The beginnings of each year are times when we make plans about what we want to achieve in our life. One of the most common things is wanting to improve our diet, which is why many people start looking for information about healthy foods.
Having a healthy life and being well fed is a priority to preserve our health and enjoy good times. So many more people are aware of the damage that salt and sugar can do to our health.
So to avoid developing diseases such as insulin resistance, diabetes or high blood pressure, it becomes a pressing goal. For this reason, it is increasingly common to find people who worry about the damage caused to our body by having high blood sugar levels.
The sugar that we consume in almost all our meals is converted into glucose before traveling through the blood to energize all the cells of the body. When we digest food, blood sugar levels rise to carry out energy work and after two hours they drop, until we eat again.
The process responsible for regulating these rises and falls in blood sugar is metabolism, which performs this work through a hormone: insulin.
If our metabolism does not work properly, the cells of the body do not properly assimilate glucose and then it accumulates in the blood. As blood sugar accumulates, we speak of diabetes, which may or may not be preceded by other related conditions, such as insulin resistance.
Foods that lower sugar
To prevent increased blood glucose levels, a diet composed of foods rich in chromium is recommended, which reduce these levels. Asparagus, eggs, and nuts are some of the foods that lower blood sugar, because they are rich in chromium.
On the other hand, it is also recommended to ingest fiber, because it delays the absorption of glucose and reduces the peaks that occur between the rises and falls in sugar.
Having a healthy diet helps prevent diseases, but we must not forget to do physical exercise, as this also contributes to our well-being.
Now, let’s see what are some of the foods that lower blood sugar:
Walnuts are beneficial for their high content of healthy fats and chromium, which lowers glucose and keeps insulin stable.
A clinical trial conducted in Beltsville, Maryland, determined that diabetics had fewer glucose spikes after eating cinnamon. Basically, because cinnamon increases the sensitivity of cells to insulin, thus regulating blood sugar.
Asparagus is a vegetable high in antioxidants, such as glutathione, a very effective liver protector as a detoxifier, which helps prevent diabetes.
Eating eggs for breakfast has been found to help control hunger and appetite, preventing large fluctuations in insulin and blood sugar.
The University of Arizona found that two tablespoons of vinegar before a meal decreased the effects of blood sugar. Well, after sixty minutes of taking the vinegar, patients with diabetes had a glucose level up to 25% lower.
Likewise, it causes a slower digestion, lowering blood sugar levels and cravings.
Avocados are an extraordinary source of plant compounds, through which they help lower blood glucose. Additionally, they are rich in fatty acids, which help to stabilize insulin levels and lower blood glucose.
These have a high content of omega 3 fatty acids, which is why they help to delay gastric emptying, causing the absorption of glucose to be slow. This slowness in the absorption of sugar causes that there are no glucose peaks and reduces cardiovascular risk in diabetics.
Among these excellent blue fish we have herring, tuna, mackerel, horse mackerel, black fretans and salmon.
Legumes of all kinds are high in fiber, which slows the release of glucose into the bloodstream, preventing spikes in blood sugar. The varieties of legumes that have this contribution as foods that lower blood sugar are: beans, peas, beans, chickpeas and lentils.
Garlic is a great natural antibiotic, which helps lower cholesterol and lower blood sugar, as it increases the available insulin in diabetic patients.
Cherries are fruits whose pigments help regulate blood sugar levels, reducing them by up to half.
Chia seeds, due to the viscous fiber they contain, slow down the speed with which the body absorbs glucose. This causes blood sugar levels to remain stable and the body’s sensitivity to the action of insulin improves.
Onion contains high levels of a flavonoid called quercetin, a substance that helps lower blood sugar and prevent cardiovascular disease.
According to a study conducted in Finland, those who eat a greater amount of apples and other foods rich in quercetin, have a 20% less chance of developing diabetes. This is because quercetin helps lower blood glucose levels and thus helps control diabetes.
Whole grain foods
Whole grain foods are an excellent alternative to incorporate fiber into our diet. Since fiber slows down the absorption of glucose, its consumption contributes to the control of blood sugar levels.
70% pure dark chocolate has been found to improve insulin sensitivity, thereby helping to prevent type 2 diabetes.