Good Lifestyle

Glucose is a carbohydrate whose main function is to provide energy to our body. It is a very important nutrient, but when it is excessive in our bloodstream, we have negative effects.

Our body regulates the level of blood glucose (called blood glucose) with the help of two hormones: insulin and glucagon. However, these hormones in themselves can not always control blood glucose. Insulin, for example, which reduces blood sugar levels, may not be able to do its work due to inadequate diet or excess blood glucose.

Therefore, to help your body control blood glucose, a solution is to consume fiber -rich vegetables and vegetables. Here are some examples of vegetables that may be useful for this.

Broccoli

Studies indicate that eating cruciferous vegetables such as broccoli, turnip, radish and cauliflower can reduce the risk of type 2 diabetes-ie diabetes that can be developed due to high glycemic levels. Broccoli specifically produces a substance called sulforaphane when chewed or chopped. This chemical element has proven to have blood sugar reducing properties in various studies.

Okra

Despite being a fruit, okra is commonly used as vegetables, and can be incorporated into a variety of meals to reduce blood glucose. This vegetable is a source of flavonoid antioxidants and blood sugar reducing compounds.

The main polysaccharide available on okra, called ramnogalacturonan, is considered a powerful antidiabetic compound. Animal studies already suggest this positive effect of okra, but there is still a lack of trials evaluated in humans.

Avocado

When consumed healthy (without the addition of sugar or excess sodium), avocado can bring considerable benefits to those seeking to control blood sugar as it is rich in fiber, good fats and minerals.

Several studies have shown that it can help reduce blood glucose and protect the body from metabolic syndrome, a set of conditions that can increase the risk of chronic and cardiovascular diseases. A plus point is that there are sweet and salty dishes where you can introduce avocado, whether as the main or disguised ingredient.

Pumpkin

The pumpkin is as well as a glycemic level regulator that in some countries, such as Mexico and Iran, it is considered a drug for diabetes. In addition to containing many fibers and antioxidants, pumpkins are also rich in polysaccharides, the most complex carbohydrates that have been widely studied due to their blood sugar control properties.

Pumpkin seeds are also quite benefited, as a 2018 study shows. According to this study, consuming 65 grams of these seeds reduced up to 35% of blood glucose after the meal compared to participants who did not ingest them. Thus, pumpkin seeds can be a healthy snack when toasted.

Eggplant

A low glycemic index vegetable that can be a great accompaniment to any meal, the eggplant is also rich in soluble fibers and compounds capable of regulating blood sugar. Some studies have already identified that eggplant possibly reduces the risk of development of type 2 diabetes.

It is noteworthy that, although these vegetables have great properties for those who want to control blood sugar, it is important to consume them in a balanced way and without exaggerating the addition of sodium or sugar, and combining their consumption with sources of animal protein and/or vegetable.

In addition, good nutrition is even more powerful when accompanied by a exercise routine, even low intensity, such as light walking. This is because physical inactivity is one of the biggest culprits of high blood glucose.