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Ways to prevent diabetes

How to prevent diabetes?

The best way to protect against diabetes is to maintain a healthy weight and a healthy diet. The principles of this diet are simple: Enter the menu everyday products that lower blood sugar, and beware of those who raise it.

Note! In their selection will help you so. glycemic index. This is an indicator that determines how quickly after eating a particular food raises blood sugar levels.

The best for your health are low GI foods (from 0 to 54), because the slow release of sugar into the blood and prevent its fluctuations. Thanks longer you feel full.

These products are .:

  • whole wheat bread;
  • oat bran;
  • brown rice;
  • wholemeal pasta;
  • lean dairy products;
  • poultry, and
  • legumes, tomatoes, carrots and other vegetables.

Products with an average index (from 55 to 70 although most are healthy, you should probably not overfeed them at will. Among them are white pasta and rice, yogurt and kefir fruit (tl content. 2%), some fruit (canned peaches, bananas), dark chocolate.

Note! White bread, sweet rolls, fast food, sodas, sweets are products with a high glycemic index (above 70). They contain a lot of sugar. If you do not often you reach, you constantly feel tired and have a hunger pangs. Driven by a sudden increase in blood glucose levels promotes weight gain .... and diabetes. So if you want to reduce the risk of disease, remove them.

How to distinguish between good and bad carbs?

Simple carbohydrates are sugars that are quickly absorbed in the intestines and cause an increase in blood glucose levels in the long term - lead to obesity and diabetes.

These include:

  • fructose-rich fruits and honey;
  • containing lactose milk and its products;
  • white bread;
  • confectionery.

It is better to avoid them.

Complex carbohydrates digest slowly, they give a sense of fullness for longer, do not cause a significant increase in glucose after meals, or even delay the absorption of sugars.

Include in your diet rich in fiber:

  • whole wheat bread;
  • wholemeal pasta;
  • cereal;
  • brown rice;
  • vegetables and legumes.

Note! Conducive to the development of diabetes tire around the waist, abdominal obesity because fat is accumulated not only under the skin, but also in the internal organs, and this is compounded by their work. The pancreas can not produce enough insulin and sugar instead penetrate into the cells remain in the blood. 

Which fruits with elevated blood sugar levels?

Not all sheep are recommended as it can cause a sudden increase in blood sugar levels. Here are completely safe fruits for diabetics:

Watermelon: This juicy fruit perfectly refreshes and does not raise blood sugar levels. 220 grams of watermelon is equivalent to 15 grams of carbohydrates. Only the watermelon juice is not recommended for diabetics - is a concentrated source of carbohydrates.

Cantaloupe Melon: completely safe for diabetics - low in carbohydrates do not raise blood sugar levels.

Cherries: they should be eaten in moderation, and will not jeopardize our sugar level.

Avocado: not very popular in our fruit to add to your salad or toast. It is low in sugar.

Grapefruit: Can you afford even half of the fruit, of course, no sugar!

Strawberries: a bowl of fruit contains only 15 grams of carbohydrates. The cream is better to replace the low-calorie yogurt.

Orange: small orange variety to your diet and not hurt diabetics, has a lot of vitamin C and low carbs.

Peach: You can not afford to medium-sized peach (approx. 179 g).

Papaya: two slices of papaya are the perfect addition to your morning muesli with yoghurt.

Herbs for lowering blood sugar

Preparation of the infusion:

Tablespoon of the mixture prepared from the leaves of blueberry, dandelion and nettle root pour a glass of water and cook 3-5 minutes.

Dosage: Drink after 1/2 cup several times a day before meals.


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