Excess blood sugar is not always indicative of the presence of diabetes. But he may well develop if a long time to ignore this alarming symptom. And the first thing to do - to establish a proper diet.
Selecting products for a healthy diet, in the first place, you need to pay attention to their glycemic index. This is an indicator of how the food consumed by us affects the level of sugar. So, what foods lower blood sugar is best? Champions in this regard are seafood, because their glycemic index is equal to 5. The main advantage of the delicacies of the inhabitants of the seas is the rich protein content and almost complete absence of carbohydrates, which cause sugar to jump. In addition, according to research, shrimp, mussels and squid prevent the development of stomach cancer. The same glycemic index is possessed by soy cheese, it is tofu, saturated with easily digestible protein, calcium, vitamins of group B and E. Both these products will be useful to those who are intensively engaged in weight reduction. Do not forget that diabetes often develops against the background of excessive body weight.
Vegetables have a low glycemic index, which ranges from 30 to 70. In addition, they are all rich in fiber and slow carbohydrates. So, their regular consumption provides a healthy level of sugar. The choice should be made in favor of green vegetables, because they contain the minimum amount of glucose. With the arrival of spring zucchini, cabbage of all kinds, spinach, cucumbers, asparagus, celery, leafy greens should be present in the diet as often as possible. Tomatoes, eggplants, paprika, beets and radishes also help to stabilize sugar. Many nutritionists for the prevention of diabetes recommend stocking topinambur. The tubers of this herbaceous plant have a whole complex of vitamins and minerals, organic acids and fiber in them. But most importantly, they contain inulin - a natural analogue of insulin, which does not allow sugar to rise above the norm.
Fruits, no doubt, are products that lower blood sugar levels. Their glycemic index averages 25 – 40. However, among the motley abundance, not all fruits are equally useful. The main crushers of high sugar are citruses. Oranges at the expense of healthy fiber slow down the process of sugar absorption. Lemons neutralize other foods with a high glycemic index. Grapefruits increase the body's susceptibility to insulin. Similarly, non-citrus avocado acts. In addition, it is replete with monounsaturated fats, soluble fiber, folic acid and antioxidants. Apples, certainly eaten with the skin, also effectively stabilize blood sugar levels. And with frequent use, they prevent the development of heart diseases to which diabetics are more susceptible than healthy people.
Fiber already mentioned is a powerful weapon against high sugar because it slows down the absorption of glucose. An important source of this valuable element, in addition to vegetables and fruits, are beans, grains and nuts. Lentils, peas, soybeans, chickpeas, white and red beans provide the body with healthy carbohydrates. At the same time, the sugar level remains normal. Among cereals, oatmeal and various cereals based on it rule the ball. The main thing is not to spoil them with sugar. Dried apricots, banana or pear will add sweetness to this dish. And if you add nuts or pumpkin seeds to cereals, you get the healthiest breakfast for a diabetic. By the way, any nuts themselves are an effective sugar stabilizer. Just 50 grams of hazelnuts, almonds or walnuts per day will be enough for your health. But do not forget that this product is extremely high in calories and is hardly absorbed by the body.
All sorts of spices and herbs, according to dietitians, are good prevention of diabetes. In addition, they are most easily used to create recipes that lower sugar. Especially effectively cope with this task, vinegar, mustard, ginger and any greens. But the main savior for diabetics is cinnamon. The combination of polyphenols and magnesium simulates the action of insulin, which makes the sugar level noticeably lower. To feel a positive effect, you should take ¼ tsp. This spice every day. And of course, cinnamon can be added to a variety of dishes, including meat and fish. Garlic - another very useful additive, through which the pancreas secretes insulin with redoubled force. In addition, garlic enriches the body with antioxidants and has a general strengthening effect.
The above products can not hurt to include in the diet, even those who do not experience obvious problems with high sugar. For timely prevention yet no one interfered.