Type 2 diabetes: Add this cheese to your meals to lower blood sugar
Type 2 diabetes is a common condition in the UK and occurs when a person’s pancreas cannot produce enough insulin to control rising blood sugar levels. Overtime, rising blood sugar levels can pose a number of serious health threats, such as heart disease and stroke. Fortunately, overhauling one’s diet can keep the risks of rising blood sugar levels at bay and evidence backs eating a certain cheese.
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Research is increasingly shedding a light on the benefits of eating a low-carb diet in helping people with type 2 diabetes manage their blood sugar levels.
A recent study conducted at Bispebjerg Hospital in collaboration with, among other partners, Aarhus University and the Department of Nutrition, Exercise and Sports at the University of Copenhagen, found that reducing carb intake and increasing the share of protein and fat can help people with type 2 diabetes manage their blood sugar levels. The study, involving 28 patients with type 2 diabetes, found that cutting back on carbs, upping protein and moderately increasing fat content improves glycaemic control (the ability to regulate blood sugar) by reducing blood sugar after meals and long-term blood sugar.
One food high in protein and low in carbs is cottage cheese.
Evidence suggests eating cottage cheese may help people with type 2 diabetes manage their blood sugar.
In one study, men who ate 25 grams of cottage cheese with 50 grams of sugar had 38 percent lower blood sugar afterward, compared to those who consumed sugar alone.
Research investigating the link between cottage cheese and lower blood sugar levels attributes it to the high protein content.
According to Diabetes UK, foods high in protein slow the breakdown of carbohydrates into glucose in the blood.
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The faster carbohydrates are absorbed in a person’s blood, the faster blood sugar levels rise.
Research also shows that opting for regular cottage cheese rather than reduced-fat varieties, provides the added benefit of the blood-sugar-lowering properties of fat.
As Diabetes.co.uk explained: “Unlike sugar, fat has little immediate effect on blood glucose levels and this a key reason why low carb, higher fat diets tend to produce better blood glucose control.”
Other ways to manage blood sugar
According to the NHS, physical exercise also helps to lower your blood sugar level and you should aim for at least 2.5 hours of activity a week to reap the optimal benefits.
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As the health site points out, You can be active anywhere as long as what you’re doing gets you out of breath.
This could be:
- Fast walking
- Climbing stairs
- Doing more strenuous housework or gardening
What are the symptoms of type 2 diabetes?
Many people have type 2 diabetes without realising. This is because symptoms do not necessarily make a person feel unwell.
Symptoms of type 2 diabetes include:
- Urinating more than usual, particularly at night
- Feeling thirsty all the time
- Feeling very tired
- Losing weight without trying to
- Itching around your penis or vagina, or repeatedly getting thrush
- Cuts or wounds taking longer to heal
- Blurred vision
You should contact your GP if you have any of the symptoms of type 2 diabetes or if you are worried you may be at a higher risk of getting it, advises the NHS.
Diagnosing type 2 diabetes involves a blood test, which you may have to go to your local health centre for if it cannot be done at your GP surgery, explains the health site.
It added: “The earlier diabetes is diagnosed and treatment started, the better. Early treatment reduces your risk of other health problems.”
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