Watch out for these foods! Lowers the body’s glucose level
Diabetes is a chronic disease that is one of the leading causes of death and disability in the United States. In Turkey, it is stated that there are approximately 7 million diabetics between the ages of 20-79 and this figure corresponds to approximately 15 percent of the total adult population. Many of the foods we eat are hidden in sugar in a way that cannot be understood at first glance. You can learn how to lower your blood glucose levels and thus protect yourself from diabetes by reading the nutrition tips below.
CUT OAT
This variety, which is often seen as ‘steel cut oats’, is the first cut with steel before crushing and is one of the least processed forms of oats. Like other types, it is rich in fiber and is a great source of iron and protein. Unlike oatmeal or instant oats, steel cut oats are not steamed, not crushed and flattened to absorb water faster. In this way, our blood sugar rises much more slowly, as oats take longer to break down and absorb in the body. Due to its high fiber content and slow digestion, this oat also keeps people full for longer.
CINNAMON
Adding a little cinnamon instead of sugar to your coffee will help add sweet flavor without adding sugar to your body. In addition, limited data have shown that cinnamon can help keep blood sugar levels under better control.
LIMITING MEAT CONSUMPTION
Some studies have shown that vegans and vegetarians are less likely to have diabetes than meat eaters. Of course, this does not mean that you should give up meat completely… Preparing two meals a week without meat will be enough to reduce your diabetes risk.
INCREASE LEGUMES CONSUMPTION
Legumes are a great source of fiber and protein. This makes them a healthy and satisfying alternative to meals. Some studies have shown that those who eat more legumes have a reduced risk of diabetes, and legumes also help keep your blood sugar in the normal range. Instead of meat, you can make a wide variety of dishes with black bean burger patties or green lentils.
PREFERING FRUIT
While avoiding sugar is the best way to keep blood sugar in check, sometimes you may need to quell your sweet cravings. If you’re craving sweets, try fruit instead of processed sugar. Although fruit contains sugar, it contains various nutrients such as fiber, which helps you control glucose and insulin levels in the blood. In this way, you will suppress your sweet crisis, balance your blood sugar and get your daily vitamin needs.