According to Italian nutritionist Vincenzo Marzolla, one in five people could develop type 2 diabetes during their lifetime. However, well before the diagnosis, the body sends warning signals: fatigue after a meal, sweating, dizziness when hunger suddenly occurs… These discomforts can be linked to blood sugar levels which increase rapidly before falling just as quickly.
“Fast sugars, fats, ultra-processed products and even red meat increase the risk of developing diabetes. But certain food families protect us! Promoting a diet rich in nutrients is therefore a key first step”he explains. Indeed, certain foods can limit the variations in blood sugar levels that cause these bouts of fatigue. Here they are.
Foods to choose to prevent discomfort
Several foods are to be favored. “Legumes, beans, lentils and chickpeas limit the absorption of sugars and therefore the risk of diabetes”specifies Vincenzo Marzolla.
Fresh fruits eaten whole, vegetables and whole grains are also valuable allies. They slow down the absorption of sugar into the blood and limit blood sugar peaks thanks to the fiber they contain. Then, completing your meal with eggs, fish or white meats also promotes more stable blood sugar levels and helps avoid the famous crash that occurs a few hours after eating.
“Good fats are also essential because they contain omega-3. They improve sensitivity to insulin, the hormone involved in regulating blood glucose levels.”continues Vincenzo Marzolla.
Walnuts, almonds, chia seeds, mackerel or sardines are also good sources of omega-3. However, when the body responds better to insulin, glucose is regulated and fatigue decreases.
Antioxidants and intestinal microbiota: little-known allies
A diet rich in antioxidants is also associated with a lower risk of type 2 diabetes. Unsweetened tea and coffee, lightly sweetened cocoa, red fruits and even colorful vegetables are good sources. Several studies show that high consumption of fruits and vegetables is linked to a lower risk of developing the disease, in particular because these compounds help protect cells and limit inflammation, a mechanism involved in blood sugar imbalances.
The intestinal microbiota also plays an increasingly recognized role.
“Products like kefir or certain fermented yogurts are foods that protect the microbiota, which in turn protects us from diabetes”observes Doctor Vincenzo Marzolla.
“These foods have a prebiotic effect. The “good bacteria” contained in fermented foods have a multiple anti-inflammatory effect, on immunity, on digestion, on intestinal porosity, on diabetes, on excess cholesterol and even on joint pain”he adds.
Incorporating a small portion of fermented foods into your diet can help maintain a balanced microbiota, beneficial for metabolic health.
How to create a daily protective plate?
On a daily basis, the ideal is to combine fiber, protein and good fats with each meal in order to limit variations in blood sugar levels. Focusing on vegetables and whole grains, eating legumes several times a week, as recommended by Health Insurance, and regularly including fatty fish or a handful of nuts are all habits that help reduce blood sugar peaks… and the discomfort that can accompany them.