The 4 foods that keep your blood sugar level steady

The 4 foods that keep your blood sugar level steadyKeeping your blood sugar levels as steady as possible may help you avoid getting diabetes later.

Unrelated to diabetes, symptoms of occasional high blood sugar aren't life-threatening, but rather unpleasant and only potentially dangerous if you suffer from other health problems. When your blood sugar is too high, it can make you feel sluggish. When it's higher still, it can lead to dehydration and make your blood pressure unstable.

But when your blood sugar remains chronically high, insulin, a hormone that's supposed to help your body store sugar as energy, stops working as it should. Prolonged high blood sugar levels can lead to insulin resistance, meaning your body isn’t able to use insulin properly. Over time this insulin resistance can develop into diabetes, when insulin isn’t able to keep your blood sugar within normal levels.

Regulator #1: Fiber-rich foods

One of the keys to controlling your blood sugar is prolonging the digestive process of each meal you eat. Highly processed foods, like a fast-food burger or a fruity pastry, speed through your system, causing your blood sugar to rise—and then fall—rapidly. On the other hand, fiber helps to slow down digestion, so sugar is released more slowly into the blood and you don’t get as big of a blood sugar spike. And whole grains like quinoa, farro, barley, and oatmeal have the best health results.

Beans, legumes, nuts and seeds, like walnuts, almonds, and chia or flax seeds, have even more blood sugar-regulating nutrients going for them, since their protein and healthy fat further help slow down digestion.

Regulator #2: Tart cherries

People who have trouble sleeping may already be touting the virtues of tart cherries—studies have shown that drinking tart cherry juice improves sleep quality in older adults with insomnia. But people with diabetes will love this jewel-toned stone fruit for another reason: In a 2007 study, rats with a predisposition toward high cholesterol and pre-diabetes who ate tart cherries had "lower total cholesterol, lower blood sugar, less fat storage in the liver, lower oxidative stress, and increased production of a molecule that helps the body handle fat and sugar," according to an article from the University of Michigan, where the study was conducted.

"Tart cherries are full of anthocyanins," says Rumsey. "Some studies have shown a link between diets high in anthocyanins and improved insulin response. This means that your body is able to lower blood sugar more quickly after a meal.

Regulator #3: Cinnamon

In a 2013 meta-analysis of 10 randomized, controlled trials, daily consumption of cinnamon was linked to lower fasting blood glucose, as well as lower total cholesterol and bad cholesterol, and higher good cholesterol, in people with type 2 diabetes. Whether cinnamon has a lasting effect on blood sugar remains to be seen, but sprinkling cinnamon on your morning oatmeal or cereal certainly won’t hurt.

Regulator #4: Leafy greens and vegetables

They're high in fiber and low in carbohydrates, making them a perfect food to help control blood sugar. While processed foods get digested in the upper intestines, raw and lightly cooked vegetables tend to make it to the lower intestines where they stimulate the production of hormones called incretines. Incretines help metabolism, and in long run can reduce risk of developing diabetes."

Via: Haffington Post
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