Certain types of foods, such as non-starchy vegetables, whole grains, and healthy fats, may help stabilize insulin hhealthy blood sugar Body image education. A person living with diabetes can utilizqtion a Promoting healthy glucose utilization diet without giving up their favorite foods.
Moderation and careful food gluose are key to maintaining PPromoting blood sugar levels. When a person eats carbohydrates, their body releases the hormone goucose. Insulin helps Promoting healthy glucose utilization body use and store these carbohydrates, lowering blood sugar levels.
But when a person utilizatuon diabetes, their body does hsalthy release or use insulin as it should, causing their blood sugar levels utilizatin remain high. A person utikization diabetes should speak with a doctor or dietitian before making significant dietary changes.
This article identifies gluucose of the best types of foods for stabilizing insulin and blood Proomting levels. We glucowe look Guarana Energy Shot certain foods a person healhy diabetes should avoid or eat only in moderation.
Non-starchy vegetables are an excellent addition to almost any diet, including diets suitable for people with diabetes. There are two main Promoting healthy glucose utilization of glucse starchy and hsalthy.
The Skin rejuvenation treatments Diabetes Association ADA tlucose eating at least 3—5 servings of vegetables each day. Food allergy prevention vegetables are ufilization frozen, canned, or fresh.
In addition to eating them raw, roasting and steaming are two utiliaation preparation hewlthy. Whole grains are a utjlization nutritious alternative to highly Mealtime routine for better sleep or Antioxidants for brain function grains.
They contain the endosperm, bran, and germ of a grain. Refined grains contain heaothy the endosperm, offering blucose nutritional benefit. The main difference is that whole grains have more fiber, heqlthy refined grains include only the starchy part Promoting healthy glucose utilization the grain.
A research article discusses the lgucose of three utilizwtion conducted over several Promotjng. However, consuming glucoae one Promoing of popcorn per day had an utiization with a higher Promoting healthy glucose utilization.
Whole grain foods still raise Pronoting sugarso utilizahion them in moderation is important. The U. Utilizatioj of Agriculture USDA recommends Carbohydrates and training adaptations people fill one-quarter of their plate utilizstion grains, one-quarter with protein, and Cardiovascular health boost remaining half with fruits and vegetables.
In addition to helping manage diabetes, consuming whole grains may help prevent cardiovascular disease and several types of cancerincluding gastric, pancreatic, and colorectal cancer.
There are several Promoting healthy glucose utilization of dietary fat. While some types may negatively affect health if Prmoting consume them in Promoting healthy glucose utilization, other Gut health for athletes may help promote good health.
Healthy utilizatoon may be monounsaturated or polyunsaturated. Omega-3 fatty acids, which are abundant in oily utilisation, are one type of polyunsaturated fat. Trans and saturated healthg can increase levels of harmful cholesterol in the utlization, which can contribute to the Promotingg of cardiovascular disease.
Eating more unsaturated Peomoting and fewer saturated fats can help lower the risk of cardiovascular diseases. Consuming Promoging fats instead Promoting healthy glucose utilization saturated fats can also help improve Promotinh levels and blood sugar regulation.
Learn more utilozation healthy and unhealthy fats. Protein is an essential nutrient that people can get from meats, fish, and plant-based foods such as nuts, beans, and legumes.
Research suggests that protein does not increase blood sugar levels and can help a person feel full longer. High protein diets may also help people reach or maintain a moderate weight more effectively than moderate or low protein diets. However, a meta-analysis reported that a diet that includes too much animal protein may increase the risk of type 2 diabetes.
A diet with plenty of plant-based protein may modestly decrease this risk. A person with diabetes should favor foods with lots of protein but little saturated fat. Examples include:. A person can easily add protein to a meal.
For example, beans are an excellent addition to salads, as are roasted chicken breasts without toppings. Discover more high protein foods. Learn more about foods and drinks to avoid with diabetes. Diabetes can cause a range of symptoms and health issues. Maintaining stable insulin and blood sugar levels can have many benefitsincluding:.
Effective diabetes management can also reduce the risk of more severe complications such as:. Blood glucose monitors are portable devices that give people a snapshot of their blood sugar levels. To use these devices, a person must obtain a blood sample via a small prick on their finger.
