Adding Fruits to Your Diet to Manage Blood Sugar Levels
Various studies show that diabetes can be managed with a diet that can affect blood sugar levels.
Experts say certain plant foods can go a long way in reducing the risk of chronic disease.
In fact, researchers highly recommend citrus fruits, berries, and apples for their unprecedented effects on blood sugar and insulin sensitivity.
The results of a 2020 study published in the British Medical Journal (BMJ) showed that even a small apple a day is enough to prevent diabetes.
And the Harvard Health Foundation stated that “People who ate the most fruits and vegetables and recorded the highest levels of plant-based nutrients in their blood were 25% to 50% less likely to develop diabetes during the study period,” compared to those who who consumed the least of these foods and therefore had lower levels of the nutrients they contained.
The medical establishment added that the equivalent of two-thirds of a medium-sized apple or just over a third of a cup of mixed fruit each day may provide the benefits needed to prevent the risk of diabetes.
The study involved about 340,000 people from eight European countries. This included 9,754 people with newly diagnosed diabetes within ten years.
The researchers compared the consumption of fruits and vegetables by these people with data from 13,000 healthy people.
The study also looked at the blood levels of several different plant-based nutrients in participants.
Apples are especially healthy because they contain a wide range of nutrients that can slow down the digestion of carbohydrates.
Compounds that include quercetin, chlorogenic acid, and gallic acid may help lower blood sugar levels.
By slowing down digestion, the amount of carbohydrates that are absorbed in the intestines also decreases. In other words, it helps slow down the amount of sugar entering the bloodstream to keep blood sugar levels stable and prevent blood sugar spikes.
And in 2019, a group of studies published in the journal Nutrients found that eating an apple 30 minutes before eating brown rice significantly reduced post-meal blood sugar levels.
A similar randomized trial published in the journal Obesity in 2019 found that adding frozen berries to meals significantly reduced postprandial blood sugar spikes.
The authors note, “Commonly consumed berries, especially raspberries, cranberries, and strawberries, improve postprandial hyperglycemia and hyperinsulinemia in overweight or obese adults with insulin resistance.”
In fact, several studies have linked eating berries to better blood sugar control, which is not surprising given that berries are rich in fiber, vitamins, minerals, and antioxidants, making them ideal for blood sugar control.
Increased activity and levels of antioxidants generally reduce the complications of diabetes by donating electrons to free radicals.
Despite the beneficial effects of this fruit in the prevention of diabetes, it should always be consumed as part of a healthy and balanced diet.
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