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Diabetes has become one of the most prevalent health conditions worldwide, affecting millions of people in different countries such as Mexico, the United States and other regions of the globe.
This metabolic disorder, which involves an alteration in the production or use of insulin, can become complicated if a healthy lifestyle and strict control of blood glucose are not adopted.
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In an environment where fast and ultra-processed food has gained ground, it is crucial that every person living with diabetes – or with risk factors for developing it – has the necessary tools to choose the most beneficial foods for their body.
Now, why does food play such an important role?
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In addition, a proper diet can prevent diabetes-related complications such as cardiovascular problems, neuropathies or kidney damage.
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In this text, we will explore five foods that have gained a reputation for being great allies for people with diabetes.
We will discuss their benefits, the best way to include them in your diet and the scientific reasons that explain why they are recommended by health professionals.
We will also show you how a mobile application like MySugr can help you monitor your glucose levels
Ready to take the next step toward a better quality of life?
Oats: an energetic and balanced start
Oats are often recognized as one of the most complete and beneficial cereals within a healthy diet, especially for people living with diabetes.
Its low glycemic index causes the release of sugar into the blood to be more gradual, avoiding those sudden spikes that make it difficult to control the disease.
In addition, oats are rich in soluble fiber, particularly beta-glucan, a type of fiber that has demonstrated in multiple studies its ability to reduce cholesterol levels and contribute to satiety.
What really sets oats apart from other cereals is their versatility.
To further enrich its flavor, you can add cinnamon or a little fresh fruit such as strawberries, blackberries or apple, always with proper portion control.
With oats, you not only get a constant source of energy, but you also take a firm step towards glycemic stability and the prevention of cardiovascular diseases, which are very common in people with diabetes.
Beans or legumes: quality proteins and fiber for health
Beans, lentils, chickpeas and other legumes are considered an excellent source of plant-based protein, fiber and essential micronutrients.
In many cultures, such as the Mexican culture, these foods occupy a fundamental place in everyday gastronomy, which facilitates their inclusion in the diet of people with diabetes.
Like oats, they have a relatively low glycemic index and a high fiber content, which translates into better control of glucose levels after meals.
Why are legumes so special in the context of diabetes? First, their combination of protein and fiber helps to slow down the absorption of carbohydrates, preventing sudden increases in blood glucose.
Second, they help prolong the feeling of satiety, preventing excessive intake of unhealthy foods. Third, they contain valuable nutrients such as iron, potassium, calcium and B vitamins, essential for metabolism and the proper functioning of the body.
They can be consumed as part of a soup, in stews with fresh vegetables, or even fried with a minimum of oil.
For those living in the United States or other parts of the world, lentils and chickpeas are also very versatile options, which can be incorporated into salads, curries or stews without any complications.
If you are looking to diversify your protein sources and eat a more balanced diet, legumes are definitely a first-line ally in managing diabetes.
Green leafy vegetables: the power of nature in every bite
Spinach, chard, kale and other leafy greens feature prominently in virtually every diabetes nutrition guide.
Its caloric content is low, while its content of vitamins, minerals and antioxidants is extraordinarily high.
These vegetables are rich in magnesium, potassium and fiber, nutrients that promote blood pressure regulation and cardiovascular health.
One of the great appeals of green leaves is their culinary versatility: they can be enjoyed in salads, green smoothies, quick stir-fries or comforting soups.
For people living with diabetes, the fiber present in green leafy vegetables helps maintain stable glucose levels.
It also contributes to good digestion.
Furthermore, its nutrient density is so high that it is difficult to find an equally powerful substitute in terms of health benefits.
In countries like Mexico or the United States, finding fresh or frozen spinach is quite easy.
Adding a handful of spinach to a smoothie along with fruit and low-fat yogurt is a great way to increase your micronutrient intake without even realizing it.
And, best of all, you will be giving your body extra support to keep your glucose in check.
Cinnamon: the surprising seasoning that can help your blood sugar
Cinnamon has been the subject of numerous studies investigating its possible positive effect on regulating blood glucose.
Although the exact degree of its effectiveness is still debated, many experts agree that this aromatic condiment can have a beneficial impact.
Especially if consumed in moderation and as part of a balanced diet.
Beyond being a delicious addition to desserts and drinks, cinnamon contains antioxidants.
Also bioactive compounds that could improve insulin sensitivity.
In some countries, cinnamon is associated with high-sugar desserts, such as rice pudding or churros, but it is best to use it to enhance flavors and benefit from its properties without adding refined sugars to your diet.
Regardless of your geographic location, whether in Mexico, the United States, or elsewhere, cinnamon is readily available and generally inexpensive.
Incorporating it into your diet can be a simple step towards better glucose regulation, but always remember that it is not a substitute for medication or medical advice.
Like all foods or supplements, cinnamon works best within the context of healthy habits, regular exercise, and proper diabetes control.
Apples: the versatile fruit for a natural and healthy sweet treat
In the world of fruits, apples stand out for their fiber content, especially in the skin.
Also for its contribution of vitamins and antioxidants.
Contrary to what some people may think, apples can be part of the diet of someone with diabetes.
As long as the appropriate portion is consumed.
In addition, apples contain pectin, a soluble fiber that promotes good intestinal function and helps satiety.
Its polyphenol content can contribute to the prevention of oxidative damage, something very important in diabetes.
Because high sugar levels promote the production of free radicals that damage cells.
A recommended portion is usually one medium apple per day, and it is preferable to eat it with the skin to take advantage of all its fiber and micronutrients.
The apple is a fairly accessible fruit throughout the world.
So it is convenient for those who live in Mexico, the United States or any other country.
You can also vary between green, red or yellow apples, each with its own nuance of flavor and texture.
If you're looking for an interesting twist, try baking them with a little cinnamon and a minimal touch of zero-calorie sweetener.
Turning them into a healthy dessert that doesn't spike your glucose.
How MySugr can support you in your diabetes management routine
Diabetes control involves not only monitoring blood sugar levels, but also keeping track of diet and physical activity.
MySugr makes this easy by allowing you to include notes about what you've eaten, your exercise routine, and any other variables you deem relevant.
Plus, it comes with features that make tracking a more enjoyable experience.
As achievements and challenges that motivate you to maintain a healthy lifestyle.
If you're concerned about connecting with your medical team, MySugr can also generate reports that you can share with your doctor, nutritionist or diabetes educator.
This way, they will have a more complete and realistic view of your daily life, and they will be able to adjust your treatment or give you more precise guidelines.
Combined with a diet that includes oats, legumes, green leaves, cinnamon and apples, this app can be the perfect ally to maintain your glucose balance and prevent long-term complications.
Conclusion: A path to health and stability
Ultimately, effective diabetes control does not depend on a single measure, but on a series of small and large steps that, together, make a difference.
Add foods such as oats, legumes, green leafy vegetables, cinnamon and apples to your diet.
Provides essential nutritional support to keep blood glucose levels at bay.
Likewise, rely on technological tools such as MySugr can simplify and optimize your condition monitoring.
Making it easier to track your progress and improve your communication with healthcare professionals.
