In this article, learn more about Which Foods Are Good For Lowering Blood Sugar?. Low carb diets can be very effective in losing weight and controlling diabetes..
Insulin is an extremely important hormone that is produced by the pancreas (pancreas). It has the important function of lowering blood sugar levels (hypoglycaemic action). However, too much insulin can lead to serious health problems.
The presence of high levels of insulin in the blood, also known as hyperinsulinemia , has been linked to obesity, heart disease and the development of cancer. High levels of insulin in the blood also cause the body's cells to become resistant to the effects of the hormone. When insulin resistance develops, the pancreas produces even more insulin, creating a vicious cycle.
Adherence to a low-carbohydrate diet is especially important. Of the three macronutrients - carbohydrates, proteins and fats - carbohydrates raise blood sugar and insulin levels the most. Low carb diets can be very effective in losing weight and controlling diabetes. Many studies confirm their ability to lower insulin levels and increase insulin sensitivity compared to other diets.
People with health conditions characterized by insulin resistance, such as metabolic syndrome and polycystic ovary syndrome, may experience a drastic reduction in insulin by restricting carbohydrates.
Although the pancreas secretes different amounts of insulin depending on the type of food consumed, too large amounts of any type of food can lead to hyperinsulinemia. This is especially important in people with obesity and insulin resistance . Consuming fewer calories for long periods of time in overweight people has been shown to reduce insulin levels, regardless of the type of diet they follow.
Sugar is one of the most important foods that should be avoided in order to lower insulin levels in the body. Fructose (the sugar in fruits) is found in table sugar, honey, and various types of syrups. Consumption of large amounts of it increases insulin resistance, which ultimately leads to higher insulin levels.
Cinnamon is a spice that contains antioxidants that support health. Studies in healthy people and those with insulin resistance have shown that taking cinnamon can increase insulin sensitivity and reduce insulin levels. It is important to note that not all studies have found that cinnamon lowers insulin levels. Reactions to cinnamon consumption can vary from person to person.
Refined carbohydrates are an essential part of many people's diets. However, studies have found that regular consumption can lead to health problems, which include increased insulin levels and weight gain. In addition, refined carbohydrates have a high glycemic index - a numerical value that shows how fast and how high a certain food can raise blood glucose (blood sugar). Consumption of food with a high glycemic load raises insulin levels more than consumption of food with a low glycemic load.
The effects of the intermittent fasting diet on the general population show conflicting results. However, it may provide significant metabolic benefit for glycemic control, insulin resistance and adipokine concentrations (which have been associated with obesity, metabolic syndrome and type 2 diabetes) in reducing body mass index in adults.
Calorie restriction is used not only to reduce body weight, but also to improve various cardiovascular risk factors . Studies show that prolonged calorie restriction reduces fat mass, along with significant weight loss.
The mechanisms by which calorie restriction improves glucose metabolism are not fully understood, but are likely to involve significant changes in skeletal muscle insulin sensitivity , along with a reduction in body fat mass.
The 16/8 diet is one of the most popular methods for periodic fasting. It is said to be an easy and convenient method for losing weight and improving overall health. The 16/8 diet includes the consumption of low-calorie foods and beverages for a period of eight hours a day and abstinence from food for the remaining 16 hours.
Adherence to the diet is done, for example, dinner is at 20:00, and the next meal is at 12:00 at noon the next day. It is necessary to take into account the personal characteristics and needs of a person, it is recommended to consult a specialist .
There are many uncertainties regarding the effectiveness of the periodic fasting diet on glucose metabolism. In some previous studies, the effect of diet on blood glucose levels was not significant and showed different results according to the characteristics of the study participants. There was a reduction in fasting glucose by 3% to 6% in patients with prediabetes, while in healthy people there was no significant effect on glucose levels during this diet.
Green tea is a health-promoting beverage because it contains high amounts of an antioxidant known as epigallocatechin-3-gallate . Studies show that green tea can help fight insulin resistance.
There are many reasons to eat fish such as salmon, sardines, mackerel, herring and anchovies. They provide high quality protein and are the best sources of long-chain omega-3 fatty acids, which have numerous health benefits. Studies show that eating fish can also help reduce insulin resistance in people with obesity, gestational diabetes and polycystic ovary syndrome.