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Diabetes is a chronic condition that affects millions of people worldwide.
Keeping glucose levels under control is essential to avoid serious complications, and diet plays a key role in this process.
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Although treatment involves a variety of factors, such as physical activity and medication, choosing the right foods can make a big difference in the health of diabetics.
In this article, we will explore the top five foods that help control diabetes, explaining how each of them contributes to blood sugar balance.
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We will also talk about MySugr, an application developed to help monitor diabetes and make the routine of those living with this condition easier.
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1-Avocado
Avocado is a superfood for those with diabetes.
It is rich in healthy fats, especially monounsaturated fats, which help improve insulin sensitivity and reduce the risk of blood glucose spikes.
Another benefit of avocado is its low glycemic index (GI). The glycemic index measures how quickly a food raises blood sugar levels.
Low GI foods help prevent sudden fluctuations in blood sugar, promoting a more balanced release of energy.
In addition, avocado contains soluble fiber, which delays the digestion and absorption of carbohydrates, helping to control blood sugar.
A study published in the Journal of Nutrition showed that high-fiber diets can improve the body's response to insulin and reduce insulin resistance.
Consumption tips:
• Add avocado slices to salads. • Make avocado and lemon spread to accompany main dishes. • Use avocado as a butter substitute on toast and sandwiches.
2-Fish rich in Omega-3
Fatty fish, such as salmon, sardines, tuna and trout, are excellent choices for those who want to manage diabetes.
They are sources of omega-3 fatty acids, which have anti-inflammatory properties and help improve cardiovascular function, a crucial aspect for diabetics.
Chronic inflammation can lead to insulin resistance, making it difficult to control blood sugar.
Regular consumption of omega-3 reduces inflammation and improves insulin action, promoting glucose metabolism.
Another benefit of these fish is the presence of high-quality proteins, which help maintain satiety for longer, avoiding hunger peaks and excessive carbohydrate consumption.
Consumption tips:
Include grilled or baked fish in your meals at least twice a week.
Prepare a healthy ceviche using raw fish marinated with lemon.
Add chunks of salmon or tuna to salads.
3-Legumes (Beans, Lentils and Chickpeas)
Legumes are true allies in controlling diabetes. They contain complex carbohydrates and fiber, which helps stabilize blood sugar levels and prevent glycemic spikes.
In addition, they have a high content of vegetable proteins, which contributes to controlling satiety and reducing the intake of refined carbohydrates.
Studies show that frequent consumption of beans and other legumes can improve insulin sensitivity and reduce the risk of diabetes complications.
Another positive factor is that legumes contain resistant starch, a type of carbohydrate that is not completely digested in the small intestine and therefore has less of an impact on blood sugar.
Consumption tips:
Add cooked lentils to your soups and salads.
Make a vegetarian burger using beans or chickpeas.
Replace pasta and refined rice with beans and other legumes.
4-Nuts and Almonds
Walnuts and almonds are healthy options for diabetics as they are rich in good fats, protein and fiber.
This trio of nutrients helps stabilize blood sugar levels and promotes longer satiety.
Research indicates that consuming nuts regularly can help reduce insulin resistance and improve cholesterol levels, a common problem among diabetics.
In addition, almonds are an excellent source of magnesium, an essential mineral for glucose metabolism and insulin regulation.
Another plus point is that these foods have a minimal impact on blood sugar, making them an excellent snack to avoid blood sugar swings.
Consumption tips:
Have a handful of walnuts or almonds as a snack.
Add sliced almonds to the natural yogurt.
Use nut or almond flours in recipes instead of white flour.
5-Green Leafy Vegetables
Green leafy vegetables, such as spinach, kale, arugula and broccoli, are essential for those who want to control diabetes.
They are rich in antioxidants, vitamins and minerals, as well as being low in carbohydrates and high in fiber.
Antioxidants present in these vegetables, such as lutein and zeaxanthin, help reduce the risk of complications associated with diabetes, such as eye problems and chronic inflammation.
Additionally, green leaves are rich in magnesium, which can improve insulin sensitivity and help regulate blood sugar levels.
Consumption tips:
Prepare green juices with spinach and lemon.
Make rich salads with green leaves and add a little olive oil.
Sauté broccoli and kale with garlic for a nutritious side dish.
MySugr App: An Ally in Diabetes Control
In addition to a healthy diet, constant monitoring of blood sugar is essential to keep diabetes under control.
The MySugr app is a great tool to help diabetics record their glucose measurements, eating habits, physical activity, and medications.
With an intuitive interface, MySugr allows users to track their blood sugar trends over time, offering detailed graphs and personalized insights.
It also has features such as measurement reminders, bolus calculation for those who use insulin, and synchronization with glucose monitors.
The app is available for Android and iOS, and many users report that it makes their blood sugar monitoring routine easier, making diabetes management simpler and more efficient.
Conclusion
Keeping diabetes under control requires a set of strategies, and diet plays a central role in this process.
Eating foods like avocado, omega-3-rich fish, legumes, nuts, and green leafy vegetables can help stabilize blood sugar levels.
Improve insulin sensitivity and reduce complications associated with the condition.
Additionally, tools like MySugr help with blood sugar monitoring, making diabetes management more accessible and organized.
Adopting a balanced diet and using technological resources to promote health are important steps to ensure quality of life and well-being, even when living with diabetes.
