Diabetes is highly dependent on diet – what you eat can really affect your blood sugar levels. People who regularly drink up to two sugary drinks a day have a 26% higher risk of developing type 2 diabetes than those who rarely drink such drinks.
“Water is preferred or without sugar. Another way to minimize the risk of high blood sugar is to replace refined grains with whole grains. They are very little removed during processing and contain all three parts of the grain, so they contain a wide range of nutrients,” says endocrinologist Antonina Gureeva especially for MedicForum.
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Whole grains contain bran, which is a tough outer shell containing fiber, folic acid, magnesium, iron and zinc.
Whole grains also contain endosperm, which is made up of carbohydrates and proteins. The germ, which is rich in nutrients, contains unsaturated fats, B vitamins, vitamin E, selenium and phytonutrients.
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Whole grains:
- Oats
- Barley
- Brown rice
- Wild rice
- Corn
- Quinoa
- Amaranth
- Durum wheat
- Spelt
- Buckwheat
Refined grains
On the other hand, refined grains remove the bran and germ during processing, which means they are less nutritious.
“Refined grain foods include white bread, white pasta, white rice, and most packaged cakes, cookies, and confections.”
Also suggests replacing sweetened flavored yogurts with plain yogurt to minimize the risk of diabetes. Another tip is to replace “sweetened cereals with plain oatmeal or plain unsweetened muesli.
Last tip is to eat less takeaway food and make more home cooked food.
MedicForum has previously written about products rich in magnesium.
Important! purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first sign of illness, consult a doctor.