Diabetes is a disease that affects the way the body uses glucose or blood sugar, which is our main source of energy.
What is wrong with diabetes?
When we eat, glucose from food enters our blood. The pancreas, which is a gland located in the abdomen that helps digest food, produces a hormone called insulin, which is what helps glucose enter our cells and thus they obtain the energy they need to function.
In cases of diabetes, the body either does not produce insulin on its own (this is called diabetes 1, where patients must inject it daily), or it does not work regularly (this is known as type 2 diabetes). As a result, blood sugar levels rise too high.
Type 1 diabetes cannot be prevented, but type 2 can. It is estimated that around a third of people with type 2 diabetes do not know they have it. Before developing it, most of them suffer from “prediabetes”, highlighting slightly elevated blood sugar levels, but not alarming. There are more and more people who suffer from it all over the world, with obesity, a sedentary lifestyle, and a diet high in fat and calories as triggers.
Therefore, maintaining a healthy weight, eating a healthy diet and doing moderate exercise are the best allies to prevent it.
In this note you will also know what are some foods that are recommended for people with “prediabetes” pictures.
1. Cinnamon
According to a study published in the Annals of Family Medicine, cinnamon helps lower blood sugar and improves cholesterol levels.
2. Citrus
According to a study published in the journal Diabetes, citrus fruits such as tangerines contain nobiletin, a substance that protects against type 2 diabetes and obesity. In addition, they have a low glycemic index, contain soluble fiber and vitamin C that help regulate the level of glucose in the blood.
3. Sweet potatoes
Replacing mashed potatoes with sweet potato or sweet potato is an alternative with a lower glycemic index, and it will also provide vitamin A and fiber to the diet.
4 apples
Although it contains fructose, it is slowly assimilated in the body and helps control blood glucose levels. In addition, they provide fiber and are delicious!
5. Whole grain flours and cereals
Sometimes it is not only necessary to eliminate sugar, but also to reduce the consumption of refined flours that, when digested, pass into the blood as quickly as sugars, requiring a greater demand for insulin. For this reason, instead of choosing refined flours, it is recommended to choose whole grains or cereals such as oats, rye and quinoa, which have less effect on blood glucose values.
6. Legumes
Legumes such as lentils or chickpeas contain soluble fibers that help reduce cholesterol levels and help maintain a regular blood sugar level, since they reduce the time that blood glucose rises after meals.
Other tips to prevent type 2 diabetes
- Eat more dark green vegetables like broccoli and kale; and orange, like carrots and squash.
- ƒGet 30 minutes or more of exercise 5 to 7 days a week.
- Eat at least five servings of fruits and vegetables a day.
- Avoid or moderate fatty and fried foods.
- Regulate or avoid alcohol consumption.
- If you eat dairy, choose low-fat.
- Visit regularly and if you have any questions or consult your doctor or trusted professional.
Important: It should be clarified that La Bioguía does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, either directly or indirectly. In the case of applying any information on this site for this purpose, La Bioguía does not assume responsibility for these acts. The intention of the site is only to offer information of a general nature to help in the search for personal development and growth.