To reverse diabetes, you must eat these 5 foods to stabilize blood sugar! Research confirms: Beans and pumpkin can regulate blood sugar

For those who often eat out for three meals a day and suffer from diabetes, if their diet is not properly taken, be careful that their blood sugar level may go up and down like a roller coaster! A female diabetic patient went to the nutritionist clinic for a follow-up consultation. The glycosylated hemoglobin test results were high. The patient asked in confusion: "I really didn't eat anything random..., how could this happen?" After asking her to write down her recent diet, it was discovered that the case was not simple!

Nutritionist Li Wanping said that although this woman did not have any snacks, biscuits or midnight snacks other than the three meals, the reason for her large fluctuations in blood sugar was due to the main meals. The days when her blood sugar levels were better after meals were when she bought a buffet or her daughter cooked, but for convenience at other times, she chose snacks such as wonton noodles, fried rice noodles, and noodle soup to solve her meals.

Diabetics are not encouraged to choose snacks as meals because they are mostly composed of a large amount of sugar, so that workers in early agricultural societies would have the energy to continue working immediately after eating. But for diabetics, starch is the most likely to affect blood sugar, and modern people have low activity levels and little exercise, so it is less suitable.

For patients with diabetes and those who need blood sugar control, a healthy diet is an important factor in maintaining blood sugar levels. Although refined carbohydrates and high-sugar foods can cause your blood sugar to fluctuate, certain foods can help keep your blood sugar more stable.

5 natural foods that stabilize blood sugar. (Photo provided by nutritionist Li Wanping)

Research confirms 5 foods that regulate blood sugar

Nutritionist Li Wanping said that the following are 5 foods that have been proven to regulate blood sugar:

1. Fish and shellfish:

Protein slows down digestion, prevents a spike in blood sugar after a meal, and increases satiety. A study of 68 overweight or obese adults found that eating 750 grams of oily fish such as salmon or sardines per week improved blood sugar regulation more than low-fat fish. The American Diabetes Association recommends that people with diabetes eat fatty fish rich in omega-3 fatty acids twice a week.

2. Beans, lentils and other legumes:

Because it is rich in nutrients such as magnesium, fiber and starch, it can lower blood sugar; and it contains a large amount of soluble fiber and resistant starch, which can slow down digestion and improve postprandial blood sugar levels. According to the conclusion of a foreign study, compared with eating rice alone, if part of the rice is replaced with green beans or chickpeas, the blood sugar concentration after the meal can be significantly reduced.

3. Pumpkin and pumpkin seeds:

Many studies have shown that pumpkin can help improve blood sugar control and is relatively good for overall health because it is rich in dietary fiber. But it also has a high carbohydrate content, so the "food replacement" principle must also be followed. Pumpkin seeds are rich in magnesium, fiber and healthy fatty acids, which are beneficial for controlling blood sugar. A 2018 study found that people who consumed 65 grams of pumpkin seeds had up to 35% lower post-meal blood sugar levels than those who did not eat any.

4. Tomato:

Whole fresh tomatoes have a low glycemic index (GI) and release sugar slowly into the blood. A study on patients with type 2 diabetes found that eating 200 grams of fresh tomatoes (or 1 to 2 medium-sized tomatoes per day) for 8 weeks lowered blood pressure, so it is inferred that it may help reduce the risk of cardiovascular disease associated with type 2 diabetes.

5. Citrus Fruits:

While many citrus fruits are sweet, studies show they are high in fiber and contain a diabetes-fighting polyphenol called naringenin, which has the potential to lower blood sugar. The American Diabetes Association also lists fruits such as oranges, tangerines, grapefruits and lemons as diabetic superfoods.

Nutritionist Li Wanping said that "how to eat", "what not to eat" and "how much to eat" are often big questions for many diabetics, but in fact they are not as strict and absolute as everyone imagines. People with diabetes still need to adhere to the principles of "food substitutions, moderate consumption, and food diversification". In addition, everyone must also understand their own blood sugar status and which foods will cause your blood sugar to soar. Don’t forget to take your medication on time, monitor your blood sugar regularly, and record your blood sugar levels to keep an eye on your physical condition at all times.