How common pantry staples fight rising diabetes

One in every five people has elevated blood glucose levels—an alarming and concerning figure. However, you can help your body combat this condition by incorporating healthy products into your diet. Dr Bartek Kulczyński, a certified dietitian and food technologist, highlights some of these products. Most of us already have them in our pantries.

A proper diet is fundamental to preventing diabetes and maintaining overall health. Maintaining a healthy weight, eating balanced meals, and following vegetable-rich diets is vital. Those wanting to avoid this disease should focus on dark bread, whole grains, and pasta and limit their intake of simple sugars. Including vegetables and fruits rich in fiber in the diet is also beneficial, as they help maintain proper blood sugar levels. Regular meals at consistent times help avoid drastic fluctuations in glucose levels.

Dr Bartek Kulczyński identified products that should be included in your diet. They are inexpensive, easily accessible, and help effectively reduce fasting blood sugar levels. One such product is apple cider vinegar.

- The best effect can be achieved by consuming two tablespoons of apple cider vinegar daily. However, I would like to remind you that before consuming it, it should always be diluted in water with a ratio of 1 tablespoon of vinegar to 1 glass of water - notes Dr. Kulczyński.

Ceylon cinnamon is also worth including in the diet. It is the healthiest spice for diabetics, helping lower sugar levels and prevent glucose spikes after meals. The dietitian recommends consuming 1 to 3 grams of this spice daily. It can be added to a beverage or sprinkled onto oatmeal or yogurt. The oats themselves are also allies for those concerned about maintaining appropriate sugar levels. The specialist recommends consuming about 3 tablespoons daily in various dishes.

Although oatmeal is beneficial for a healthy diet, certain additions can compromise its properties. Oats shouldn't be soaked for too long. It's beneficial to add fruits with a low glycemic index and altogether avoid dried ones.

The anti-diabetic diet should also include nettle, which our grandmothers consumed avidly. It has strong properties that help regulate blood glucose levels.

- From dried nettle leaves, we can make brews, or another idea is to use its extract - advises Bartek Kulczyński.

Sage is also practical. Among all healthy products, it stands out for its effectiveness, reducing fasting blood glucose levels by as much as 31 mg/dL.