

Legumes and vegetables are the best ally of diabetics. Lentils, peas, dried beans, or in other words, all legumes, are rich in protein and slow sugar (low glycemic index), and contrary to the misconception, they are considered an excellent ally for diabetics because they help easily control blood sugar levels, according to what endocrinologist and nutritionist Dr. Pierre Nice confirms. . It is recommended to eat legumes 3 times a week

As for green vegetables, they accompany diabetics and must be present in the daily plate. They can be eaten raw, cooked, or grilled. The recommended amount is to eat raw vegetables (1 quantity) with cooked vegetables in every main dish. They can also be added to rice or pasta, or even drunk as juice.

Fiber: necessary for diabetics

Soluble or insoluble fiber helps control blood sugar levels. It also gives a feeling of fullness, which prevents crunching between meals, thus preventing insulin production and helping the body respond better to carbohydrates. It is useful to know that soluble fiber attracts water and forms a gelatinous substance that is beneficial for metabolism because it traps part of the carbohydrates and fats.

Ginger is considered an effective food in controlling blood sugar thanks to its anti-inflammatory properties and tonic effect on the digestive system. It also helps improve insulin sensitivity and reduce harmful cholesterol levels.

As for cinnamon, it is characterized by its ability to improve insulin sensitivity and regulate blood sugar levels. Cinnamon can be added to tea, coffee, cereals, or desserts to benefit from its health benefits.

Legumes such as beans, lentils and chickpeas contain soluble fiber and plant proteins, making them an excellent source of sustained energy and improving insulin sensitivity.

Nuts such as almonds, walnuts and hazelnuts contain healthy fatty acids, fiber and protein, which helps control blood sugar and improve feelings of satiety.

Red grapes contain antioxidants such as resveratrol, which help reduce blood sugar levels and promote heart health.

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