19.3% of Russians have elevated blood glucose levels, but not so high as to meet the criteria for diabetes mellitus[1]. Experts call this condition prediabetes. It is characteristic of a complex of metabolic disorders — the so-called metabolic syndrome, and is often accompanied by the accumulation of excess weight in the waist area, an increase in blood cholesterol and blood pressure[2].
The development of these disorders is based on insulin resistance, a condition in which the body tissues develop immunity to insulin produced by the pancreas[3]. However, this condition, according to experts, is reversible, because its main risk factors are a sedentary lifestyle and excessive fat intake.
Lifestyle changes, primarily physical activity and adherence to the principles of a healthy diet, can have a beneficial effect on carbohydrate and fat metabolism, and in the future contribute to a decrease in glucose and “bad” cholesterol in the blood [4]. In addition, there are a number of products that help control blood sugar levels.
Water
Without a doubt, it is water that you should drink if you are thirsty. Unlike harmful carbonated sugar-containing drinks and excessively sweet fruit juices, this natural drink prevents dehydration and helps the kidneys to remove excess sugar from the urine. It has been clinically proven that insufficient water intake increases the risk of hyperglycemia (a condition associated with an increase in blood glucose levels)[5].
Fiber
Soluble and insoluble dietary fiber is a real superfood. They have the property of binding and removing excess “bad” cholesterol from the body, improve intestinal function and promote weight loss. And they also slow down the absorption of carbohydrates and sugar, thereby having a beneficial effect on blood glucose levels and preventing the development of type 2 diabetes. Soluble fiber, which is found in products from oats, legumes, citrus fruits and apples, is especially effective in this regard[6].
Fish
Fish as a food product has no direct effect on blood sugar levels. But it is an excellent source of high-quality protein, which increases the feeling of satiety and allows you to reduce your carbohydrate intake. In addition, fatty varieties of marine fish contain a large amount of unsaturated fatty acids, which have a proven property of reducing the level of “bad” cholesterol, which often goes hand in hand with hyperglycemia[7].
Leafy greens
Leafy greens are gaining popularity. In addition to various varieties of salads, chard, spinach, and kale are gradually winning a place on the tables of Russians. In addition to fiber, these products with a low glycemic index contain a large amount of antioxidants and magnesium. These substances help to reduce blood sugar. For example, it has been found that a lack of magnesium intake affects the development of insulin resistance and increases the risk of developing type 2 diabetes[8].
