Pantry secrets: Combatting diabetes with everyday foods
Diabetes is a lifestyle disease that affects an increasing number of people. A proper diet plays a vital role in prevention.
One in five people has elevated blood glucose levels—a high and concerning figure. However, you can help your body combat this condition by opting for healthy products. Dr Bartek Kulczyński, a certified dietitian and food technologist, has highlighted some. Most of us already have them in our pantry.
How to prevent diabetes?
A proper diet is fundamental, not only for diabetes. Maintaining a healthy weight, consuming balanced meals, and following a vegetable-rich diet are crucial for diabetes prevention. Those wanting to avoid this disease should focus on dark bread, whole grain groats, and pasta and limit their intake of simple sugars. It's also beneficial to introduce vegetables and fruits rich in fibre into the diet, which help maintain proper blood sugar levels. Regular meals at consistent times can help avoid drastic fluctuations in glucose levels.
Products that lower sugar
Dr Bartek Kulczyński identified products that should be included in your diet. They are inexpensive, easily accessible, and help effectively reduce fasting blood sugar levels. One such product is apple cider vinegar.
- The best effect can be achieved by consuming two tablespoons of apple cider vinegar daily. However, I would like to remind you that before consuming it, it should always be diluted in water at a ratio of 1 tablespoon of vinegar to 1 glass of water - notes Dr Kulczyński.
Ceylon cinnamon is also worth including in the diet. It is the healthiest spice for diabetics. It helps lower sugar levels and prevents glucose spikes after meals. The dietitian recommends consuming 1 to 3 grams of this spice daily. It can be added to a beverage or sprinkled into oatmeal or yogurt. The oats themselves are also beneficial for those concerned with maintaining appropriate sugar levels. The specialist recommends consuming about three tablespoons daily in various dishes.
Although oatmeal benefits a healthy diet, additions can effectively ruin its properties. Oats shouldn't be soaked for too long. Adding fruits with a low glycaemic index and completely avoiding dried ones is wise.
Grandma’s brew
The anti-diabetic diet should also include nettle, which our grandmothers drank avidly. It has strong properties that regulate blood glucose levels.
- From dried nettle leaves, we can make brews or another idea is to use its extract - advises Bartek Kulczyński.
Sage is also effective. Among healthy products, it stands out for reducing fasting blood glucose levels by as much as 1.7 mmol/L.
