Tuesday, January 31, 2023

Harvard is impressed with this food that cuts down on sugar

Regarding the study results, Harvard reported that consuming at least one cup of legumes (beans, chickpeas or lentils) every day for three months was associated with Blood glucose with a 0.5% reduction in HbA1c led to a significant reduction in several values ​​including blood glucose levels.

Also dropped:

  • body weight: 2.7 kgs, about 6 pounds
  • Waist Circumference: decrease of 1.4 cm
  • Cholesterol: 8 point reduction in LDL, measured in mg/dL
  • blood pressure: 4.5 point reduction in systolic blood pressure and 3.1 point reduction in diastolic blood pressure, measured in mm Hg.

Noting the results of the study, Harvard highlighted the following:

All these improvements are impressive! We’re talking about beans, not drugs with all those side effects. All these improvements are impressive! We’re talking about beans, not drugs with all those side effects.

The positive effect of beans on blood sugar levels is mainly due to the fact that they are high in soluble fiber and resistant starch.

This helps slow digestion, and may improve blood sugar response after eating.

What Foods Lower Blood Sugar?

American Diabetes Association The ADA recommends adding beans to the diet, but also other foods:

  • Jambolan
  • Tomato
  • Walnut
  • citrus fruits
  • Whole grains
  • milk and yogurt
  • dark green leafy vegetables
  • Fish rich in omega-3 fatty acids

Diabetes: When is it considered high blood sugar?

as of now Centers for Disease Control and Prevention (CDC) It depends on the test that your doctor sends you.

test of fasting blood sugar levelFor example, measures blood sugar after an overnight fast (not eating).

A fasting blood glucose value of 99 mg/dL or less is normal, 100 to 125 mg/dL indicates prediabetes, and 126 mg/dL or higher indicates diabetes.

Meanwhile, in the test glucose toleranceWhich measures your blood sugar level before and after drinking a liquid containing glucose.

Blood sugar values ​​of 140 mg/dL or less at 2 hours are considered normal, values ​​of 140 to 199 mg/dL indicate that you have prediabetes, and values ​​of 200 mg/dL or higher indicate that You have diabetes.


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