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Regulate Blood Sugar: These 3 Foods Are Helpful

Good eating habits and a healthy lifestyle, in general, are important to avoid high blood sugar levels. Did you know that certain foods can help regulate your blood sugar? Find out more here!

Blood sugar spikes and overloading of the pancreas are among the causes of insulin resistance and the development of diabetes. This, in turn, leads to an increased risk of other complex diseases such as metabolic syndrome or some cancers. Learn more about three foods that help regulate blood sugar in this article.

To avoid high blood sugar levels, paying attention to your diet is important. There are several foods we can eat to help maintain pancreatic health. There are also certain foods that, when consumed, limit intestinal sugar and glucose spikes.

Regulating Blood Sugar: Which Foods Should You Avoid?

Since the diet is one of the most influential factors in changing blood sugar levels, we must try to avoid or minimize certain foods’ consumption.

Most of these foods have no nutritional value and contain many artificial substances harmful to our health. What foods are these? All fast and junk food types, including fried foods, baked goods, refined flours, sweets, cookies (including crackers), and carbonated beverages.

Therefore, it is recommended that all patients with diabetes avoid simple carbohydrates and instead consume complex carbohydrates, which are digested and absorbed more slowly. They also provide more energy and don’t cause blood sugar spikes. This group includes whole-grain products, for example.

The latest trends include intermittent fasting protocols, also known as intermittent fasting, to help prevent or even control diabetes. Intermittent fasting is used to avoid and treat type 2 diabetes as it improves insulin sensitivity and regulates blood sugar levels.

There are even combinations of fasting and ketogenic or low-carb diets good for pancreatic health. However, such dietary protocols must be monitored by a person skilled in the art. This is especially true if they are done by people who have already developed the disease.


Some Tips To Keep In Mind

After you’ve eaten something sweet, you can also eat a complex, carbohydrate-rich food high in fiber to help neutralize the glucose spikes. This can be, for example, an apple, a salad, a vegetable cream, or some brown rice. Ingesting fiber is often an effective strategy to delay the absorption of glucose. In this way, it gets into the bloodstream more slowly and puts less strain on the pancreas.

Raw foods generally produce lower levels of glucose than cooked, precooked, or processed foods. This is because the glycemic index of foods can change depending on the cooking or preparation method. Pureed foods produce higher blood sugar levels than non-pureed foods. Therefore, you should always combine these foods. It would help if you also made a habit of eating raw vegetables at every meal.

Regulate Blood Sugar: These Foods Have A Positive Effect


This delicious cereal, which many people already eat regularly for breakfast, not only gives you a lot of energy but also helps you regulate your blood sugar.

Oatmeal contains a lot of fiber (beta-glucans),  which reduces insulin release quickly. They are also rich in protein, vitamins, and minerals. Most whole-grain cereal products are good for blood sugar control. Hence, it is always better to consume these types of foods than ultra-processed foods full of simple sugars.

You can consume the oatmeal raw or cooked with water or oat milk or add it to vegetable creams and smoothies. You can also use them to make various healthy desserts.


Legumes are high in carbohydrates. In addition, they are also high in fiber. They also provide the vitamins, minerals, and proteins necessary for the proper functioning of vital organs.

The fiber in legumes can trigger fermentation in the intestines, leading to short-chain fatty acids. These substances have powerful anti-inflammatory and antioxidant effects.

Regulate Your Blood Sugar With Yogurt

Yogurt is a food rich in probiotics, which are living microorganisms that colonize the intestinal tract and improve its functionality. A healthy microbiota helps regulate the uptake of glucose and blood sugar levels, thus preventing the onset of complex diseases such as diabetes.

In addition, a connection between the gut microbiota and depressive or anxiety-related disorders has been established in recent years. Therefore, it is beneficial to maintain a healthy microbiota in your intestines to prevent mental and mood disorders.

Regulating Blood Sugar: Final Thoughts

Good eating habits can help regulate your blood sugar levels and prevent complex diseases from occurring and the need to take medication. Diabetes is a very widespread disease today,  with many complications. That is why a good prevention strategy is essential.

Check with your doctor or nutritionist about the nutritional guidelines you should follow to have a good quality of life. In addition, you shouldn’t make changes to your diet without first consulting your doctor. Otherwise, you could potentially harm yourself instead of getting the benefits you want.

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