Diabetes is one of the fastest-growing health challenges of the 21st century. Our metabolic health is paramount in order to manage our blood sugar and avoid chronic diseases like diabetes. Below we share 3 nutrition tips to manage your blood sugar levels naturally.
Current estimates are projecting 700 million people will be diagnosed with diabetes by 2045.
Today, we see four common types of diabetes; Type 1 diabetes mellitus (T1DM), Type 2 diabetes mellitus (T2DM), Gestational diabetes (GDM) and Prediabetes (PD). Although the cause of T1DM remains unknown, what is understood is that it is an autoimmune condition, whereby blood sugar levels must be monitored closely to avoid long-term health complications.
In contrast, T2DM, formally known as “adult-onset diabetes”, is a lifestyle disease with strong connections to poor dietary intake and obesity. It accounts for approximately 95% of all diabetes cases; characterised by not only high blood sugar, but also by insulin resistance as a result of an overworked pancreas.
In order to manage your blood sugar to support mood fluctuations and cravings, weight management and to avoid chronic diseases, like diabetes, associated with the our Western diet and lifestyle, Nuzest nutritionist, Megan Jones, shares some actionable steps to manage blood sugar naturally.
1. A low GI diet is better for you
Low GI diets rich in whole grains, fruits, vegetables, legumes, nuts, seeds, herbs and spices, and lower in refined carbohydrates, red/processed meats, and sugar-sweetened vegetables reduce diabetes risk and improve both blood sugar control and triglyceride (fat) levels.
2. Eat your greens – there are many benefits of plant-based eating
In recent years, plants and their bioactive compounds rich in phytochemicals have been found to be effective in the treatment of T1DM and T2DM, without unwanted side effects. Nutrients such as Vitamin E, chromium, magnesium, alpha lipoic acid, along with green tea extract, ginseng, cacao bean, rosemary extract, globe artichoke and psyllium husk all contain natural anti-diabetic mechanisms. In addition to a healthy balanced diet, and where blood sugar balance and overall metabolic health are primary health goals, including a premium, multi-nutrient greens powder such as Nuzest’s Good Green Vitality which provides 75+ plant-based ingredients, in a convenient formulation to support glycaemic control and improve insulin sensitivity for those with diabetes.
3. Optimise protein for metabolic health
When it comes to our metabolic health, a combined high-protein diet and exercise regime significantly improves blood sugar balance and insulin sensitivity. Plant proteins are a good source of many essential amino acids, and vital macronutrients, and are sufficient in achieving complete protein nutrition. A good quality plant protein, such as Nuzest Clean Lean Protein, consumed at meal and snack times not only helps to fulfill your appetite, but also supports a lowered blood-sugar response post-consumption, and promotes calorie burning via thermogenesis. High protein diets can also support an increase in weight loss while preserving lean body mass.
Looking for a tasty protein packed snack to keep you going during the day? This recipe by the Megs and Soph featuring Nuzest is a great option.
INGREDIENTS
2 heaped scoops Coffee Coconut MCT’s Clean Lean Protein
- 1 1/3 cup shredded coconut
- 1 cup raw nuts (mixed)
- 2 Tbsp Coconut Oil
- 1/2 tsp salt
- 1/4 cup water
Method
1. Blend coconut, nuts, protein and salt together until they form fine crumbs.
2. Add coconut oil while blending.
3. Slowly add water until the mixture becomes cookie-dough like.
4. Roll into balls or press into a lined square container, store in the fridge to set then eat!
Time: 15
Serves: 2
Content thanks to Nuzest nutritionist, Megan Jones. www.nuzest.com.au
Receipe thanks to @megsandsoph www.megsandsoph.com
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