Diabetes and Diet: Foods That Control Blood Sugar

June 8, 2022

Mountaineer News | The Editors

Wellness Wednesday's


BUCKHANNON, WV - If you are among the millions of people who suffer from diabetes, you know that every day can bring new challenges.


But with research showing a link between diabetes and diet, some people already know very well what to do if they want to reduce their risk for developing type 2 diabetes. Here is what experts say are the best foods to control your blood sugar levels:

Healthy Fats - They contain high amounts of mono-unsaturated fats, which have been linked to a lower risk of heart disease.


The best sources of these fats include fish, olive oil and trans fats, but you can also eat more than 20 grams of saturated fat per day.


Fruits and Vegetables - They contain healthy amounts of fiber, as well as other healthy nutrients that are important for your health.


Whole Grains - Consume small proportions of oats, whole grains, barley, or pasta. You should enjoy plenty of leafy greens like spinach, kale, collard greens, mustard greens, bok choy, sprouts, baby greens, mustard sprouts and arugula.

Vegetables and Legumes - They contain dietary fiber that helps keep your blood sugar stable while providing protein, vitamins and minerals.

For those on a tight budget, these are high-fiber options for a balanced diet. Research published in 2016 by the American College of Cardiology found that dietary fiber was associated with a 17% reduction in the risk of death and a 12% reduction in the risk of stroke, compared to patients on a low-fiber diet. of dietary fiber.


One study showed that men who ate at least five portions of whole grains each week were significantly less likely to develop type 2 diabetes than women with half the recommended dietary fiber (5.1 servings of whole grains). Was. High fiber diet (7.3).

Low-Fat Dairy Products - In addition to natural milk substitutes for people with lactose intolerance, research has shown that people with type 1 and type 2 diabetes also benefit from consuming nonfat, low-fat dairy products such as lassi and paneer.


A common misconception is that the fat in dairy products causes insulin resistance and increases the risk of diabetes. These misconceptions are baseless. Studies show that people with diabetes and those on a low-fat dairy diet have higher triglyceride levels and higher cholesterol levels than those on a low-fat dairy diet, yet this shows no association between diet and diabetes.


Researchers have studied how diet quality affected body weight and abdominal fat, cardiovascular biomarkers, liver function, renal function, blood glucose regulation, lipid profiles and insulin sensitivity, and found that these measures and diabetes had, no association between exposure. People have a tendency to lose muscle mass and gain body fat, even when they have normal insulin levels, according to a review of studies by a group of researchers led by Professor Michael Siegel.

Studies have shown that fruit is a source of dietary fiber, vitamin C, potassium, vitamin B6, vitamin K, selenium, vitamin D, as well as water are good sources.

There are many different types of food that can affect the risk of developing diabetes. For example, drinking alcohol does not put someone at risk for developing diabetes, however, lifestyle or any other changes can create certain habits, which can lead people to develop diabetes from choices in behavior. Stress, poor sleep, lack of exercise or poor diet, depression and irritability are all major factors.

It is important that individuals know what they take for granted. According to the report on the World Health Organization website, it is a crime in the United Kingdom to consume too much salt, which leads to increased thirst and urination and increases the risk of kidney failure in those people with diabetes. Just think about how much salt Americans consume each and every day.


Other factors that can cause people to develop diabetes from time to time are inflammation, fatigue and genetics (a family history).


It is estimated that approximately 42 million people will be living with diabetes over the next ten years, and more than 80 percent of those will be due to poor diet and lifestyle choices.


For more information on Diabetic basics, visit the CDC's website at CLICK HERE.


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