Having diabetes can be very difficult because you constantly have to think about balancing your blood sugar.
That can be even harder in the morning, and experts have said having a fruit could be your new breakfast staple – as it can help you keep your blood sugar under control.
Experts at the Department of Human Ecology at the University of Maryland, USA found that blueberries are a rich source of polyphenols, including the bioactive compounds anthocyanin.
Experts say anthocyanins have anti-diabetic, anti-cancer, anti-inflammatory, antibacterial and anti-obesity effects, as well as preventing cardiovascular diseases.
In one research paper They state: “Epidemiological evidence indicates that incorporating blueberries into the diet may reduce the risk of developing type 2 diabetes.”
The findings of their 2016 study showed an improvement in insulin resistance in obese insulin-resistant rodents or those who ate blueberries.
It’s important to note that although this study was done on both humans and rodents, it’s still unclear what the split is and what works in rodents won’t necessarily work. for man.
Experts assessed insulin resistance on a model and performed insulin intolerance tests.
“In addition, improvements in glucose tolerance after consuming blueberries were assessed by glucose tolerance tests.
“However, it is not possible to draw firm conclusions about the anti-diabetic effects of blueberries due to the small number of clinical studies available.
“Although the current evidence is promising, further long-term, randomized, and placebo-controlled trials are needed to establish a role for blueberries in preventing or delaying the onset of symptoms,” they said. delay type 2 diabetes (type 2 diabetes).
You still shouldn’t eat more than the recommended portion of blueberries because they contain natural sugars.
With type 1 diabetes, a person’s pancreas doesn’t produce insulin, but in type 2, the cells in the body become resistant to insulin, so larger amounts of insulin are needed to keep blood sugar levels at bay. normal level.
Experts discussed before other foods you can eat for breakfast to help control your blood sugar.
Scientists found in 2018 that starting your day with a protein-rich dairy meal can help prevent type 2 diabetes and even help you lose weight.
If you like a bit of toast in the morning, just make sure you go with the whole grain stuff.
Diabetes UK says: “Switch from white toast to whole grain versions such as wholemeal, multigrain, cereals, soy and flaxseed.
“These are better for your diabetes and digestive health. They are also more filling. “
Oats are a great choice for some people with type 2 diabetes because of their lower glycemic index.
Diabetes UK says: “In general, foods with a lower GI can be helpful for managing blood glucose levels.
Oats are also high in fiber, which is key to weight maintenance and digestive health, and may protect the heart, which is important because people with type 2 diabetes are more susceptible to heart disease. heart disease.
KNOW YOUR LEVEL
According to the NHS, it’s important not to confuse high blood sugar with hypoglycemia, which is when a person’s blood sugar drops too low.
This condition can affect both people with type 1 and type 2 diabetes as well as pregnant women with gestational diabetes.
It can sometimes affect people without diabetes, but this usually happens in people who have recently had a heart attack or stroke.
There are many symptoms of high blood sugar and one of the most prominent is increased thirst and dry mouth.
Other symptoms include fatigue, blurred vision, unintentional weight loss, abdominal pain or feeling, or being sick.
Esther Walden, Senior Clinical Advisor at Diabetes UK says if you are living with type 2 diabetes, controlling your blood sugar is crucial to maintaining your daily health, as well as reducing your risk. serious long-term complications such as heart disease, vision loss, and stroke.
Diabetics are encouraged to monitor their sugar levels and if you have diabetes it is likely that you will be provided with a device so you can do this at home.
You will be told what your average blood sugar is and this is called your HbA1c level.
Although they are different for everyone, the NHS says that if you monitor your levels at home a normal target is 4 to 7mmol/l before eating and less than 8.5 to 9mmol/l 2 hours after a meal eat.
If it is checked every few months then a normal HbA1c target is less than 48mmol/mol (or 6.5% on the older scale).
https://www.thesun.ie/health/8181787/popular-breakfast-food-control-blood-sugar-diabetes/ Popular breakfast foods can help control blood sugar and prevent diabetes