Diabetes, particularly type 2, is a growing global health issue. According to the WHO, its prevalence is rising annually. Controlling blood sugar is essential for managing diabetes, with diet playing a key role. Food choices directly affect blood sugar levels and can improve insulin sensitivity. For people in the early stages of diabetes, understanding which foods help lower blood sugar and which raise it is crucial.

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1. The relationship between diabetes and food

Carbohydrates in food have the greatest impact on blood sugar levels. Diabetic patients should choose low GI (glycemic index) foods, which can slowly release glucose, thereby avoiding sharp fluctuations in blood sugar. Studies have shown that low GI foods can help improve postprandial blood sugar control and may reduce the risk of type 2 diabetes. In addition, foods rich in dietary fiber help keep blood sugar stable by slowing down the absorption of carbohydrates.

2. Foods that help lower blood sugar

Certain foods have been shown to help lower blood sugar or improve insulin sensitivity:

Whole grains: According to the American Journal of Clinical Nutrition, whole grains such as oats and brown rice are rich in fiber, which can slow down the digestion of carbohydrates and help control blood sugar levels after meals. Compared with refined grains, whole grains have a lower GI value, which helps avoid drastic fluctuations in blood sugar.

Green leafy vegetables: Green leafy vegetables (such as spinach and kale) are rich in dietary fiber, antioxidants and trace elements, and have the effect of improving blood sugar metabolism. They are low in calories, low in sugar and high in fiber, which can help diabetic patients control their weight and blood sugar.

Nuts: Nuts, such as almonds and walnuts, contain healthy monounsaturated fats and dietary fiber, which can slow down the digestion of food and thus stabilize blood sugar. Studies have found that nut intake can help improve blood sugar control and cardiovascular health in diabetic patients .

Foods rich in omega-3 fatty acids: Foods rich in omega-3 fatty acids, such as salmon and flaxseed, are believed to improve insulin sensitivity and may help diabetic patients control blood sugar.

3. Foods that may cause blood sugar to rise

Some high GI foods can cause blood sugar to rise rapidly, and diabetic patients should try to avoid them:

Refined sugar and processed foods: Such as candy, soft drinks and desserts, the refined sugar and fiber-deficient carbohydrates in these foods will quickly enter the blood, causing a sharp rise in blood sugar.

High GI foods: Such as white bread, white rice and some ready-to-eat cereals, due to the lack of dietary fiber, they will be quickly digested and absorbed, causing blood sugar levels to soar rapidly. Studies have shown that long-term intake of high GI foods is closely related to the occurrence of type 2 diabetes .

Fried foods: Fried foods not only contain a lot of calories and unhealthy fats, but may also affect the action of insulin, leading to unstable blood sugar.

4. Dietary considerations for early-stage diabetes

For patients with early-stage diabetes, dietary adjustment is the first step to control blood sugar. Studies have shown that improving dietary habits in the early stages of diabetes can effectively slow the progression of the disease and even reverse abnormal blood sugar levels . The following are some dietary recommendations:

Timed meals and portion control: Maintaining regular eating habits and avoiding long periods of fasting or overeating can effectively control blood sugar fluctuations. Reasonably control the carbohydrate intake of each meal, especially choosing low-GI foods .

Increase dietary fiber: Dietary fiber helps slow the rise in blood sugar after meals. Increasing dietary fiber intake, such as eating more vegetables, whole grains and beans, can help control blood sugar and reduce the risk of cardiovascular disease.

Choose healthy fats: Controlling the intake of saturated fats and trans fats, and choosing foods rich in monounsaturated fats and omega-3 fatty acids, such as olive oil, nuts and fish, can help improve insulin sensitivity.

5. Conclusion

Dietary management is crucial for blood sugar control in diabetes. In the early stages, choosing low-GI foods, fiber, and healthy fats can help control blood sugar and prevent disease progression. Future research may provide more dietary guidance, while patients should work with doctors and nutritionists to create a personalized diet plan alongside medication for optimal blood sugar control.