5 foods to help lower your blood sugar

Prediabetes is a step towards diabetes. Prediabetes is a condition in which the blood sugar level is high but not high enough to meet the criteria for diabetes. It is characterized by a complex of metabolic disorders - the so-called metabolic syndrome - and is often accompanied by the accumulation of excess weight in the waist area, increased cholesterol, hyperglycemia, and blood pressure.

The development of these disorders is based on insulin resistance, a condition in which the body's tissues become resistant to the insulin made by the pancreas. However, according to experts, this condition is reversible, as its main risk factors are a sedentary lifestyle and excess fat intake. Lifestyle changes, mainly through physical activity and a healthy diet, can have a positive effect on carbohydrate and fat metabolism and help to reduce blood glucose and 'bad' cholesterol levels in the long term. In addition, there are several foods that can help control your blood sugar.

1. Water

Without a doubt, this is the water you should drink if you are thirsty. Unlike harmful, carbonated sugary drinks and over-sweetened fruit juices, this natural drink prevents dehydration and helps the kidneys excrete excess sugar in the urine. Inadequate water intake has been shown clinically to increase the risk of developing hyperglycemia (a condition associated with an increase in blood glucose).

2. Fiber

Soluble and insoluble dietary fiber is a real superfood. They have the ability to bind and remove excess "bad" cholesterol from the body, improve bowel function and promote weight loss. They also slow down the absorption of carbohydrates and sugar, which has a positive effect on blood glucose levels and prevents the development of type 2 diabetes. The soluble, fiber in oatmeal, pulses, citrus and apple products is particularly effective in this respect.

3. Fish

Fish as food does not directly affect blood sugar levels. But it is a great source of high-quality protein that can help reduce carbohydrate intake. In addition, fatty varieties of marine fish contain high levels of unsaturated fatty acids, which have been shown to reduce the levels of 'bad' cholesterol, which often go hand in hand with hyperglycemia.

4. Leafy greens

Leafy greens are gaining in popularity. These low glycemic foods are high in antioxidants and magnesium in addition to fiber. These substances help to lower blood sugar. For example, a lack of magnesium has been shown to affect the development of insulin resistance and increase the risk of developing type 2 diabetes.

5. Mellen

Blueberries and other brightly colored berries and fruits, such as blackberries, apples, oranges, are high in anthocyanins. These substances have the effect of blocking certain digestive enzymes and slowing down the absorption of carbohydrates, as well as preventing a sudden rise in blood sugar levels after eating starchy foods (such as potatoes or bread).

Best Regards By SAEED ZULFIQAR