Poor gut health increases Type 2 diabetes risk? Know which foods to eat

Gut bacteria play a very crucial role in determining your blood sugar levels. This is why one needs to eat gut-friendly foods, not just to support good gut health but also to stabilise blood sugar levels. Addressing how sugar levels are impacted by the gut, Dr Debojyoti Dhar, Co-Founder and Director at Leucine Rich Bio Pvt Ltd, told HT Lifestyle that an imbalance in gut microbes can actually interfere with insulin sensitivity, affect inflammation and disturb glucose metabolism. Particularly for type 2 diabetes, gut health has a major influence.

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Explaining how gut microbiota plays a role, Dr Dhar elaborated, “Diabetic patients' disrupted gut microbiomes are characterised by a scarcity of SCFA-producing, beneficial microbes, including Faecalibacterium prausnitzii and Roseburia, and an overabundance of pathogenic and inflammation-inducing microorganisms.” In other words, people with diabetes have fewer beneficial gut bacteria that control inflammation and support insulin function.

“Such complications diminish the gut's ability to control barrier function, raising the likelihood of gut leaks and circulation of disruptive lipopolysaccharide (LPS) endotoxin. The sustained elevation of LPS drives inflammation, which reduces insulin's effectiveness on body tissues and consequently leads to resistance. SCFAs are known to stimulate the release of GLP-1 and PYY and are capable of releasing insulin while controlling appetite and glucose metabolism,” Dr Dhar added.

A healthy gut makes sure insulin functions also work well, keeping blood sugar levels stable. It helps control inflammation and manage appetite. Long story short, maintaining good gut health may also lower the risk of Type 2 Diabetes.

Next, exercise is often recommended to support both gut health and blood sugar levels. Suggesting the ideal exercise duration, Dr Dhar revealed, “Aim for 150 minutes each week of moderate aerobic exercise (like brisk walking and swimming) and 2 sessions of resistance training, which also improves microbiome diversity and lowers endotoxemia. ”

Besides exercise, even diet is essential. A good diet also helps reduce lipid inflammation and improve insulin sensitivity. Dr Dhar recommended a practice called meal sequencing. “Consume fibre first, followed by protein, and finish with fats and carbohydrates (especially the starchy/sugary ones) to help lower post-meal glucose peaks."

Dr Dhar listed out what one should eat and avoid:

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

Source: HindustanTimes
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