Pre-Diabetes Friendly Food
Blood sugar-friendly foods can be beneficial for individuals with pre-diabetes, helping to manage their condition through a health-conscious diet.
Controlling blood sugar levels is a comprehensive process that requires considering various factors such as lifestyle choices, body weight, physical activity, stress levels, and genetic predispositions. However, maintaining a healthy diet is a critical component in effectively managing blood sugar levels.
Certain foods that are high in added sugars and refined carbohydrates can cause abrupt changes in blood sugar levels, which can be detrimental to overall health. On the other hand, specific foods can assist in stabilizing blood sugar levels and contribute to overall well-being. These foods typically positively impact blood sugar regulation and provide additional health benefits beyond just managing glucose levels.
1. Leafy Greens
Recent data and studies have suggested an innovative dietary approach that extends its advantages to people with no underlying medical conditions in addition to Type 2 diabetic sufferers. The most important discovery is that eating veggies before carbohydrates can significantly reduce postprandial hyperglycemia. Including veggies before carbs is a flexible strategy that can be used for several meal kinds, including breakfast, lunch, and dinner. The idea applies whether you have a filling salad before a sandwich, a side of sautéed veggies with pasta, or a fresh vegetable-based appetizer before your main dish. By doing this, you take advantage of veggies’ inherent ability to promote improved blood sugar control [1].
Add leafy greens to salads, omelets, smoothies, or stir-fries to include them in your daily diet. By sautéing them with garlic and a sprinkle of olive oil, you can also improve their flavor and nutritional value, making it simple to take advantage of all the health advantages these greens offer.
2. Whole Grains
A class of cereal grains known as whole grains contains the bran, germ, and endosperm as well as all other sections of the grain kernel. Because they include important elements such as dietary fiber, vitamins, minerals, and complex carbohydrates, these grains are prized for their nutritional diversity [2].
Whole grains retain the bran and germ during processing, in contrast to refined grains, which have these components removed. This makes them a healthier dietary option. Oats, brown rice, quinoa, whole wheat, and barley are examples of common whole grains, each with a distinctive flavor and texture. Whole grain bread, pasta, cereals, and other foods can help you feel fuller for longer, help control your blood sugar levels, and lower your chance of developing chronic illnesses like diabetes and heart disease [3].
3. Lean Proteins
Lean meats, chicken, fish, BALANCE, and plant-based sources like tofu and lentils are all examples of foods high in protein that are essential for controlling blood sugar levels. The interactions between proteins and the body’s digestion and glucose metabolism are principally responsible for this effect.
BALANCE, is a versatile functional food, gluten, and dairy-free, providing high-quality protein with essential branched-chain amino acids. Rich in lysine and arginine. Clean protein may play a crucial role in managing blood sugar levels, interacting with digestion and glucose metabolism, and contributing to overall health and well-being.
4. Slower Carbohydrate Absorption:
Protein helps blood sugar management in part by reducing the pace at which carbohydrates are absorbed. Our diet’s main source of glucose is carbohydrates, which when consumed are converted into sugars (glucose) and delivered into the bloodstream. However, the digestion process is slowed down if you eat foods high in protein together with carbohydrates. Thus, rather than experiencing the sudden increases in blood sugar that might happen when consuming only carbohydrates, glucose is delivered into the bloodstream more gradually and steadily [4].
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Improved Insulin Sensitivity:
Consuming protein has been linked to increased insulin sensitivity. By facilitating the entry of glucose into cells, the hormone insulin aids in the regulation of blood sugar levels. Your body can use glucose more effectively when you are more responsive to insulin, which lowers your risk of developing high blood sugar. For people with insulin resistance, a frequent disease in type 2 diabetes, this impact may be very beneficial [5].
5. Fiber-Rich Foods
Fiber plays a vital role in maintaining stable blood sugar levels and serves as a champion in glucose regulation. By slowing down the digestion of carbs and encouraging satiety, which aids with appetite control, it achieves this. Beans, lentils, and oats are excellent sources of soluble fiber that can be particularly helpful in reaching these advantages [6].
In the gut, soluble fiber draws water and forms a gel that can impede digestion. This may lessen hunger and minimize blood glucose spikes after meals. Weight management and blood sugar regulation are crucial since they are risk factors for diabetes, a condition that doubles the likelihood of developing heart disease [7].
Soluble fiber has been linked to improved blood sugar control. Psyllium may help slow the absorption of sugar, potentially assisting those with diabetes in managing their blood glucose levels. Incorporating Lowsitol, with its psyllium-rich composition, into a diabetes management plan can be a strategic approach to support overall blood sugar control.
