7 foods that help reduce blood sugar levels –

You may have heard that avoiding spikes in insulin – a hormone that favors fat stores – is important for your health because it lowers your risk of developing diabetes and also reduces your waist circumference, which studies have linked to a higher risk of heart disease. And what triggers this process is the high consumption of carbohydrates, which, in the blood, become sugar. Lucky for us, there are some foods that can quickly curb the levels of the sweet ingredient in the bloodstream. Here are some foods that help lower blood sugar levels:

1. Spinach

The vegetable is rich in amino acids and a good source of minerals such as calcium, magnesium and potassium, in addition to lowering blood pressure levels. The food also contains good doses of fiber, which help to reduce blood sugar. But make sure you drink the correct amount of water a day, as food can cause kidney stones. “About 75% of all kidney stones are composed mainly of calcium oxalate, present in various foods such as spinach, beets, cocoa powder, pepper, oilseeds and whole grains”, says Marcella Garcez, a nutritionist.

2. Avocado

Fruit is a great source of good fat and consequently has a lot of calories (160 in 100 grams). However, it is a great slimming ally! Basically formed of oleic acid (the same anti-inflammatory substance in olive oil), avocado fat reduces the risk of metabolic syndrome – a disorder capable of triggering diabetes and obesity.

3. Egg

The food is an excellent source of protein, healthy fats and vitamins (B12 and D), as the dermatologist explains trichologist Kédima Nassif. Not by chance, the egg is one of the favorites on the supermarket list of those who want to lose weight – just consume it in moderation. Because it is easily digested by the body, it regulates sucrose and holds sugar levels, in addition to providing satiety.

4. Broccoli

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There are several (good!) reasons for you to bet on vegetables. It is a good source of fiber, which is key to maintaining healthy blood sugar levels. “O broccoli it has soluble fibers that are responsible for forming a mixture of viscous consistency when digested, providing a prolonged sensation of satiety and which regulates the speed of passage of the food bolus throughout the digestion process”, explains nutritionist Bruna Pavão, from Grano Alimentos . therefore they hold hunger longer.

5. Almonds

In addition to being an easy snack option, studies indicate that almonds help with weight loss, as they are rich in monounsaturated fats, responsible for keeping blood sugar stable and activating fat burning.

6. Chia

This seed, originally from Mexico, has a high nutritional value and has become a staple among the ingredients in healthy recipes. It is a source of protein, fiber, omegas 3 and 6, antioxidants, vitamins and minerals such as calcium, magnesium and iron. No wonder, it is able to help prevent cardiovascular diseases and osteoporosis, in addition to improving intestinal functioning and collaborating with glycemic control.

7. Lentil

Rich in protein, iron, potassium and fiber, legumes are an excellent bet if you want to make your blood less sweet. Bonus: Lentils are rich in antioxidants that protect the skin and prevent aging diseases.