According to Harvard, these are the top 5 foods that prevent high blood sugar levels.
Without a doubt, one of the most prestigious and renowned universities in the field of healthcare is Harvard. The institution is an inexhaustible research center on issues related to the human body and its functioning.. The findings from their research and studies are spreading and flooding social media. reporting on the latest developments in the topics that most interest society today.
On this occasion, the University points out basic dietary guidelines for the general public, designed to create healthy eating plan. In short, a diet that helps, among other things, control blood sugar levels, which is very important for overall health, since it is the cause of many serious diseases such as diabetes.
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Thus, Harvard University’s recommendations for blood sugar control can be synthesized into eat a nutritious, varied and balanced diet. Three adjectives that perfectly define what is meant by healthy eating. That is, a diet focused on fruits, vegetables, whole grains, legumes and low-fat dairy products.
Now, to go a little deeper, not to go into generalities and try to be more practical, below we will look at 5 examples in detail: Foods that help prevent high blood sugar levels.
1. Chard
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One of the many properties of chard and green leafy vegetables in general is that they have the ability slow absorption of glucose in the intestine. This makes including chard at lunch or dinner nutritionally successful, not only because of this aspect, but also because of its significant iron and fiber content, as well as its low calorie count.
2. Rye bread
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The essence of the matter is not so much that the bread we choose is rye, but that it is a food made from whole grain flour, that is, it has not undergone any refining process or the minimum possible. Therefore, it is recommended to eat whole grain bread, carbohydrates are digested slowly (complexes) and thus avoid scary and dangerous sugar spikes.
3. Apple
Apples have many nutritional benefits, but one of the most important is their healthiness. low glycemic index (the rate at which foods containing carbohydrates raise blood sugar levels). In fact, all fruits except watermelon and melon are low GI foods. This means that a diet aimed at maintaining stable sugar levels should include fruit in its menu.
Introducing apples into your daily menu is very simple. In fact, you can include them in breakfast, as a snack, as an afternoon snack, or as a dessert during lunch. Of course, ideally you should eat them raw. They are also a great option to consider in any weight loss diet.. This is due to several reasons, among which their satiating properties stand out due to their high fiber content and the fact that they are a very low calorie food (52 kcal per 100 g).
4. Oats
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The reasons to include oats in your daily diet never end. Its nutritional properties and health benefits have been widely demonstrated through numerous studies and studies. So much so that its consumption is absolutely recommended for all peoplein addition to being of particular interest to those who have high blood pressure or whose blood sugar levels are higher than recommended.
In addition, based on scientific research, the European Commission has endorsed the claim that beta-glucan (found in oats) may contribute to health. reduce sugar spikes that occur after meals, for which you should consume 4g of beta-glucan for every 30g of available carbohydrates per meal.
5. Carrots
One thing to keep in mind with carrots is that how you eat them, raw or cooked, can change glycemic index. So much so that the difference between eating raw or cooked carrots can be very big.
Some raw carrots have a GI of 30 (low GI)., and after cooking the GI rises to 85 (high GI). Now, in addition to the glycemic index, it is worth remembering that it is important to consider glycemic load (the amount of carbohydrates contained in a food per serving), which in the case of carrots is not at all a concern.