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Type 2 diabetes: Prevent high blood sugar by swapping white bread for this healthier type



Type 2 diabetes is a condition in which a person's blood sugar (glucose) levels become too high. In order to lower blood sugar levels, people with this condition are advised to eat less sugar and other unhealthy foods. In addition to obviously sugary foods such as desserts, fizzy drinks and chocolate, this also includes some carbohydrates. This is due to the fact that carbohydrates break down inside the body to create glucose and can therefore cause an increase in blood sugar.

White bread is a type of carbohydrate that can cause high blood sugar levels, but this does not mean that people with diabetes should

In fact, whole wheat bread could actually be beneficial for people with diabetes.

According to dietitian Juliette Kellow, a review of 1

6 studies found that eating three servings of whole grains a day the risk of type 2 diabetes of 32%

Diabetes UK suggests that this is due to the fact that foods whole grains have a lower glycemic index than refined carbohydrates, such as white bread.

The glycemic index measures the ability of carbohydrates to raise blood sugar levels. The higher the GI, the faster a food will increase blood sugar levels.

"If you have diabetes, whole foods are usually better at managing blood glucose levels because they tend to have a lower glycemic index. This means that they do not affect blood glucose levels as quickly as refined foods. carbohydrates, "said Diabetes UK.

The diabetes expert warns, however, that he is aware of the portion sizes as all carbohydrates will continue to affect blood glucose levels in some way.

According to Kellow, whole grains can contain up to 75% more nutrients than refined grains.

This is because whole foods – as the name suggests – contain all the parts of the grain, but when the grains are refined, the outer layer of the bran and the germ are torn away, losing many nutrients and most of their fibers.

Wholemeal bread is a great source of insoluble fiber, which can also help control blood sugar.

Insoluble fiber is a complex carbohydrate which, unlike other carbohydrates, cannot be digested by the human body.

While passing through the digestive system it supplies a mass to the faeces, making them easier to overcome.

"Increasing the amount of fiber in the diet can help you manage diabetes," said Diabetes UK.

A slice of wholemeal bread provides the same fiber content as two and a half slices of white bread, notes Kellow.

"Switching from refined cereals to whole grains is a simple but powerful step towards better health and a longer life," the dietitian said.

Kellow also advised studies showing that people who eat more whole foods have a lower body maximum index, less body fat and are less likely to gain weight

This is especially important for people with diabetes, as being overweight increases the risk of health complications.

Diabetes: four common symptoms

Diabetes is a lifelong condition the blood sugar level becomes too high.

There are two main types: type 1, when the immune system attacks and destroys insulin-producing cells and type 2, when the body does not produce enough insulin or the body cells do not react

Type 2 is more common than type 1, with 90% of all diabetics in the UK with type 2.

Frequent urination

Going to the bathroom much more than usual, especially at night, is a common symptom of diabetes.

Urinating frequently is also a sign of other medical problems, such as prostate problems, so be sure to visit your doctor to confirm your diabetes.

Thirst

Excessive thirst, otherwise known as polydipsia, is a classic sign of diabetes. It is linked to frequent urination.

As excess glucose accumulates in the blood, the kidneys are forced to work harder to filter and absorb excess sugar and, if they can't keep up, excess sugar is excreted in order to urinate , carrying fluids from body tissue.

This triggers more urination, which can leave diabetics dehydrated.

Blurred vision

High blood sugar levels can cause the lens inside the eye

Weight loss

If you're not trying to lose weight, and you notice a loss of muscle mass or the falling of the stairs, this could be a sign of diabetes.

This happens because the insulin deficiency prevents the body from getting glucose from the blood to the cells to be used as energy.

The body will then start to burn fat and muscles to produce energy, causing the weight to be reduced.


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