7 FOODS THAT HELP MAINTAIN STABLE GLUCOSE LEVELS
All the foods we eat, regardless of their origin, are converted into glucose by our body to be used as an energy source. Imagine a roller coaster with ups and downs, this is how glucose levels could be represented throughout the day, after consuming food. The ideal for anyone is to keep glucose levels stable and avoid drastic changes to promote health and prevent diseases.
Glucose in control and with gradual elevations, helps the hormones secreted by the pancreas like insulin, and those that regulate appetite are at adequate levels; And thus increases the likelihood of maintaining a healthier weight.
The glycemic index of foods (GI) measures how carbohydrates increase blood glucose, this depends on the content of nutrients and their amount of fiber. When you combine food your GI is modified, so it is important to do it in a balanced way.
These foods can help maintain stable levels of glucose by their fiber content, antioxidants or other nutrients:
Beans, lentils, soybeans, beans and chickpeas; With only half a cup of legumes you get 1/3 of the fiber recommendation per day. Try to include legumes three times a week, until they become part of your daily diet₁, ₄.
Give volume to low calorie foods, contain fiber, iron and folic acid. Including them in different ways will help you give variety to your dishes: salad bases, sandwich filling, soups complement ₁.
Consume them in whole segments to get all the fiber and vitamin C, remember that orange juice rapidly increases glucose levels, rather you prefer to consume it in its most natural form.
Whole grain oats and wheat contain all the nutrients that the grain offers in its original form so they do not dramatically raise blood glucose levels. It has been found that the fermentation of the insoluble fiber of these cereals can decrease glucose not only after being consumed, but in subsequent meals. That is, if you eat whole grains you are likely to have better glycemic control at lunch and food₄.
Almonds, nuts, pistachios and peanuts, because of their content of healthy fats help to reduce the risk of inflammation and therefore contribute to prevent the development of type 2 diabetes. Remember to limit your portion to maximum a fist, since they are foods Dense in energy.
Preparing an infusion with this spice or including it in food can help control blood glucose 2, according to various studies, it is also excellent for flavor avoiding adding calories to simple water.
Glucose in control and with gradual elevations, helps the hormones secreted by the pancreas like insulin, and those that regulate appetite are at adequate levels; And thus increases the likelihood of maintaining a healthier weight.
The glycemic index of foods (GI) measures how carbohydrates increase blood glucose, this depends on the content of nutrients and their amount of fiber. When you combine food your GI is modified, so it is important to do it in a balanced way.
These foods can help maintain stable levels of glucose by their fiber content, antioxidants or other nutrients:
Legumes
Beans, lentils, soybeans, beans and chickpeas; With only half a cup of legumes you get 1/3 of the fiber recommendation per day. Try to include legumes three times a week, until they become part of your daily diet₁, ₄.
Green leafy vegetables
Give volume to low calorie foods, contain fiber, iron and folic acid. Including them in different ways will help you give variety to your dishes: salad bases, sandwich filling, soups complement ₁.
Citrus
Consume them in whole segments to get all the fiber and vitamin C, remember that orange juice rapidly increases glucose levels, rather you prefer to consume it in its most natural form.
Sweet potato
It is a tuber similar to potatoes but has a lower glycemic index and also contains fiber, you can include it to your meals, prefer steaming instead of fried and the recommended serving is half a cup.Whole grains
Whole grain oats and wheat contain all the nutrients that the grain offers in its original form so they do not dramatically raise blood glucose levels. It has been found that the fermentation of the insoluble fiber of these cereals can decrease glucose not only after being consumed, but in subsequent meals. That is, if you eat whole grains you are likely to have better glycemic control at lunch and food₄.
Oilseeds:
Almonds, nuts, pistachios and peanuts, because of their content of healthy fats help to reduce the risk of inflammation and therefore contribute to prevent the development of type 2 diabetes. Remember to limit your portion to maximum a fist, since they are foods Dense in energy.
Cinnamon
Preparing an infusion with this spice or including it in food can help control blood glucose 2, according to various studies, it is also excellent for flavor avoiding adding calories to simple water.
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