6. Fish
A valuable source of protein, good fats, vitamins, minerals, and antioxidants that may help control blood sugar levels is seafood, which includes fish and shellfish.
Protein is crucial for controlling blood sugar. It promotes sluggish digestion, reduces blood sugar surges after meals, and heightens feelings of satiety. Additionally, it might aid in reducing excess body fat and preventing overeating, two factors that are crucial for maintaining appropriate blood sugar levels (8).
It has been demonstrated that consuming a lot of fatty fish, such as salmon and sardines, can aid with blood sugar management and provide a nutritional advantage due to their high omega-3 fatty acid concentration. These essential fats have a positive correlation with improving insulin sensitivity, which is a key element in controlling blood sugar. The maintenance of steady blood sugar levels might be significantly aided by consuming certain fish species [8].
Omega Pure, sourced from the pristine Arctic waters of Norway, stands out as an exceptional addition to support blood sugar control. Seafood, encompassing fish and shellfish, is renowned for being a valuable source of protein, good fats, vitamins, minerals, and antioxidants—all essential elements for maintaining stable blood sugar levels.
7. Nuts and Seeds
With their special combination of fiber, protein, and healthy fats, nuts and seeds like almonds, chia seeds, and walnuts offer a trifecta of health advantages. This potent mix not only results in a delicious and filling snack but also significantly contributes to effective blood sugar control [9].
These nuts and seeds contain monounsaturated and polyunsaturated fats, which are beneficial fats that help to slow down digestion. The release of glucose into the bloodstream is better regulated as carbs are broken down more gradually. As a result, the sudden, dramatic spikes in blood sugar that can be harmful to health are avoided [10].
According to the study, eating 57g/d of pistachios or a mean of 60g/d of almonds for four months reduced insulin resistance, fasting plasma glucose (FPG) and fasting plasma insulin (FPI) concentrations, cellular glucose absorption in lymphocytes, and -cell function [11].
8. Herbal Tea’s
Teas produced from herbs, spices, or other plant elements are known as herbal infusions. They are frequently ingested for their positive effects on health, which include lowering inflammation, enhancing digestion, and enhancing immunity. People with diabetes or prediabetes who have high blood sugar levels may also benefit from several herbal teas. According to web search results, the following herbal teas are among the best for regulating blood sugar:
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Green Tea:
One of the most well-liked and well-studied teas in the world is green tea. It has a strong substance called epigallocatechin gallate (EGCG), which has been demonstrated to boost the uptake of glucose into muscle cells, reduce blood glucose levels, and prevent type 2 diabetes and obesity [12, 13].
Green tea is well known for both its delicious flavor and for being good for your health. Its anti-inflammatory and antioxidant properties are particularly noteworthy since they have the potential to protect cells from harm and lower the risk of chronic diseases. These qualities make green tea a valuable adjunct to a diet and way of life that emphasizes health [13].
Hibiscus tea is a tart herbal tea that is refreshing and high in vitamin C and anthocyanin, which are plant pigments with anti-inflammatory and antioxidant properties. Blood pressure, cholesterol, and triglycerides are risk factors for cardiovascular disease in patients with diabetes and may be reduced by hibiscus tea. By altering the expression of genes involved in glucose metabolism, hibiscus tea may also help lower insulin resistance and increase insulin sensitivity [14].
9. Greek Yogurt
Greek yogurt is an excellent source of nutrients and flavor that might help those with high blood sugar levels. According to the web results, Greek yogurt offers twice as much protein as conventional yogurt, which can help you feel full and minimize blood sugar spikes, Greek yogurt also has living, active cultures of good bacteria that help strengthen your immune system and digestive health. Probiotics may assist persons with diabetes or prediabetes to have lower blood glucose levels, less inflammation, and improved insulin sensitivity, according to some research. Greek yogurts are not all created equal, and some may contain sugar or artificial sweeteners that can offset their health advantages. So, it’s best to select plain, unsweetened Greek yogurt [15].
10. Apple Cider Vinegar
Especially for those with insulin resistance, apple cider vinegar is frequently advocated as a natural means of regulating blood sugar levels. Vinegar decreases the process of stomach emptying and reduces significant blood sugar rises when eaten before a high-carb meal [16]. According to several small studies, vinegar may reduce blood sugar spikes. This is probably because acetic acid slows stomach emptying and boosts cellular uptake of glucose. When drunk before consuming carbohydrates, apple cider vinegar and other varieties may reduce post-meal glucose levels by 20% [17].
