Type 2 diabetes is a common condition in the UK that can lead to complications involving the nerves, feet, eyes and kidneys. One of the best ways to manage blood sugar levels and to prevent the condition is to eat a healthy diet. Eating a wide range of fruit and vegetables and some starchy foods like pasta are just some of the ways to incorporate health eating into your lifestyle. Experts also recommend keeping sugar, fat and salt to a minimum.
But certain foods alone have been found to have blood sugar-lowering properties – for example yoghurt.
A Journal of Nutrition analysis of 13 recent studies concluded yoghurt consumption as part of a healthy diet may reduce the risk of type 2 diabetes in healthy and older adults.
And recent research has shown yoghurt consumption may be association with lower levels of glucose.
Research published in 2011 also suggested eating probiotic yoghurt could improve cholesterol levels in people with type 2 diabetes.
Probiotics are the bacteria that live in the gut which help improve digestion, as well as overall health.
Look for yoghurts high in protein and low in carbohydrates, such as unflavoured Greek yoghurt.
A probiotic will contain live and active cultures called Lactobacillus or Bifidobacterium.
A small-scale study showed kale juice could help regulate blood sugar levels.
As part of the findings, participants achieved this result by drinking 300ml of kale juice per day for six weeks.
But kale doesn’t necessarily have to be enjoyed in juice form.
Kale in its natural form can still benefit a person’s blood sugar levels.
Like all green leafy vegetables, kale is packed full of essential vitamins, minerals and nutrients that have minimal negative impact on blood sugar levels.
Alongside diet changes, being active can lower your blood sugar.
The NHS recommends you do 2.4 hours of activity a week.
“You can be active anywhere so long as what you’re doing gets you out of breath,” to says.
Examples of exercise include:
- Fast walking
- Climbing stairs
- Doing more strenuous housework or gardening