Simple pantry staples to tackle diabetes
Diabetes is a lifestyle disease impacting an increasing number of people. A proper diet plays a vital role in prevention.
Every fifth person has elevated blood glucose levels—a high and concerning figure. However, you can help your body combat this condition by choosing healthy products. Dr Bartek Kulczyński, a certified dietitian and food technologist, pointed them out. Most of us already have them in our pantry.
How to prevent diabetes?
A proper diet is fundamental, not only for diabetes prevention. Maintaining a healthy weight, balanced meals, and vegetable-rich diets are crucial. Those wanting to avoid this disease should focus on dark bread, whole grain grains, and pasta while limiting the intake of simple sugars. Introducing fibre-rich vegetables and fruits into the diet is also worthwhile to help maintain proper blood sugar levels. Regular meals at consistent times 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 effectively help 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 with 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, helping lower sugar levels and prevent glucose spikes after meals. The dietitian recommends consuming 1 to 3 grams (about 1/4 to 1/2 teaspoon) of this spice daily. It can be added to a beverage or sprinkled into oatmeal or yogurt. Oats are also allies for those who care about maintaining appropriate sugar levels. The specialist recommends consuming about three tablespoons daily in various dishes.
Although oatmeal is an ally of a healthy diet, adding ingredients can effectively ruin its properties. Oats shouldn't be soaked for too long. It's worth adding fruits with a low glycemic index, but dried ones should be avoided.
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 even more for its ability to reduce fasting blood glucose levels by as much as 31 mg/dL (about 1.7 mmol/L).
