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Health & Fitness 7 foods that lower blood sugar naturally

12:00  27 june  2018
12:00  27 june  2018 Source:   prima.co.uk

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  7 foods that lower blood sugar naturally © Provided by Shutterstock More than a third of us have a serious health condition that puts them at increased risk for heart disease, stroke, and type 2 diabetes – and 90 percent of them don't know it.

Called prediabetes, this condition is when your blood sugar levels are higher than normal, but not high enough to be type 2 diabetes. Those with prediabetes typically have some insulin resistance, or their pancreas is unable to make enough insulin to keep their blood sugar at a healthy level.

Although those with prediabetes have up to a 50 percent chance of developing diabetes over the next five to 10 years, with lifestyle changes – like eating foods that lower blood sugar – you can reduce your risk.

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Add these tasty 10 foods to lower blood sugar naturally .

We turned to The Carb Sensitivity Program, leading naturopathic doctor Natasha Turner's breakthrough book, to find the most potent blood sugar – lowering foods so you know how to lower your levels naturally .

Related: 20 Diabetes Symptoms You Can't Afford to Ignore (provided by Zero Belly)

Those flu-like symptoms could be a sign of diabetes.: Stay healthy by keeping a close eye on these possible signs of diabetes. Whether triggered by genetics or lifestyle, diabetes rates are skyrocketing around the world, with more than 29 million people living with the disease in the United States alone. What’s even scarier than those numbers is how many people don’t know they have it.While many people imagine that diabetes is a disease that boldly announces itself, that’s far from the case. In fact, symptoms can be so mild, or even mimic other diseases to the point that those who actually have the disease don’t know it for years. However, even if your diabetes symptoms aren’t troubling you, that doesn’t mean they’re not taking their toll on your body. Uncontrolled diabetes can increase your risk of heart attack, stroke, nerve damage, blindness, and can increase your chances of requiring amputations. Fortunately, you can lower your risk of developing type 2 diabetes by adding the 20 Foods That Fight Diabetes to your menu and improve your chances of finding the disease while it’s still manageable by discovering the 20 Diabetes Symptoms You Can't Afford to Ignore! 20 Diabetes Symptoms You Can't Afford to Ignore

'Prediabetes is a warning sign that you have been insulin resistant for some time,' says Hillary Wright, RD, director of nutrition for the Domar Center for Mind/Body Health. 'However, many are able to prevent or postpone diabetes.'

In addition to becoming more active, losing weight, decreasing stress, quitting smoking, and getting proper sleep, eating healthier can help prevent or reverse prediabetes.

Start with the tips below, and talk to your doctor or a registered dietitian who specialises in diabetes for more personalised advice. 

How to eat to prevent diabetes

Eat every 3 to 6 hours

Have breakfast within an hour or two of waking up and then eat a snack or meal every three to six hours after that, says Rebecca Denison, RD, doctor of integrative medicine and diabetes educator at Greater Baltimore Medical Center’s Geckle Diabetes and Nutrition Center.

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  7 foods that lower blood sugar naturally © Provided by Shutterstock This will add up to three to six total meals and snacks daily. It takes about four to six hours for your body to digest a meal. 'You want to eat just a teeny bit before you actually need it so that your body doesn’t have to figure out how to keep your blood sugar stable,' Denison explains. 

Balance your meals

Fill half your plate with non-starchy vegetables. Split the other half in two between protein and whole-food carbs such as brown rice, quinoa, beans, legumes, or ancient grains such as amaranth, millet, or farro. These complex carbohydrates have more fibre and nutrients than processed carbs such as white rice, bread, and pasta, and the fibre helps control blood sugar levels. 

Related: 11 Best Foods For Your Immune System (provided by Time)

Eat your bigger meals earlier in the day

Follow the adage, 'Eat breakfast like a king, lunch like a prince, and dinner like a beggar'. While a small bedtime snack of about 100 to 150 calories is OK, be sure supper is at least four hours before retiring for the day. 'Eating more at the end of the day may escalate the risk of obesity and diabetes,' explains Wright, author of The Prediabetes Diet Plan. 'Evidence suggests you may need to secrete more insulin to regulate your blood sugar compared to eating earlier in the day.'

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How do I lower my blood sugar naturally ? How to help lower blood sugar : Eat these balancing foods . increases sensitivity to insulin and mayreduce the risk of developing diabetes in at-risk individuals.

According to the American Diabetes Association, more than 25 million people in the United States are living with some form of diabetes, and that means that

Spread out your carbs

  7 foods that lower blood sugar naturally © Provided by Shutterstock In addition to eating small meals at night, it's best to limit dishes piled high with pasta, rice, sugar, and other carbs. 'When you focus on whole-food carbs spread throughout the day, the less pressure there's going to be on your pancreas to constantly chug out insulin,' Wright says. You want your blood sugar to roll like hills over the course of the day rather than spike like mountain peaks and plummet to valleys, she adds. 

Be mindful of portions

If you are overweight, losing weight can help reduce your risk of types 2 diabetes. Eating smaller portions can help you cut calories and still feel satisfied. Wright recommends thinking of your hunger on a scale of one (not hungry) to 10 (starved) to help with portions. 'People are more mindful about their food choices if they eat when their hunger is a five or six,' she says. 'That way, you are not desperate and starving.'

