According to a study conducted in the USA and published in the Journal of the American Medical Association in 2015, 37 percent of people living in the USA have prediabetes! This is an extremely high figure. Another study conducted by the University of Florida in 2016 and published in a journal of the American Board of Family Medicine showed that only a quarter of prediabetes patients, who constitute 37 percent of the population, consulted a physician and tried to prevent diabetes.
Although prediabetes patients have the risk of developing diabetes in the next 5-10 years, some lifestyle changes such as consuming foods that lower blood sugar can reduce this risk. Prediabetes is a warning sign that your body has been insulin resistant for some time. But it should be noted that most diabetes can be prevented or delayed.
In addition to leading a more active lifestyle, losing weight, reducing stress, quitting smoking and providing quality sleep, a healthier diet can also help prevent prediabetes. I have compiled a list of foods that balance your blood sugar for you…
Do not skip meals in your diet
What you should do to help your body keep blood sugar in balance One of the first things to do is to eat healthy and not to skip your daily meals. At this point, you should create a regular nutrition program with support from a dietitian. It takes about four to six hours for your body to digest a meal. In order to keep your blood sugar level at a normal level, you should eat 3 main meals and 2 or 3 snacks a day. Thus, you can prevent health problems such as severe headache, fatigue, blurred vision that occur in blood sugar imbalance.
Cook your meals by steaming or poaching
A study conducted at Mount Sinai University in the past years and published in a medical journal called Diabetiologia In the study, people who steamed or boiled their food for a year were able to lose weight and improved their insulin resistance, compared to those who used the grilling and frying method. Scientists think this is due to the glycolysis of foods when grilled and fried. This also causes insulin resistance. If you have prediabetes, cooking your meals by steaming or boiling reduces your chances of getting diabetes. Complex carbohydrates also have more fiber and nutrients than processed carbohydrates like white rice, bread, and pasta, and fiber helps control blood sugar levels. Remember to balance your plate.
Drink lots of water
Whenever I start giving advice for the treatment of a disease, I always say ‘Lose weight’ first. Obesity is not a disease on its own, but it is a sufficient reason for many diseases. A study of people diagnosed with the onset of diabetes showed how important it is to lose weight for this disease. If you suddenly find it difficult to go on a heavy diet, you can start by cutting out sugary and carbonated drinks. In addition, drinking water is the golden rule of healthy living. Water as your source of hydration will help reduce your unnecessary liquid calories.
Beware of servings of fruits with a high glycemic index
You should not consume foods with a high glycemic index so that your blood sugar does not rise suddenly. Fruits such as grapes, figs and watermelons, which are popular fruits in summer, have a high glycemic index. When consuming these fruits as much as possible, you should not exceed the portion limit. You can also sprinkle cinnamon on fruits to stabilize blood sugar.
Adding the following foods to your diet can help regulate your blood sugar.
Blueberries reduce the risk of developing diabetes
Although blueberry is a fruit that is frequently consumed in America, it can be considered new for our country. one taste. Studies have shown that blueberries have numerous benefits for human health. According to a study conducted in 2010 and published in the Journal of Nutrition, blueberry reduces the risk of developing diabetes in people in the risk group by increasing insulin sensitivity, thanks to its bioactive substances! This is golden information for many of us who eat rich in carbohydrates during the day!
Half a teaspoon of cinnamon is a panacea
The balancing effect of cinnamon on blood sugar has been known for a long time. Studies on the benefits of cinnamon have also shown that its only benefit is not balancing blood sugar. According to these studies, cinnamon is an extremely effective weapon in preventing heart diseases and regulating LDL (bad cholesterol) and triglyceride levels. Consuming half a teaspoon of cinnamon for 20 days in order to benefit from the miracle of cinnamon will help reduce your chronically high blood sugar level.
Eating lentils reduces the risk of diabetes
In a study published in the Journal of Clinical Nutrition, people who have not had type 2 diabetes for more than four years The diets of more than 3,000 adults were studied. They discovered that people with the highest consumption of legumes, especially lentils, had the lowest risk of diabetes. Lentils and all legumes are rich in fiber and a good source of protein.
Spices balance your blood sugar
The word spice refers to a fluffy list of hundreds of varieties. To talk about those that help balance your blood sugar; At the top of this list are fenugreek seeds, turmeric, cumin, ginger, mustard, coriander and leaf curry. According to a study published in The Journal of Medicinal Food, these spices have positive effects on your cholesterol levels as well as balancing your blood sugar.
Olive oil reduces abdominal fat
Olive oil is the most important element of the Mediterranean diet, which is recognized worldwide. Olive oil, which is almost a miracle for improving and protecting general body health, is a foodstuff rich in monounsaturated fat. The most important known benefit is that it reduces abdominal fat. However, studies have shown that it also plays an important role in balancing blood sugar levels and secreting the hormone leptin, which is known for its appetite suppressant effect.
Vinegar also balances blood sugar level
Although its existence dates back to ancient times, it is a newly discovered food item. Studies have shown that vinegar is an important aid in regulating blood sugar, among other benefits. According to a study conducted at Arizona State University, those who start a meal with some vinegar have a more positive blood sugar balance than those who do not start with vinegar.
Consume hazelnuts in your afternoon snacks
According to a Swedish study, healthy polyunsaturated fats found in nuts and seeds, It has been found to help prevent type 2 diabetes by increasing insulin sensitivity. What’s more, walnuts may activate a part of the brain that is specifically involved in appetite control. To help you resist sugary snacks or drinks that contribute to diabetes risk, you can have nuts or walnuts in your afternoon snack.
Doc. Dr. Halit Yerebakan
