5 Foods to lower blood sugar
Foods to lower blood sugar. Diabetes is an extremely common disease in modern society. Unhealthy eating habits, consuming a lot of sugary foods and being sedentary can lead to high blood pressure and high blood sugar. This condition not only causes dangerous health complications but also affects the patient’s quality of life.
To control blood sugar levels and help improve diabetes, one of the most effective ways is to focus on choosing foods that have the ability to reduce blood sugar. In this article, we will learn about these foods and how to apply them in the daily menu of people with diabetes.
Why should you control blood sugar?
Before going into details about foods that can help reduce blood sugar, we need to clearly understand the role of blood sugar control in health.
When a person has diabetes, their body cannot produce enough insulin or cannot use insulin properly. Insulin is an important hormone that helps move glucose from the blood into cells to be used for energy. When the body does not have enough insulin, blood sugar levels will increase and cause dangerous health complications such as:
Cardiovascular complications: high blood sugar can cause blood circulation problems, especially increasing the risk of heart attack and stroke.
Nerve damage: high blood sugar can damage the nerves, leading to symptoms such as numbness in the arms and legs, throbbing pain, loss of sensation,…
Muscle anemia: high blood sugar can damage capillaries and lead to muscle anemia, causing pain and fatigue when exercising.
Cerebral anemia: high blood sugar can also cause cerebral anemia, causing dizziness, imbalance and risk of stroke.
Therefore, controlling blood sugar levels is extremely important to prevent the development of complications and help improve the quality of life of people with diabetes.
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The role of food in the treatment of diabetes
A healthy diet plays a very important role in treating diabetes. However, no food can completely replace drugs and insulin in diabetes treatment. Instead, low- or no-sugar foods along with a combination of healthy eating habits can help control blood sugar levels at optimal levels.
An effective way to control blood sugar is to maintain a regular and varied diet. This is the best way to ensure the body is provided with all the necessary nutrients and prevent blood sugar spikes.
Foods that should be avoided when having diabetes
Before going into details about foods that help reduce blood sugar, we need to learn about foods that should be avoided when having diabetes. It is important to remember that there is no single food that causes diabetes, however, consuming too much sugary and low-fiber foods can lead to diabetes or increase sugar levels. in blood.
Foods that should be limited in the menu of people with diabetes include:
Fast food and fried foods: they are high in fat and sugar, as well as low in fiber, causing increased blood sugar and weight gain.
Sugary drinks: drinks such as soft drinks, alcoholic drinks and fruit juices are high in sugar and low in fiber.
Foods high in starch: such as potatoes, bacon, bread and pastries increase blood sugar levels quickly.
Products containing cocoa: such as chocolate, snacks,… contain a lot of sugar and few important nutrients for diabetics.
Foods to lower blood sugar
We now understand the importance of choosing foods to control blood sugar levels. Let’s learn about foods that can reduce blood sugar:
Fresh vegetables
Fresh fruits and vegetables are always a good choice for anyone who wants to maintain a healthy diet. For people with diabetes, fresh fruits and vegetables can help provide the body with essential vitamins and fiber without increasing blood sugar.
Vegetables that can help control blood sugar include:
Green vegetables: like spinach, cauliflower,…
Ripe fruits: like kiwi fruit, passion fruit,…
Nuts: like melon, pineapple,…
Fruits and vegetables: like tomatoes, peppers,…
In addition, fruits and vegetables can also be used to replace fast foods and fried foods, helping diabetics both ensure taste and reduce blood sugar levels.
Nuts
Seeds are an extremely good source of nutrients for health and are especially good for people with diabetes. They are high in protein and fiber, which help maintain stable blood sugar levels.
Nuts that help reduce blood sugar include:
Almond
Cashew
Pumpkin seeds
Sunflower seed
Chia seeds
In addition, Foods to lower blood sugar is nuts can also be used as a topping for dishes or combined with vegetables and legumes to create a nutritious meal and help control blood sugar.
Foods rich in fiber
Fiber is an important factor in helping to control blood sugar levels. Fiber slows down the absorption of sugar and helps maintain stable blood sugar levels.
