Diabetes, a disease that seems familiar and unfamiliar, has become a major health problem facing the world. In my country, the incidence of diabetes is increasing year by year, and more and more people are suffering from this disease. The occurrence of diabetes is closely related to impaired islet function. Poor islet function means reduced insulin sensitivity, which affects blood sugar control. So, how to improve insulin sensitivity has become the focus of attention for diabetic patients. Today, let's talk about 7 foods that help improve insulin sensitivity.
1. Oats
Oats are a kind of coarse grain with extremely high nutritional value, rich in dietary fiber, protein, vitamins and minerals. The dietary fiber in oats can effectively slow down the digestion speed of food in the intestines and reduce the rise in blood sugar after meals. In addition, the magnesium element in oats helps to improve insulin sensitivity and has a good health care effect on diabetic patients.
2. Beans
Bean foods, such as mung beans, red beans, soybeans, etc., are rich in dietary fiber, protein, minerals and bioactive substances. The dietary fiber in beans can effectively lower blood sugar and improve insulin sensitivity. At the same time, the plant protein in beans helps maintain muscle mass, and muscle tissue is more sensitive to insulin, which is beneficial to blood sugar control.
3. Nuts
Nuts are rich in unsaturated fatty acids, protein, dietary fiber, minerals and vitamins. Studies have found that unsaturated fatty acids in nuts help improve pancreatic beta cell function and improve insulin sensitivity. Moderate consumption of nuts, such as walnuts, almonds, cashews, etc., is beneficial for diabetic patients.
4. Green leafy vegetables
Green leafy vegetables, such as spinach, rapeseed, celery, etc., are rich in vitamins, minerals and dietary fiber. These nutrients help lower blood sugar and improve insulin sensitivity. The magnesium element in green leafy vegetables has a good protective effect on pancreatic islet function. It is recommended that diabetic patients consume 300-500 grams of green leafy vegetables every day.
5. Fish
Fish is rich in high-quality protein, unsaturated fatty acids and minerals. Studies have found that eating fish twice a week, especially deep-sea fish, can help lower blood sugar levels and improve insulin sensitivity in diabetic patients. Omega-3 fatty acids in fish have a protective effect on pancreatic islet cells and are beneficial for blood sugar control.
6. Tea
Tea is rich in tea polyphenols, catechins and other bioactive substances, which have antioxidant and blood sugar lowering effects. Studies have found that long-term drinking of green tea or black tea can help improve insulin sensitivity and reduce the risk of diabetes. Drinking tea in moderation has a good health care effect on diabetic patients.
7. Olive oil
Olive oil is rich in monounsaturated fatty acids, vitamins and minerals. Monounsaturated fatty acids can effectively improve the function of pancreatic beta cells and improve insulin sensitivity. The antioxidants in olive oil help lower blood sugar and prevent diabetic complications. Diabetic patients can use olive oil instead of other vegetable oils and consume them in moderation.
In short, improving insulin sensitivity is the key to controlling blood sugar in diabetic patients. Through a reasonable diet, consuming foods rich in nutrients such as dietary fiber, protein, and unsaturated fatty acids can help improve pancreatic function and lower blood sugar. Of course, in addition to dietary conditioning, diabetic patients also need to maintain good living habits, exercise in moderation, take medication as prescribed by doctors, monitor blood sugar regularly, and fully control the disease.
Please note that this article is for reference only. Please follow the advice of a professional doctor for specific dietary adjustments.