Drink water

  7 foods that lower blood sugar naturally © Provided by Shutterstock

Choosing water as your go-to source of hydration will help cut back on unnecessary liquid calories that don't fill you up. 

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Diabetes & Diet: 7 Foods That Control Blood Sugar When you have type 2 diabetes, what you eat can help you control your blood sugar , stave off 15 Easy Ways to Lower Blood Sugar Levels Naturally High blood sugar occurs when your body can't effectively transport sugar from blood into cells.

Well, here are some foods recommended to lower blood sugar levels: 1. Bitter Melon (Bitter Gourd) Bitter Melon (Bitter Gourd) is commonly used as food and medicine in Asian cultures. Top 7 tips, How To Lower Blood Sugar Naturally ?

Choose a lifestyle change, not a diet

If you need to lose weight, find an eating plan you can stick with. 'Whatever results in lasting weight loss for you is the best approach for you,' Wright says. 'If you make over-restrictive changes you can't maintain, as soon as you tire of that diet, you will fall back to what you did previously, gain weight, and raise your risk of type 2 diabetes.'

a group of fruit and vegetable salad: Healthy Vegan Snack Board Pink Grapefruit © Enrique Díaz / 7cero - Getty Images Healthy Vegan Snack Board Pink Grapefruit

The best foods to lower your blood sugar

Focusing on the following foods can help regulate your blood sugar.

Non-starchy vegetables

Make non-starchy vegetables the star of your plate, taking up half of it. 'For anybody at risk of diabetes, it's important to take your vegetable intake to the next level,' Wright says. 'Balancing your plate with half vegetables will fill you up without loading you down with tons of carbs.' Credit the fibre and water in the vegetables for helping keep you satisfied. 

Leafy greens

  7 foods that lower blood sugar naturally © Provided by Shutterstock All non-starchy vegetables are good, but leafy greens may pack a more powerful punch. In a review of six studies, researchers found that consuming 1.35 servings (about 1 1/3 cups raw or 2/3 cup cooked) of leafy greens daily was associated with a 14 percent reduced risk of developing type 2 diabetes compared to eating only 0.2 servings daily.

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The cortisol will elevate the blood sugar levels, so you end up with naturally higher levels on a morning. Certain foods , natural way to lower blood sugar . Diabetes is a disease that causes a person to have high blood sugar .

To keep things easy and simple, it is important that you understand the importance of the right food in your diet. focus on eating foods that do support

Whole fruit

'Whole fruit is nothing but good for people who have prediabetes,' Wright says. Just don't consume produce in the form of juice or smoothies. 'Though a smoothie does give one a concentrated source of nutrients, they are often packed with calories that don’t satisfy our hunger as there is little fibre in them,' Denison says. So rather than drinking your fruit, eat it, spacing it out over your day. 

Whole grains

  7 foods that lower blood sugar naturally © Provided by Shutterstock Eating whole grains has been shown to cause blood sugar levels to rise more slowly after a meal and reduce the risk of type 2 diabetes. The fibre in whole grains slows the digestion of carbs, reducing the demand for insulin. Whole grains also contain antioxidants and anti-inflammatory nutrients that may also play a role in helping prevent diabetes. 

Legumes

In a study published in the journal Clinical Nutrition, researchers followed the diets of more than 3,000 adults who didn't have type 2 diabetes for more than four years. They discovered that people with the highest consumption of legumes – especially lentils –had the lowest risk of diabetes. Replacing half a serving of eggs, bread, rice, or baked potato with legumes daily also was associated with lower risk of diabetes incidence. All legumes, which includes lentils and all types of beans, are high in fibre and a good source of protein. 

Healthy fats

Like carbs, fats are about the issue of two Qs: quality and quantity, Wright says. Unsaturated fats have been linked to improved insulin resistance. Choose sources such as nuts, seeds, olive oil, canola oil, and avocado, but be mindful of portions since fats are calorically dense. Moderate amounts of fat at your meals also helps boost satiety. 

A Dietitian Says This Is the Best Carb to Help You Burn Belly Fat

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7 Foods & Herbs That Lower Blood Glucose 1. Bitter Melon Bitter melon contains charantin, polypeptide-p, and vicine – active substances with anti-diabetic effects. 6. Neem Neem leaf extract can help lower blood sugar levels, as well as the need for insulin shots.

Many healthcare professionals will tell you that there are specific lifestyle choices that can aid in this process, including physical activity, healthy

Lean protein

Following a prediabetes diet will help you lower your blood sugar and reduce your risk for type 2 diabetes.: 7 foods that lower blood sugar © Vladislav Nosick - Getty Images 7 foods that lower blood sugar Protein helps you feel fuller for longer. It also slows digestion so your blood sugar rises and also falls more gradually after a meal. Choose fish, plant-based proteins such as beans and legumes, poultry, and lean beef.

Related: 15 'healthy' foods with high levels of sugar (provided by The Active Times)

Bread is a sneaky source of sugar. Just one slice of white, commercially prepared bread, has about 2 grams of sugar, according to USDA. Some sugar is formed naturally in the baking process but it is often added too. Most commercial types of bread contain sugar or high fructose corn syrup, just like other processed foods, according to Authority Nutrition. 15 'healthy' foods with high levels of sugar

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How Much Sugar Is It Safe To Eat Per Week? .
Well, at least it's not zero.Here's the thing: there’s no official recommended daily intake of sugar.

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