Diabetes . For many, this is a shock diagnosis , because diabetes mellitus is associated with insulin , a sugar-free diet and strict blood sugar controls.
The worst thing for many is the feared loss of quality of life, as suddenly everything that tastes good seems to be unsuitable for diabetics. But is that really the case?
Due to my diagnosis, do I suddenly have to give up everything that contains starch, sugar, or carbohydrates in general? The answer is no!
Today we want to clear up a bit of the nutrition myths around diabetes and show what great alternatives there are and how it is even possible to lower blood sugar levels
in a natural way with the right foods.
A
healthy breakfast
could help with this.
What can trigger diabetes?
Diabetes is not a condition that suddenly pops up out of nowhere, mostly anyway. Diabetes is divided into two types: type 1 diabetes and type 2 diabetes. Both forms show similar symptoms and progressions, but differ in terms of their cause.
Type 1 diabetes
People with type 1 diabetes suffer from an autoimmune disease that causes the beta cells of the pancreas to not produce insulin. This defect is usually congenital and requires a permanent supply of insulin.
Type 2 diabetes
If someone suffers from type 2 diabetes mellitus, this is often the result of overeating and being overweight. Older people also often develop what is known as "adult-onset diabetes." For some years now, however, it has been observed that more and more children and adolescents are developing diabetes, which is due to too high a content of sugar, fat, and salt in the diet.
The amazing thing is that a healthy diet and exercise can reverse type 2 diabetes!
Blood sugar levels – what is normal?
| Blood sugar (fasting) | Blood sugar (2h after eating) | |
| Normal value (adults) | 100 mg/dL (5.6 mmol/L) | 140 mg/dL (7.8 mmol/L) |
| Precursor to diabetes | ≥ 100 mg/dL (5.6 mmol/L) | ≥ 140 mg/dL (7.8 mmol/L) |
| Diabetes mellitus | ≥ 110 mg/dL (6.1 mmol/L) | ≥ 200mg/dL (11.1 mmol/L) |
Source: Lexikon der Krankheiten und Untersuchungen, 2nd edition, 2008, Thieme Verlag, Stuttgart, p. 235
A person's normal blood sugar level is a maximum of 100 milligrams (mg) of glucose per deciliter (dl) of blood. This value represents a threshold value and is not exceeded in healthy people in the fasted state (here, fasted is meant in the form of an empty stomach, not alcohol).
After a meal, it is natural for the blood sugar level to rise because the carbohydrates from the diet need insulin to be metabolized by the body. Diabetes manifests itself from a blood sugar level of 110 mg/dl glucose in the blood.
Diagnosis of diabetes: What can I eat?
Don't worry – the diagnosis of diabetes by no means means that enjoyment has to fall by the wayside for the rest of your life. Often, the nutrition myth also circulates that carbohydrates should be avoided altogether. Here is a quick glimpse into the world of carbohydrates:
Why Carbohydrates Are Better Than Their Reputation
Until a few years ago, there were still so-called "diabetic products" on the market, but these have now been legally withdrawn from the market. In the meantime, the same principles of a healthy diet apply to diabetics as to everyone else: a fully-fledged mixed diet.
These include, above all, fiber and high-quality carbohydrates. These can be found in whole grain products (e.g. whole grain flour), vegetables and fruits , but also in cereal flakes such as oatmeal . Fiber is only partially digested. As a result, they fill the stomach but do not provide any energy.
So if we only ate fiber, we wouldn't have enough energy. Therefore, complex carbohydrates are important. They provide us with energy – not too fast and not too slow.
We all know the effect of glucose. This provides an energy boost after a short time, as the sugar passes into the blood incredibly quickly. The disadvantage is that it is also used up incredibly quickly, similar to throwing gasoline into the fire.
Therefore, simple carbohydrates such as dextrose are unsuitable for providing the body with energy in the longer term. And this is where the complex carbohydrates come into play. Complex carbohydrates cause blood sugar levels to rise slowly and drop slowly, preventing food cravings.
If you start your day with a healthy breakfast in the form of long-chain carbohydrates, you will create the best basis for a balanced blood sugar level, constant concentration, and performance. This recommendation for carbohydrates also applies to diabetics.
As a diabetic, what should I rather not eat?
Especially when diabetes is associated with obesity, it makes sense to refrain from foods that have a high fat, sugar, and salt content and are also heavily processed. Basically, the principles of healthy eating must also be taken seriously here.
Alcohol should not be underestimated either. Liqueurs and cocktails, for example, have a high sugar content, which can cause the blood sugar level to rise very quickly. In addition, 1g of alcohol provides almost as many calories as 1g of fat!
Which foods lower blood sugar naturally?
Does it always have to be the same medication? Or are there also possible natural ways to influence blood sugar levels? Especially when diabetes is just starting to develop, blood sugar-lowering foods can make sense to avert a disease at the last minute.
Beta glucans in food – the insider tip from science
Recent studies show that a certain fiber has a particularly good effect on the risk of diabetes: beta-glucans from oats !
This is an indigestible fiber that has many positive properties: the blood sugar level is regulated, the feeling of satiety starts earlier, the cholesterol level in the blood is lowered, and the immune system is activated. A true super nutrient!
Beta
In addition to oats, beta-glucans are also contained in barley, mushrooms, and algae.
Use the glycemic index as a guide
Wouldn't it be great if there were foods that labeled how they affect blood sugar levels? There is! That's what the glycemic index does. The glycemic index indicates how quickly the carbohydrates from food pass into the blood.
The faster this happens, the faster the blood sugar level rises. Conversely, this means that eating foods with a low glycemic index causes blood sugar levels to rise only slowly. Anyone who continuously eats this category of "glyx"-lower foods can thus lower their blood sugar levels in the longer term. Such is the theory of the advocates of the "glyx" diet.
Exercise and the influence on blood sugar levels
The movement aspect should also not be underestimated with regard to blood sugar levels. As soon as we exert ourselves physically, we consume energy.
If the energy of the muscles is no longer sufficient (for example when cycling), the glucose from the blood is used to act as a new energy supplier. In this way, the blood sugar level drops naturally.
An oatmeal treatment as a detox
Would you like to put the tips into practice? Incidentally, our practical tip "Oat treatment" is also recommended for all non-diabetics. Because if you want to get your intestines going properly and at the same time bring insulin production back into balance, you can start the day with our oat breakfast:
Your 10-day detox oatmeal treatment:
- 20g oatmeal (e.g. organic oatmeal from Verival )
- 30g oat bran (e.g. organic oat bran from Verival )
- 10g walnuts (e.g. organic walnuts from Verival )
- 1 handful of berries
- 100-150ml almond milk
- 1 glass of still water for afterwards
And after the cure? Click through our breakfast world and discover your new favorite cereal !
References:
https://fet-ev.eu/beta-glucane /
