Figuring out the best foods to eat when you have diabetes can be tough.
That’s because your main goal should be controlling your blood sugar levels.
However, it’s also important to eat foods that help prevent diabetes complications like heart disease.
Your diet can have a major role in preventing and managing diabetes.
Diabetes is the most common metabolic disorder. About 90% of them are type 2 diabetes. The cause is related to the relative lack of insulin. Although the body can produce insulin, the cells are resistant to insulin, which prevents blood sugar from being used smoothly. , So it stays high
According to estimates by the International Diabetes Foundation, there are currently about 280 million people in the world suffering from the disease, and the incidence is rising sharply. By 2030, it will grow to more than 400 million, and about 1 in 10 adults will be sick.
Although diabetes is a chronic disease, there is no immediate danger to life, but the many complications caused by high blood sugar have gradually formed a huge burden on the medical system, which cannot be ignored
* Diabetes-related complications include: neuropathy, kidney disease, skin ulcers, stroke, angina and myocardial infarction, foot problems, sexual dysfunction (male), miscarriage, depression, Alzheimer’s disease, hearing impairment, hypoglycemia , Ketoacidosis, etc.
What are the health foods beneficial to diabetes?
Chromium is an important trace element in the human body. It can form chromodulin protein and enhance the function of insulin. It is necessary to maintain the normal metabolism of carbohydrates, protein and fat. According to the number of chromium ions bound, insulin is affected Body activity can vary by 8 times, which shows its importance. Note 2
In nature, there are two main forms of chromium, trivalent chromium or hexavalent chromium. Trivalent chromium is a biologically beneficial form, mainly found in whole grains, vegetables, nuts and other foods.
A systematic literature review and integrated analysis pointed out (meta-analysis, including 25 randomized controlled trials) that chromium supplementation has a significant positive effect on blood sugar control (relevant values include glycosylated hemoglobin and fasting blood glucose, and the daily dose is between 200 and 1000 mcg between). Note 1
In addition, chromium supplementation also has the effect of lowering triglycerides and increasing high-density lipoprotein cholesterol (HDL-C)
The underlying mechanism may be related to chromium’s ability to increase the number and binding efficiency of insulin cells, increase AMPK activity, inhibit acetyl-CoA carboxylase (acetyl-CoA carboxylase), and enhance glucose carrier protein (GLUT-4) transport
Probiotics generally refer to active microorganisms that have substantial health benefits to the human body. They mainly colonize the intestinal tract and participate in processes such as digestive function, immune regulation, and nutrient production.
Modern medicine has found that intestinal flora is the key to determining health. Loss of balance is often associated with many diseases, such as type 2 diabetes, metabolic syndrome, heart disease, colorectal cancer, Alzheimer’s disease and depression. Note 2
A comprehensive analysis of the literature pointed out (meta-analysis, including 12 randomized controlled trials, participating in a total of 770 patients with type 2 diabetes) that probiotics have the effect of reducing fasting blood glucose, serum insulin concentration and insulin resistance index. Note 1
It can also improve related blood lipid indexes (such as total cholesterol, high-density lipoprotein cholesterol, and triglycerides), and the related effects are most significant when using composite strains and the test period is greater than 8 weeks
The author mentioned that considering the heterogeneity of some studies, more large-scale empirical studies are still needed
The underlying mechanism may be related to the antioxidant activity of probiotics, the regulation of tumor necrosis factor (TNF-α) and the inflammation regulator NF-κB
Vitamin D (Vitamin D)
Vitamin D is a fat-soluble vitamin. In the past, it was mainly related to the prevention of rickets in children. Recently, it has been discovered that vitamin D can act on receptors throughout the body, exert a hormone-like effect, and is very important for maintaining normal metabolism.
According to the population survey, vitamin D deficiency and deficiency are very common. About 36% of adults and 57% of hospitalized patients are in a state of deficiency, which greatly increases the risk of various chronic diseases (such as cancer, hypertension, multiple sclerosis, and diabetes). Note 1
A literature review and integrated analysis pointed out (including 24 studies) that vitamin D supplementation has the effect of reducing glycosylated hemoglobin (HbA1c) and improving fasting blood glucose for some type 2 diabetes patients (such as vitamin D deficient or non-obese groups). Note 2
The underlying mechanism may be related to the effect of vitamin D acting on pancreatic β-cell receptors to stimulate insulin secretion, reduce systemic inflammation and improve insulin resistance
The bottom line
When diabetes is not well managed, it increases your risk for several serious diseases.
But eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk for complications.
Just remember, although these foods may help manage blood sugar, the most important factor in healthy blood sugar management is following an overall nutritious, balanced diet.