Who doesn't love life but it's not easy to live without good health and it seems like hell and the disease that is proving to be the most deadly disease for human beings in the present age is diabetes.
Diabetes is a disease that licks the internal organs of the human body like a termite and if not detected in time, it can lead to vision loss, kidney failure and countless other medical problems. ۔
Surprisingly, 25% of people with type 2 diabetes do not even know they have it, so it is important to make blood sugar check-ups a routine.
However, if you check your blood sugar often and see an increase every time, it is an alarm bell.
Here are some foods that can help bring your blood sugar levels to a healthy level.
* Seafood *
Seafood, including fish, can help control blood sugar levels with a variety of proteins, healthy fats, vitamins, minerals and antioxidants.
Protein is an essential ingredient for controlling blood sugar, which slows down digestion after a meal and prevents a rapid rise in blood sugar levels, while also increasing the feeling of keeping the stomach full for a long time.
Protein also helps to burn excess body fat while preventing overeating, both of which are essential for healthy blood sugar levels.
Consumption of fatty fish helps control blood sugar levels.
A study of obese people found that eating 750 grams of fish every week significantly improved blood sugar levels.
* Sweet pumpkin and its seeds *
Sweet pumpkins are high in fiber and antioxidants and are a good choice to prevent high blood sugar.
Pumpkin contains carbohydrates that have been shown to help regulate blood sugar, and research reports on animals and humans have shown that pumpkin extract and powder can be used to significantly lower blood sugar levels.
However, there is a need for research into what form of eating pumpkin can be useful in terms of blood sugar.
Pumpkin seeds are also rich in healthy fats and proteins and are excellent for controlling blood sugar.
One study found that consuming 65 grams of seeds can reduce blood sugar levels by up to 35% after eating.
* Nuts *
Research reports have shown that eating nuts can be an effective way to regulate blood sugar levels.
A study of 25 people with type 2 diabetes found that eating a small amount of peanuts and almonds throughout the day on an empty stomach and lowering blood sugar levels after eating.
Another study found that eating 56 grams of grains a day on an empty stomach significantly lowers blood sugar and hemoglobin A1C, an indication of hemoglobin sugar control on a long-term basis.
* Okra *
Did you know that okra is actually a fruit but most people consider it a vegetable? It is rich in blood sugar lowering ingredients such as flavonoids and antioxidants.
In Turkey, okra seeds have long been used as a natural remedy for diabetes because they have the potential to lower blood sugar levels.
The carbohydrates called polysaccharides in okra are considered to be anti-diabetic, while the flavonoids and other ingredients in them also lower blood sugar levels.
Research reports in animals have shown that it is useful for lowering blood sugar, but not much has been done on humans.
* Flax seeds *
Flax seeds are rich in fiber and healthy fats and are good for health, especially for lowering blood sugar levels.
A study of 57 patients with type 2 diabetes found that adding 30 grams of linseed seeds to 200 grams of yogurt daily significantly reduced hemoglobin A1C.
Similarly, an analysis of 25 research reports found that eating sunflower seeds can significantly help control blood sugar.
* Seeds and pulses *
Seeds and pulses are rich in a variety of nutrients such as magnesium, fiber and protein which are useful in lowering blood sugar levels.
In particular, soluble fiber and resistant starches slow down digestion and can improve blood sugar response after eating.
A study of 12 women found that an increase in black gram or white gram rice significantly reduced blood sugar levels after eating.
Other research reports have shown that eating seeds and pulses is not only beneficial for blood sugar regulation but also protects against diabetes.
* Takhm Malanga *
Malanga seeds can also help control blood sugar, research reports have found a link between the use of these seeds and a reduction in blood sugar levels, as well as an improvement in insulin sensitivity.
A recent analysis of 17 animal research reports found that the use of Takh Malanga may help control insulin sensitivity and blood sugar while lowering the risk of diabetes.
* Berries *
Numerous research reports have shown that the habit of eating berries is useful in controlling blood sugar.
Berries are rich in fiber, vitamins, minerals and antioxidants and can be a great choice for preventing blood sugar problems.
Research reports have shown that strawberries, blueberries and blackberries may be effective in controlling blood sugar as they increase insulin sensitivity and improve blood glucose clearance.
* Barley and barley straw *
Incorporating barley and barley straw into the diet can help improve blood sugar levels due to their high soluble fiber content, which is effective in lowering blood sugar levels. ۔
An analysis of 16 research reports found that barley consumption significantly reduced hemoglobin A1C and empty stomach blood sugar levels.
A study of 10 people found that drinking 27 grams of barley straw mixed with water before eating white double bread prevents blood sugar from rising rapidly after eating.
* Sour fruit *
Although most of these fruits are very sweet, according to medical science, eating them can lower blood sugar levels.
Eating these fruits does not have the same effects on blood sugar as eating other fruits like watermelon and pineapple.
Sour fruits such as malt and grapefruit are rich in fiber and contain plant compounds that have powerful anti-diabetic properties.
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Eating these fruits improves insulin sensitivity, lowers hemoglobin A1C and protects against the risk of developing diabetes.
* Yogurt *
Eating yogurt can help regulate blood sugar.
One study found that consuming 150 grams of yogurt a day can improve insulin and blood sugar levels after eating.
* Eggs *
Eggs are a very nutritious food that is rich in protein, healthy fats, vitamins, minerals and antioxidants.
Some research reports have linked the use of eggs to better blood sugar control.
A study of 42 obese adults who had diabetes or pre-diabetes found that eating one egg a day on an empty stomach significantly reduced blood sugar levels by 4.4%, while insulin sensitivity. Is even better.
Similarly, a 14-year study of more than 7,000 Koreans found that eating eggs four times a week could reduce the risk of diabetes by 40%.
*Apple*
Apples are a fruit that contains soluble fiber and plant compounds, all of which help lower blood sugar levels and protect against diabetes.
A study of more than 200,000 people in Pune found that eating certain fruits, such as blueberries, grapes and apples, significantly reduced the risk of type 2 diabetes.
Another study found that eating apples 30 minutes before eating rice can significantly lower blood sugar levels after eating.