5 Remedies Rich In Fiber To Regulate Your Glucose
The correct assimilation of fiber in the diet can help regulate glucose levels in the blood. This is due to its ability to improve insulin utilization and optimize the use of sugar as an energy source.
High blood glucose levels occur when the body cannot efficiently transport sugar from the blood to the cells. When there is no timely treatment, we will have a higher risk of developing diabetes. Did you know that you can regulate your glucose with high fiber remedies?
The adequate assimilation of fiber is essential for health. Although some ignore it, this nutrient plays a very important role in the prevention of constipation, the control of cholesterol and the proper use of sugars. For this reason, in turn, it is essential in the diet of patients with prediabetes and diabetes.
Fiber remedies that help you regulate your glucose
There are many ways to get fiber through your diet. Fortunately, it is present in whole foods, fruits and vegetables, seeds and nuts, among others. Despite this, a large number of people do not get enough fiber from their diet.
It is estimated that men should consume at least 38 grams of fiber a day and women 25 grams. Therefore, it is worth consuming some complementary remedies to ensure their proper absorption.
Have your glucose tests shown a high level? Do you have prediabetes? Are you worried about having diabetes? If you have answered these questions in the affirmative, then you should not hesitate to try the remedies that we share below. Without a doubt, they will be your allies to ensure an optimal supply of fiber.
1. Flax seed water
Flax seed water is one of the fiber-rich remedies to regulate your glucose levels. In fact, these seeds are listed as one of the best foods to reduce the risk of diabetes. Its benefits are attributed to its soluble fiber content, which appears to decrease insulin resistance. This is evidenced by a study published in The British Journal of Nutrition.
This type of fiber helps feed healthy bacteria in the gut, which is associated with increased sensitivity to insulin. Remember that insulin is essential for optimal use of sugars in the blood.
Ingredients
- 3 tablespoons of flax seed (45 g).
- 1 liter of water.
Preparation
- First, bring a liter of water to boil.
- Then add the three tablespoons of flax seeds.
- Then let it sit for 8 to 12 hours. You can prepare it at night so that it is ready the next day.
- The next morning you will get a thick and gelatinous liquid that you should consume.
Consumption mode
- To start, drink a glass of flax seed water on an empty stomach.
- The remaining liquid can be divided into several doses a day.
- Consume it for two weeks in a row, rest for a week and resume it.
2. Fenugreek seeds
Like flax seeds, fenugreek concentrates an interesting dose of soluble fiber, essential for insulin to be effective. To take advantage of these benefits, it can be consumed whole, in extract or added in bakery recipes. You can also choose to make an infusion.
Ingredients
- 1 tablespoon of fenugreek seeds (15 g).
- 1 cup of water (250 ml).
Preparation
- Pour the fenugreek seeds into a cup of boiling water.
- Next, wait for it to rest for about 10 minutes and strain it.
Consumption mode
- Drink a cup of infusion on an empty stomach and repeat its intake in the middle of the afternoon.
- Take it at least 3 times a week.
3. Avocado smoothie
We know that a simple avocado smoothie cannot work miracles in preventing diabetes. However, due to its significant contribution of fiber, it is a good ally to regulate glucose. In fact, an avocado contains up to 5 grams of fiber.
In addition, it provides monounsaturated fatty acids and antioxidants. Some of them, such as omega 3s, have been shown to be able to modulate inflammation in the body.
Ingredients
- 1 ripe avocado.
- 2 grapefruits
- Stevia (to taste).
Preparation
- First, extract the pulp from a ripe avocado.
- Then, squeeze the grapefruits.
- Pour everything into the blender and process for a few moments.
- Finally, add stevia to taste.
Consumption mode
- Take the shake in the middle of the morning, at least 3 times a week.
Note: if it is too thick, you can rinse it off with water.
4. Red fruit smoothie
Did you know that red fruits can make you a great contribution of fiber? If you want a refreshing and delicious remedy to regulate your glucose, do not hesitate to try this option. Contains raspberries that provide up to 8 grams of fiber per cup. It also has strawberries, whose fiber content is 4 grams per cup. Both elements are capable of reducing oxidative stress in diabetics, according to a study on rats published in Food Chemistry.
Ingredients
- 6 raspberries.
- 6 strawberries
- 1 glass of vegetable milk (rice or almonds) (200 ml).
Preparation
- First, wash the red fruits well.
- Next, add them to the blender glass and cover with the vegetable milk.
- Beat everything for a few minutes, until you get a homogeneous drink.
Consumption mode
- Drink the smoothie on an empty stomach or as part of breakfast.
Interesting fact: berries also tend to have less sugar than other fruits.
5. Apple and pear
One of the best ways to take advantage of the fiber content of fruits is by consuming their whole pieces. Therefore, as remedies to regulate your glucose, we recommend consuming a piece of apple and pear. Each medium piece of these fruits contains up to 5 grams of fiber.
Ingredients
- 1/2 green apple.
- 1 ripe pear.
Preparation
- First of all, wash the fruits well.
- Next, cut them into small cubes, keeping their skin.
Consumption mode
- Take the fruit chop in the middle of the morning or as a snack.
Eat food to improve diabetes management
Finally, remember that the effects of these natural remedies can vary in each person, depending on their current health, weight and habits. It is very important to supplement them with a healthy diet, low in sugars and flours.
On the other hand, doing daily physical exercise helps control blood sugar levels, as well as improve our health in terms of a healthy lifestyle.
