Type 2 diabetes: The popular Latin American food proven to lower blood sugar
Type 2 diabetes can trigger symptoms such as needing to pee more than usual, feeling thirsty all the time, feeling very tired and blurred vision. If left untreated, more serious, long-term complications can occur, which can affect the eyes, feet, nerves, kidneys and heart. One of the best ways to manage blood sugar is to follow a healthy diet. The NHS recommends eating a wide range of fruit and vegetables, some starchy foods like pasta, and keeping sugar, fat and salt to a minimum.
Black beans, which are a popular ingredient in Latin American and Mexican cooking, are believed to be an excelled food option for people with diabetes
While these are more general rules to follow, specific foods alone have proven effective at lowering blood sugar.
Black beans, which are a popular ingredient in Latin American and Mexican cooking, are believed to be an excelled food option for people with diabetes.
Being a complex carbohydrate, studies have shown the body digests black beans slower than it does other carbohydrates, helping people manage their blood sugar levels.
Eating black beans can also help with weight loss and help regulate cholesterol, which are beneficial for someone with diabetes.
But it isn’t just black beans that can provide these benefits. Other beans also hold these qualities, such as kidney beans, pinto beans and adzuki beans.
If you’re using canned beans, you should consider an option with no added salt.
Salt should be kept to a minimum has this can raise a person’s blood sugar level.
Another food proven to lower blood sugar is yoghurt.
A Journal of Nutrition analysis of 13 recent studies concluded yoghurt consumption as part of a healthy diet may reduce the risk of type 2 diabetes in healthy and older adults.
And recent research has shown yoghurt consumption may be association with lower levels of glucose.
Research published in 2011 also suggested eating probiotic yoghurt could improve cholesterol levels in people with type 2 diabetes.
Probiotics are the bacteria that live in the gut which help improve digestion, as well as overall health.
Look for yoghurts high in protein and low in carbohydrates, such as unflavoured Greek yoghurt.
A probiotic will contain live and active cultures called Lactobacillus or Bifidobacterium.
Alongside diet changes, being active can help lower blood sugar.
You should aim to do 2.5 hours of activity a week, doing something that gets you out of breath, such as fast walking, climbing stairs and doing more strenuous housework or gardening.
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