Insulin is responsible for lowering blood sugar levels. It is produced by the pancreas in response to food entering the body. The more fast carbohydrates in the product, the more insulin is produced. It "carries" glucose through the cells to provide the body with energy. Insulin is produced for any amount of food - if you constantly snack, then its level remains high. This contributes to the development of insulin resistance. Insulin resistance leads to: the development of diabetes; abdominal obesity; the development of cardiovascular diseases; decreased visual acuity - high sugar levels damage the vessels of the eyes; increased risk of neoplasms; hormonal disorders - provokes the adrenal glands and ovaries to produce more androgens (male sex hormones); deterioration of skin quality, acne, hair loss - the skin is sensitive to an increase in androgens; memory disorders, etc. Insulin resistance occurs due to dietary errors, frequent snacking and a large number of foods with a high glycemic index. The glycemic index (GI) is a ratio that reflects the rate at which food intake raises blood sugar levels. Sweet foods that lower blood sugar Pumpkin (GI 75). Despite the high glycemic index, there are many studies that prove the effectiveness of pumpkin in reducing blood sugar levels. This is achieved due to the fiber in the composition. Raw sweet potato (GI 55). A healthy alternative to regular potatoes, contains carotenoids with antioxidant properties. Fiber gives a long feeling of fullness and regulates blood glucose levels. Coconut Urbech (GI 45). A useful product, a source of fats necessary for balancing blood glucose. Almond yogurt (GI 35). A source of beneficial bacteria for a healthy microbiota that regulates metabolism. Can be used as salad dressings. Raw carrots (GI 35). Contains carotenoids and antioxidant vitamins (C, E, K). It is a source of fiber. Pomegranate (GI 35). A rich source of magnesium, iron, vitamins B, C, K, supporting carbohydrate metabolism. Raw beets (30). Reduces blood pressure, stimulates bile production and prevents constipation. Betaine in beetroot protects the liver and has antioxidant properties. Macadamia nut (GI 15) . Reduces HDL (“bad” cholesterol), anti-stress product, contains a large amount of zinc and magnesium to balance blood glucose levels. Be careful: during heat treatment, the glycemic index of vegetables (yam, beets, carrots) increases! After cooking, the calorie content of some products also changes. How exactly - read the article at the link . Berries: blueberries (GI 42); blueberries (GI 40); raspberries (GI 30); blackberry (GI 25); strawberries (GI 25); blackcurrant (GI 15). Berries are a rich source of bioflavonoids with antioxidant, anti-inflammatory effects. A diet rich in flavonoids protects neurons and enhances their regeneration (repair). PHOTO: UNSPLASH.COM/@DIRTJOY Fruit: apples (GI 30-40); oranges (GI 35); pears (GI 34); peaches (GI 30); plums (GI 22); apricots (GI 20). Fruit juices will have a high glycemic index due to the lack of fiber (which slows down the absorption of glucose). Do not abuse fruits. They contain fructose, which in large quantities increases the load on the liver. A safe amount of fruits is two to three per day, together with sources of fats - nuts, seeds, urbech. How to maintain normal blood sugar levels Adhere to good nutrition three times a day at adequate intervals. Add foods that lower blood sugar levels to the diet, monitor the intake of fiber (optimally - 30 g per day). Check carbohydrate metabolism to control insulin resistance - once every 6-12 months. Monitor sleep patterns. Include 30 minutes of continuous physical activity each day - moderate exercise (40% strength) lowers cortisol levels and increases insulin sensitivity of cells.