Fiber-rich foods include:
Whole grains: such as barley, brown rice,…
Sweet potatoes: contain more fiber than potatoes.
Green vegetables: like broccoli, coriander,…
Seeds and seeds: such as chia seeds, flax seeds, pumpkin seeds, etc.
The important thing when choosing these foods is to choose products with natural ingredients, not refined or with added sugar.
Control blood sugar levels naturally
In addition to eating healthy and using foods that help reduce blood sugar levels, we can also apply natural measures to control blood sugar levels. This can help diabetics maintain optimal blood sugar levels without the need for medication. Foods to lower blood sugar:
Some natural remedies to help control blood sugar include:
Exercise regularly: exercise helps the body use glucose to produce energy, thereby reducing blood sugar levels.
Weight loss: if you are overweight or obese, losing weight will help improve your body’s sensitivity to insulin.
Control stress: stress can increase blood sugar, so it is necessary to take stress reduction measures such as yoga, exercise, massage,…
Adjust eating habits: in addition to controlling blood sugar levels, it is necessary to adjust eating habits to reduce obesity and the risk of diabetes-related diseases.
Get enough sleep: lack of sleep can increase blood sugar and cause complications for people with diabetes. Therefore, it is necessary to ensure enough sleep to maintain health.
Things to note when choosing foods for diabetics
When choosing foods for people with diabetes, we need to pay attention to the following factors:
Choose natural foods, not refined or with added sugar.
Choose foods high in fiber and protein.
Choose foods that are low in calories and low in fat.
Avoid foods and drinks that are high in sugar and fat.
Replace alcoholic drinks with water or unsweetened drinks.
Use foods containing good fats such as omega-3 and omega-6 from fish, seeds,…
Adjust your appetite by eating several small meals a day instead of eating a large meal at one time.
Good food for diabetes
Among the foods that help reduce blood sugar levels, there are also foods specifically for people with diabetes. These are foods that not only help control blood sugar levels but also provide necessary nutrition for the body. Here are some foods that are good for diabetes.
Spinach
Spinach is a green vegetable rich in fiber and low in calories, helping to control blood sugar levels. In addition, spinach also provides many vitamins and minerals such as vitamin K, vitamin C, potassium and folic acid.
Chia seeds
Chia seeds are a rich source of protein and fiber, helping to maintain a feeling of fullness for a long time and control blood sugar. Chia seeds also contain lots of omega-3 fatty acids, which are good for heart and brain health.
Tomato
Tomatoes are a fruit rich in antioxidants and low in calories. Tomatoes provide lycopene, an antioxidant that helps reduce the risk of cardiovascular disease and cancer.
Olive oil
Olive oil is a source of unsaturated fat and has the ability to reduce blood cholesterol. Using olive oil as a substitute for regular cooking oil can help control blood sugar levels.
Soy bean
Soybeans are a good source of plant protein for people with diabetes. Soybeans also contain fiber, which helps maintain a feeling of fullness for a long time and control blood sugar.
Eat healthy to control blood sugar
Maintaining a healthy diet is important in controlling blood sugar levels. Here are some basic principles of a healthy diet for people with diabetes:
Eat regularly
Breaking meals into several small meals throughout the day helps maintain stable blood sugar levels. Avoid eating too much in the evening and limit eating sweets after meals.
Calorie control
Keep your daily calorie intake at a level consistent with your body’s needs to avoid weight gain and maintain a stable weight.
Drink enough water
Water is an important element that helps the body function well. Drink enough water every day, avoid sugary drinks and alcohol.
Limit sugar and sweets
Limit the use of sugar and sugar-rich foods such as sweets, cakes, ice cream and carbonated soft drinks. Instead, choose foods that are low in sugar or sugar-free.
Increase vegetables and fruits
Vegetables are an important source of nutrients for the body. Add a variety of fruits and vegetables to your daily diet to provide vitamins, minerals and fiber.
Conclude
Foods to lower blood sugar. Above is information about foods that help reduce blood sugar and how to control blood sugar naturally. Maintaining a healthy diet and adjusting your lifestyle is an important factor in helping people with diabetes maintain their health. Incorporate these foods into your daily menu to support diabetes treatment and maintain good health.
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