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Shëndeti

What are the foods that balance insulin and blood sugar?

What are the foods that balance insulin and blood sugar?

Diet plays an essential role in keeping diabetes under control.

If people can understand and learn about the impact of certain foods on insulin and blood sugar levels, they will make wiser health choices.

Studies cited by AgroWeb.org say that a diabetic can follow a healthy eating regimen without having to give up the foods he likes.

The key to success is not overdoing it and knowing which foods keep your blood sugar at healthy levels.

Vegetables are divided into two categories: with and without starch.

Starchy vegetables are high in carbohydrates, which raise blood sugar levels.

The American Diabetes Association to which AgroWeb.org refers recommends eating 3 to 5 servings of non-starchy vegetables per day.

A serving is considered half a tea cup of cooked vegetable pieces or a tea cup of fresh vegetable pieces.

Some of the best non-starchy vegetables are carrots, baby corn, cucumbers, squash, cabbage, and greens like arugula, spinach, and lettuce.

Whole, unprocessed grains contain many vitamins and minerals.

Processed grains provide only the starchy part and much less nutrition.

When you buy bread, cookies, popcorn, pasta, oatmeal, cornmeal and others, make sure they are made with 100% whole grain.

Omega-3 fatty acids are one of the best examples of healthy fats.

They help lower cholesterol, maintain heart health and maintain blood sugar levels.

The foods richest in these fats are avocados, olive oil, nuts and seeds.

Fatty fish such as salmon are high in protein and omega-3 fatty acids.

Such fish should be consumed at least once a week.

They are recommended to be grilled and not fried.

Cocoa contains flavonoids that help regulate blood sugar levels.

A 2017 study found that cocoa can slow the progression of type 2 diabetes and reduce insulin resistance.

You can eat dark chocolate which contains more cocoa than milk chocolate.

However, you should not overdo it with chocolate.

Diabetics should consume one or two small pieces (squares) of dark chocolate per day.

Scientists warn that a diet rich in plant protein can reduce the risk of developing type 2 diabetes.

Foods rich in protein are salmon, tuna, mackerel, chicken and turkey, lentils, beans, nuts and seeds.

Sugary drinks, processed foods, white rice, pasta, white flour bread, sugar-enriched cereals, sugary yogurt, chips and dried fruit.

These are some of the main foods that a diabetic should avoid for the sake of health.