Type 2 diabetes is a widespread disease that can be largely prevented or controlled if people maintain a healthy lifestyle. However, more people than ever before are at risk for type 2 diabetes, thanks to sedentary lifestyles and readily available sweet foods. According to Diabetes UK, if nothing changes, more than five million people will have diabetes in the UK by 2025. A nutritious ingredient could lower blood sugar levels and help maintain a healthier lifestyle.
The Kale green leafy vegetable brings many health benefits, but one study suggests it could help reduce glucose levels and increase insulin sensitivity. This is because it is a rich source of vitamin C, which has been associated with a reduction in glucose levels in type 2 diabetes.
The purpose of this study, published in the National Institutes of Health of the National Library of Medicine of the United States, was to identify the effect of vitamin C on the reduction of inflammatory marker levels in the obese hypertensive and / or diabetic adults.
Sixty-four obese, hypertensive and / or diabetic patients with elevated levels of inflammatory markers from primary health care centers in Gaza, Palestine, were included in one of two groups participating in a trial. controlled, randomized and parallel, open. .
A total of 33 patients were randomized into a control group and 31 patients were randomized into an experimental group. The experimental group was treated with 500 mg vitamin C twice daily.
The results suggest that vitamin C may help lower blood sugar levels and may have anti-inflammatory effects in obese people with type 2 diabetes.
Kale is a great way to consume vitamin C. It's a low-calorie and less-carbohydrate option, making it a great option for people looking to reduce their weight.
Obesity is one of the leading causes of obesity in the UK. According to Diabetes.co.uk: "Studies suggest that abdominal fat causes fat cells to release" pro-inflammatory "chemicals, which can make the body less sensitive to insulin produced by disrupting function. insulin-sensitive cells and their ability to respond to insulin.
"This is what is called insulin resistance – the hallmark of type 2 diabetes.
"Excess abdominal fat (ie, a large waistline) is called central or abdominal obesity, a particularly risky form of obesity."
The anti-inflammatory properties found in kale make it therefore an excellent option to fight the problems related to obesity and type 2 diabetes.
In addition to a healthy diet, regular physical activity also helps reduce sugar levels and lose weight. It can also support the prevention of the condition
According to Diabetes UK, people who are looking to improve their physical activity can relax through something gentle, such as walking, and work gradually up to 30 minutes of moderate intensity exercise daily. , five times a week.
"You do not have to go 30 minutes at a time, try starting with a 10-minute brisk walk and start from there," says the charity.
He also recommends setting goals, mixing activities and coaching with friends to stay motivated.
Diabetes UK recommends to try the following types of exercises:
- Aerobic Exercise: This includes activities such as walking, cycling, jogging and swimming at a constant intensity.
- HIIT Exercise (a type of aerobic exercise): HIIT is an acronym for high intensity interval training. With the HIIT workout, low to moderate intensity intervals are alternated with high intensity intervals and can be applied to various types of aerobic exercises such as running or cycling.
- Resistance exercise: it involves lifting free weights, using weight machines, performing exercises using resistance bands and body weight
- Exercises of balance and flexibility: yoga and tai chi are examples.
For diabetes, it is more beneficial for your health to do a combination of aerobic exercise (or high intensity interval training) and resistance.
It is important to stay hydrated during training, but people with type 2 diabetes should stick to sugar-free electrolyte drinks. Water is the best bet, he adds.