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Type 2 diabetes: Five foods to include in your diet to lower blood sugar

Type 2 diabetes is a condition in which the body can’t control levels of glucose in the blood. It causes the body to be irresponsive to insulin (a hormone made by the pancreas that allow the body to use sugar from carbohydrates) and the body may not produce enough. This then leads to blood glucose levels becoming too high. Type 2 diabetes may trigger symptoms such as excessive thirst and needing to pee more often.

Eating a minimum of three to five servings of non-starchy vegetables each day can help control blood glucose levels

Left untreated, the condition can lead to serious health complications, including kidney failure and heart disease.

One of the best ways to manage blood sugar levels is to eat a healthy diet.

The NHS says there’s nothing you can’t eat but if you have type 2 diabetes, you should limit certain foods.

It advises: “Eat a wide rang of foods – including fruit, vegetables and some starchy foods like pasta.

“Keep sugar, fat and salt to a minimum, and eat breakfast, lunch and dinner every day – don’t skip meals.”

But specific foods have been found to be beneficial to blood sugar levels.

There are two main types of vegetables – starchy and non-starchy.

Starchy vegetables are rich in carbohydrates so can raise a person’s blood glucose levels, but non-starchy vegetables can have a more positive effect.

The American Diabetes Association says eating a minimum of three to five servings of non-starchy vegetables each day to help control blood glucose levels.

They define three to five servings as half a cup of cooked vegetables or one cup of uncooked vegetables.

Five examples of non-starchy vegetables include:

  • Carrots
  • Cucumber
  • Squash
  • Cabbage
  • Spinach

Alongside eating a healthy diet, regularly exercise is recommended to lower blood sugar.

You should aim to do 2.5 hours of activity a week.

The NHS says you can be active anywhere as long as what you’re doing gets you out of breath.

This can include:

  • Fast walking
  • Climbing stairs
  • Doing more strenuous housework or gardening

Some experts say the addition of supplements can also help lower blood sugar levels. 

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