The diet of those with diabetes should be healthy and include good food choices. That is, the person needs to have a lifestyle with good nutritional habits, not necessarily in the sense of trying to lose weight but to have foods that help in the absorption of insulin, provide better health and avoid insulin spikes.
These precautions are not always absolute in reducing the glucose level, but they are important to regulate the hormones in the body. In addition, they can help lower the glycemic index of foods, preventing the peak of insulin production.
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Insulin spikes
Insulin is a hormone produced by the pancreas and whose main function is to regulate the use or storage of sugar (glucose) in the body from food. People with type 1 diabetes do not produce this hormone, while those with type 2 diabetes, despite producing insulin, do not respond to it.
In both cases, there is a need for insulin to be supplied to the body. It is necessary to supply the hormone to the body in order to control the levels of glucose, that is, the concentrations of glucose in the blood, which the organism itself cannot manage properly.
Insulin spikes are very high levels of this hormone in the blood. These levels usually occur in two typical situations: in a meal with high levels of carbohydrates or by consuming a large amount of any food in the same meal.
Effects of insulin spikes
The presence of large amounts of insulin in the bloodstream causes direct effects on the circulatory environment. In this case, vasodilation occurs, that is, the increase in the caliber of blood vessels and circulation flows better.
However, when insulin resistance occurs, as in diabetes, the effect is the opposite, with vasoconstriction or reduction in the diameter of veins and arteries being observed. In addition, this situation leads to the situation of arterial hypertension (increased pressure).
On the other hand, in the ingestion of excess carbohydrates, the insulin peak occurs and the glucose levels drop a lot. With this, the person becomes hungry, eats more carbohydrates, and the insulin spike returns, creating a cycle that leads to weight gain.
Foods that can trigger insulin spikes
Carbohydrate-rich foods, when ingested, represent an increase in blood glucose levels. Likewise, elevations in sugar levels lead to more insulin.
Thus, it can be assessed that the main foods that cause insulin spikes are those whose composition contains greater amounts of carbohydrates, especially complex ones. In this sense, it is good to remember that sugars and starches are carbohydrates. Here are some of the main foods responsible for this:
- corn;
- popcorn;
- rice;
- potatoes;
- soy;
- pumpkin;
- beet
- bread;
- cookie;
- watermelon;
- banana;
- mango;
- orange.
How to avoid insulin spikes
There are practical measures with almost immediate responses to avoid insulin spikes. However, you need to take the matter seriously and adopt them until they become habits. At first, it might be a little boring, but you’ll soon realize that it’s worth it.
- have physical activity: sedentary lifestyle is a great villain for health and acts silently;
- have more meals during the day, but eat less at each meal: eating every 3 hours, the feeling of hunger is always less;
- prefer foods with complex carbohydrates: these carbohydrates release blood sugar more slowly and reduce the possibility of a spike;
- reduce the consumption of sugars: they can be the great villains of blood glucose control.
Friendly foods for people with diabetes
People with diabetes should adopt a varied diet but with limitations on certain foods capable of promoting high levels of glucose in the bloodstream. So, take into account these indications below, because they are friendly foods.
non-starchy vegetables
They provide satiety and also good nutrition. In addition, they help to keep the glucose level balanced, because they have a low glycemic index, being a good choice for those with diabetes. For example, we can include in this list: broccoli, cauliflower, green leaves, pepper, onion, leek, green beans, and cucumber.
Broccoli, by the way, was analyzed in a study on sulforaphane, a natural compound found in broccoli, that demonstrated effectiveness in reducing the production of glucose in the liver. The effect would be similar to the drug metformin hydrochloride. So, the idea is to include a little of each vegetable, in a varied way, in every meal.
blueberry
This fancy-name fruit can also be called blueberry. She has an antioxidant capable of capturing glucose from body cells. With that, blood sugar is better used. It is a versatile fruit, as it can be used in wholemeal cakes, in salads, and even eaten pure.
