OLUFUNKE FROM PUNCH
I have been following a woman whose brand name is Nichole Dietary Consultancy on Facebook for a long time now, and I am so impressed that her modality of treatment, though the exact opposite of orthodox medicine, has healed so many people.
I must confess that through her, I gained the confidence that even chronic diseases we often consider death sentences can be reversed.
On her page, you would see people with cancer, kidney diseases, and other chronic ailments completely healed without synthetic medications.
From the videos displayed on her page, you would notice lemons, cabbages, lemongrass, and other plants used for healing patients. I once listened to a speech from one of the patients who decided to quit the healing programme despite his chronic kidney disease. He could not endure the hunger caused by abstaining from food. Immediately I heard it, I realised that intermittent fasting was part of the healing programme.
As much as I believe strongly in orthodox medicine, at this point, I can boldly say that returning to nature, along with dietary and lifestyle changes, also plays a significant role in achieving optimal health. Our focus should not be on synthetic medications alone.
We talked about food sequencing, putting clothing on our carbs, and walking. Let us explore more ways to reduce blood sugar spikes:
Choose whole grains over refined grains:
Not all carbs are created equal, especially regarding how they affect your blood sugar levels. An analysis of previously published studies consistently found that consuming whole grains improved blood glucose levels after meals compared to refined-carb foods in healthy people. Another review of 80 previous studies concluded that, compared to refined grains, whole grains lowered blood sugar levels after meals. This may explain the inverse association between whole grain intake and the risk of type 2 diabetes — meaning the more whole grains you consume, the lower your risk.
Eat more fibre:
Fibre slows carb digestion and sugar absorption, promoting a more gradual rise in blood sugar levels.
A high-fibre diet can improve your body’s ability to regulate and minimise blood sugar levels. Foods high in fibre include vegetables, fruits, legumes, and whole grains.
Eat probiotic-rich foods:
Probiotics are friendly bacteria with numerous health benefits, including improved blood sugar regulation. They may lower fasting blood sugar, HbA1c, and insulin resistance in people with type 2 diabetes.
Interestingly, a 2016 study found that improvements in blood sugar levels were more significant in people who consumed multiple species of probiotics for at least eight weeks.
Probiotic-rich foods include fermented foods such as:
Yoghurt (as long as the label states it contains live active cultures)
Locust beans
Ogiri
Ugba
Reduce your intake of added sugar:
Added sugar refers to any sugar added to food that is not naturally present. This includes sugars added by manufacturers to sweeten products or the sugar you stir into your coffee, tea, and cereals. Added sugar is rapidly absorbed into the bloodstream, causing spikes in blood sugar levels.
Eat a protein-rich breakfast:
A breakfast high in protein may help reduce post-meal blood sugar levels throughout the day. One small study involving 12 healthy adults found that those who consumed a high-protein breakfast experienced reduced post-meal blood sugar levels after breakfast, lunch, and dinner compared to those who ate a lower-protein breakfast. 60 per cent of the calories came from protein in the high-protein breakfast, compared to 18 per cent in the lower-protein meal.
When reaching for more protein, remember plant-based sources. A large population-based study involving nearly 7,000 people over eight years found that those who ate more plant-based foods had a lower risk of developing insulin resistance, prediabetes, and type 2 diabetes.
Stay hydrated:
Drinking sufficient water helps keep your blood sugar levels within a healthy range. Besides preventing dehydration, adequate water intake assists the kidneys in flushing out excess sugar through urine.
A 2021 review of observational studies found that people who drank more water had a lower risk of developing high blood sugar levels.
Drinking water regularly may rehydrate the blood, lower blood sugar, and reduce diabetes risk. Water and other zero-calorie drinks are the best choices for hydration. Avoid sugar-sweetened beverages, as they can elevate blood glucose levels.
Try intermittent fasting
This is the icing on the cake for me. Intermittent fasting has shown significant benefits for insulin resistance and can lead to a noticeable reduction in blood sugar levels. Anything that reduces insulin resistance can help lower blood sugar and protect against type 2 diabetes.
A 2022 review of 10 studies on intermittent fasting concluded that fasting blood sugar was reduced by an average of 0.15 millimoles per litre. Additionally, a 2018 study on diabetic mice showed that intermittent fasting improved survival rates and protected against diabetic retinopathy, a diabetes complication that can lead to blindness.
Manage your weight
Maintaining your doctor-recommended weight range for your age and height supports healthy blood sugar levels and lowers your risk of developing diabetes. Research shows that even a 5% reduction in body weight can improve blood sugar regulation and reduce the need for diabetes medications. Losing more than 5% of your initial weight may also improve your HbA1c readings, which reflect blood sugar control over the past three months.
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