If you have diabetes, probiotic and fermented foods can be a wise addition to your diet. A healthy microbiome can help stimulate your immune system and fight inflammation, which plays an important role in the development and progression of diabetes.
“Emerging research shows that people with type 2 diabetes often have imbalances in their intestinal microbiome, which can contribute to inflammation, resistance to insulin and deregulation of blood sugar,” explains Kimberlain.
It has been shown that the supplement with probiotics and prebiotics (vegetable fibers that feed probiotics) reduce inflammation and improve insulin resistance, which could help reduce your blood sugar and relieve your diabetes management. But it is not yet considered a treatment for diabetes: a review noted that the intestine changes fermented and probiotic foods is not large enough to recommend using it as a diabetes treatment, any more than probiotic supplementation is not a substitute for diabetes medication. But that does not mean that they have no value in your diet.
“Although it is not an autonomous treatment, these foods can complete a balanced diet, drugs and other lifestyle changes in diabetes care,” explains Kimberlain.
There is also a lot of research on individual fermented and probiotic foods showing equally encouraging results. But some of these positive results may be due to the fact that these foods are healthy rather than any probiotic activity.
Yogurt
A study of 72 people with type 2 diabetes revealed that the consumption of 200 grams (G) of probiotic yogurt per day (less than 1 cup) for 12 weeks led to a reduction in A1C levels, total cholesterol and LDL cholesterol compared to placebo.
That said, all research on the health benefits of probiotics in yogurt is not consistent. An anterior meta-analysis on the effect of probiotic yogurt on glucose control found no advantage when the study authors compared probiotic yogurt with the ability of conventional yogurt to improve glucose control in patients with diabetes or obesity.
But beyond the probiotic potential, yogurt – in particular Greek and Skyr types – is rich in protein, which helps slow the digestion of carbohydrates in yogurt, explains Smithson. Kimberlain says that people with diabetes should opt for simple or not sweet varieties, and add sweetness with fresh fruit, cinnamon and vanilla extract.
Kimchi
Kimchi is a traditional Korean dish based on fermented vegetables, often cabbage and radish. A study revealed that people with prediabetes had improvements in their A1C levels, their insulin on an empty stomach and insulin resistance after eating Kimchi for two eight -week sets. Beyond the advantages of improved insulin, the study also revealed that Kimchi has lowered cholesterol and body fat, which can help approach metabolic syndrome, a significant risk factor of type 2 diabetes.
Sauerkraut and pickles
Alongside Kimchi, sauerkraut and pickles, there are other non-starchy options for a friendly diabetes menu, Smithson explains. It provides some warnings: both can be rich in sodium, so balance your plate with healthy vegetables such as broccoli and cauliflower when you eat them.
And all the sauards and pickles have no probiotics. If you want some, look for those shaken in the refrigerated section and check the label of words as “fermented with cultures”.
Kombucha
Kombucha is a fermented sparkling drink made from tea, sugar and bacteria and yeast. A small study revealed that this drink lowered the average buckshot on an average empty stomach in people with diabetes after drinking 8 ounces (OZ) per day with a dinner for four weeks.
Kombucha is naturally sour, so it can be flavored with juices, added sugars or sugar substitutes to make it more pleasant to taste. Kimberlain says to make sure you choose a brand (or do yours) that aligns your diabetic diet goals. When you read labels, also consider the amount of sugar throughout the bottle or can, because some contain more than one portion.
Tempeh
Tempeh is made from fermented soybeans, and you can buy it packed in the refrigerated section of your grocery store near the tofu. An animal study revealed that when Tempeh was part of a regular diet, it improved blood sugar and body weight.
Tempeh is also suitable for diabetes in other respects. Kimberlain underlines that it is naturally low in carbohydrates. A portion of 3.5 oz a 195 calories and less than 8 g of carbohydrates. Use it as a meat substitute based on plants in meals such as jiggles, or baked and thrown on a salad. Like tofu, it can take the flavors of spices or marinades you add to it.
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