Bean
Even though it is a carbohydrate, it helps to stabilize the blood glucose level, especially if combined with leafy green vegetables. In addition to vitamins and minerals, it offers fiber, which makes you feel fuller quickly. The slow absorption of carbohydrates prevents spikes in insulin and blood glucose.
Oat
Beta-glucan, the fiber present in oats, turns into a thick gel, delaying the absorption of glucose in the blood and the emptying of the stomach. In this way, it can help blood glucose to become more stable. It is also composed of vitamin B6, vitamin B3, phosphorus, zinc, and manganese. Oats can be used in many ways: in porridge, in smoothies, in cookies, and even in soup.
Yacon potato
On the list of the best foods for people with diabetes, it has conquered the hearts (and the menu) of many people who live with this condition and cholesterol. This potato is rich in fructooligosaccharides, which act similarly to fibers in the body and help balance blood sugar.
Carbohydrate is absorbed slowly, avoiding blood glucose spikes. In addition, it has few calories, regulates the intestine, and increases satiety and immunity.
Linseed
This plant has been known since 5,000 BC, from the Mesopotamia region. In addition to helping regulate glucose levels in the body, it also benefits the gut, heart, and brain and prevents some types of cancer.
The fiber present in the seed helps reduce the accumulation of fat in the body, which can help reduce insulin resistance. Meanwhile, flaxseeds contain lignans, which function like female hormones and are very good for a woman’s bone health. It can be used in juices and yogurts, for example.
Tomato
Raw or cooked, in sauces, salads, or sandwiches, tomatoes benefit those with diabetes. In addition to helping to regulate glucose, because it has a low glycemic index, it has vitamin E, vitamin C, and lycopene – the latter known to be anti-cancer. However, the antioxidants present help to keep blood vessels healthy.
Avocado
The good fat present in the fruit helps to balance the speed of the release of glucose in the blood. It is also a source of beta-sitosterol, an anti-inflammatory.
Two tablespoons of fruit per day already provide great benefits to the body. There are several ways to consume it, and it can be used in sweet or savory recipes. Guacamole is a good choice, as it contains tomatoes, which, as already mentioned, are also beneficial.
Litter
The apple has fiber, such as pectin, which helps to lower the glycemic index of the meal. In this way, the body absorbs glucose more gradually. The substance also helps regulate the intestine and gives satiety. The fruit has more advantages, such as preventing premature aging and combating anemia. The recommended is an apple a day.
Cinnamon
This spice also assists in glycemic control, preventing sugar from being released quickly into the blood. It also prevents heart disease and helps balance cholesterol levels. In addition, thermogenic power accelerates metabolism. It can be added to vitamins, porridge, and wholemeal cakes.
Egg
In addition to being very rich in protein and helping to build muscle, eggs contain vitamin B12, vitamin D, and healthy fats.
It is easily digested by the body and helps to regulate the amount of sugar in the blood. It can be consumed in several ways: cooked in a salad, stirred, or in an omelet. If you choose to fry, choose a skillet that doesn’t need to use a lot of oil.
Low-fat yogurt
In skimmed form, yogurt regulates the speed of glucose released into the blood, due to the high amount of protein. In addition, he is excellent at helping with the functioning of the intestine, preventing constipation. However, the idea is to choose the cleanest versions, without any kind of sugar and syrup. It can be consumed with fruits, and many nutritionists release the sweetener stevia.
fenugreek
From this spice, the leaves and seeds can be used, as both help those with diabetes. The former can be consumed in the form of tea. The latter contains fibers, which make the digestion of carbohydrates slower.
Green Tea
The plant contains polyphenols, which have a strong antioxidant activity in the body. Like the other foods presented, green tea helps to reduce the levels of sugar in the body by modifying the absorption of starches. It can be consumed hot or cold, just avoid adding sugar.
While all of these suggested diabetic foods are great for regulating blood sugar, it’s important to constantly monitor your body’s glucose. Also, keep up to date with exams and appointments with the doctor and a nutritionist. Do not forget that the practice of physical activities also helps to regulate the homeostasis of hormones in the body, including insulin.