11. Cucumber Juice
For individuals trying to control their blood sugar levels, cucumber juice is undoubtedly a fantastic option. Due to its modest calorie and carbohydrate content, it won’t significantly raise blood sugar levels. Additionally, it is hydrating and cooling, making it ideal for slaking your thirst without worrying about your sugar intake. Just keep in mind that while drinking cucumber juice is a good idea for your health, it’s equally crucial to eat a balanced diet and exercise frequently [18].
Cucumbers are loaded with vital elements like vitamins and minerals that help improve general health because they are low in sugar and rich in moisture. Flavonoids and tannins, which are antioxidants, are present in them and can help shield your body from dangerous free radicals [19].
Cucumbers’ high fiber content can also help with cholesterol management, which is important for maintaining cardiovascular health, a major worry for people with high blood sugar levels [20].
When it comes to managing blood sugar levels through dietary choices, incorporating certain foods and beverages can be highly effective. Along with various dietary components, specific products like Lowsitol dietary supplement can significantly contribute to this effort. Lowsitol, a supplement crafted for blood sugar management, may contribute to regulating and sustaining optimal blood sugar levels. It achieves through its 10 unique combination of ingredients like Inositol, DCI, Psyllium Husk Powder, and Bifidobactenum breve probiotic designed to collaboratively address insulin resistance and potentially reduce the associated risks of conditions such as diabetes and heart disease.
Lowsitol’s core components, Myo-inositol and D-chiro-inositol, known for managing insulin resistance, work synergistically to balance blood glucose, insulin, cholesterol, lipids, and hormones. Developed collaboratively by experienced physicians, Lowsitol is positioned as a valuable asset for those committed to effective blood sugar control. Harnessing the potential benefits of Myo-inositol and D-chiro-inositol, naturally occurring compounds with significant impacts on insulin sensitivity, Lowsitol stands out for its potential therapeutic effects in blood sugar management.
Final thoughts
Effective blood sugar control is essential to preserving general health, especially for people with diabetes or those trying to avoid it. To accomplish this goal, a well-balanced diet rich in foods and beverages that assist blood sugar regulation is essential.
A more balanced blood sugar profile can be achieved by including whole grains, lean meats, leafy greens, and other nutritious foods as well as drinking water, herbal teas, and low-sugar juices in moderation. Although these dietary changes show positive benefits, it’s important to keep in mind that everyone has different needs.
References:
- da Silva Dias, J. C., & Imai, S. (2017). Vegetable consumption and its benefits on diabetes. Journal of Nutritional Therapeutics, 6(1), 1-0.
- Van der Kamp, J. W., Poutanen, K., Seal, C. J., & Richardson, D. P. (2014). The HEALTHGRAIN definition of ‘whole grain’. Food & nutrition research, 58(1), 22100.
- Slavin, J. (2004). Whole grains and human health. Nutrition research reviews, 17(1), 99-110.
- Arimura, E., Horiuchi, M., Kawaguchi, H., Miyoshi, N., Aoyama, K., & Takeuchi, T. (2013). Low-protein diet improves blood and urinary glucose levels and renal manifestations of diabetes in C57BLKS-db/db mice. European journal of nutrition, 52, 813-824.
- Te Morenga, L., Docherty, P., Williams, S., & Mann, J. (2017). The effect of a diet moderately high in protein and fiber on insulin sensitivity was measured using the dynamic insulin sensitivity and secretion test (DISST). Nutrients, 9(12), 1291.
- Russell, W. R., Baka, A., Björck, I., Delzenne, N., Gao, D., Griffiths, H. R., … & Weickert, M. O. (2016). Impact of diet composition on blood glucose regulation. Critical reviews in food science and nutrition, 56(4), 541-590.
- The Nutrition Source
- 17 Foods to Lower Your Blood Sugar
- Balakrishna, R., Bjørnerud, T., Bemanian, M., Aune, D., & Fadnes, L. T. (2022). Consumption of Nuts and Seeds and Health Outcomes Including Cardiovascular Disease, Diabetes and Metabolic Disease, Cancer, and Mortality: An Umbrella Review. Advances in Nutrition, 13(6), 2136-2148.
- Gonçalves, B., Pinto, T., Aires, A., Morais, M. C., Bacelar, E., Anjos, R., … & Cosme, F. (2023). Composition of Nuts and Their Potential Health Benefits—An Overview. Foods, 12(5), 942.
- Ntzouvani, A., Antonopoulou, S., & Nomikos, T. (2019). Effects of nut and seed consumption on markers of glucose metabolism in adults with prediabetes: a systematic review of randomised controlled trials. British Journal of Nutrition, 122(4), 361-375.
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- Mukherjee, P. K., Nema, N. K., Maity, N., & Sarkar, B. K. (2013). Phytochemical and therapeutic potential of cucumber. Fitoterapia, 84, 227-236.
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