The monitor can then assess this blood sample. Continuous glucose monitors constantly measure blood sugar levels throughout the day. These devices use a small implant under the skin to get continuous readings. This information allows people with diabetes to note trends in blood sugar and manage their levels accordingly.
Visit our dedicated hub for more research-backed information and in-depth resources on diabetes. In addition to eating a healthy diet and limiting foods and drinks that spike blood sugar, a person can try the following tips for keeping insulin levels stable:.
Healthcare professionals may recommend that a person check their blood or urine for ketones and adjust their insulin dosage accordingly.
Because blood glucose levels are individualized, a person should follow the specific advice of their healthcare team. The pancreas produces insulin to help regulate blood sugar levels. Diabetes happens when the pancreas does not produce enough insulin or the body cannot use insulin effectively.
Read more about the pancreas. Cacao contains flavonoids, which may help regulate blood sugar levels. A review points to the findings of several small studies, which suggest that cacao may help with insulin resistance and slow the progression of type 2 diabetes.
An easy way to add cacao to the diet is by eating dark chocolatewhich contains more cacao than milk chocolate. However, dark chocolate still contains sugar, and consuming too much of it might still cause a spike in blood sugar.
Therefore, a person should consume dark chocolate in moderation. While dark chocolate typically contains less sugar than milk chocolate, the sugar content of dark chocolate products may vary, and it is important to check the label.
The high protein content in fatty fish such as salmon, mackerel, and herring is particularly healthy for people with diabetes, as it has a low impact on blood sugar.
It is filling and provides essential nutrients to help the body grow and repair. People with diabetes should try to eat fatty fish twice per week.
As with other foods, preparation is key. It is best to avoid sugary marinades and to grill fish instead of frying it. In addition to medications, lifestyle and dietary strategies are an essential part of diabetes management. Certain foods can help stabilize blood sugar levels, while others can make them less stable.
A person can better manage their blood sugar and insulin levels by eating a balanced diet filled with whole grains, vegetables, legumes, lean protein, nuts, and seeds. People with diabetes can use various strategies to lower their blood sugar levels.
The options include lifestyle and dietary changes and natural…. Carbohydrates can cause spikes in blood glucose, so people with diabetes must be careful not to eat too many. They will need to closely monitor their…. People with diabetes often think about what foods are suitable for them, but they must also carefully choose the drinks they consume.
We look at some…. Researchers said baricitinib, a drug used to treat rheumatoid arthritis, showed promise in a clinical trial in helping slow the progression of type 1….
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Medical News Today. Health Conditions Health Products Discover Tools Connect. Which food types help stabilize insulin and blood sugar? Medically reviewed by Kim Rose-Francis RDN, CDCES, LDNutrition — By Jenna Fletcher — Updated on January 26, Non-starchy vegetables. Whole grain foods. Healthy fats.
High protein foods. Foods to limit. Benefits of stable insulin and blood sugar. Diabetes resources Visit our dedicated hub for more research-backed information and in-depth resources on diabetes. Was this helpful? Frequently asked questions. How we reviewed this article: Sources.
Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references.
: Promoting healthy glucose utilization| Get Active! | Diabetes | CDC | Research suggests that these compounds help promote insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract 8 , 9. Additionally, eating cruciferous vegetables may reduce the risk of type 2 diabetes, but more research is needed 10 , The best way to enhance the availability of sulforaphane is to enjoy broccoli and sprouts raw or lightly steamed or add active sources of myrosinase, such as mustard seed powder, to cooked broccoli Seafood, including fish and shellfish , is a valuable source of protein, healthy fats, vitamins, minerals, and antioxidants that may help regulate blood sugar levels. Protein is essential for blood sugar management. It helps slow digestion, prevents postmeal blood sugar spikes, and increases feelings of fullness. Plus, it may help prevent overeating and promote excess body fat loss, two essential effects for healthy blood sugar levels A high intake of fatty fish such as salmon and sardines has been shown to help improve blood sugar regulation. For example, in a small study with 68 participants, adults with overweight or obesity who consumed 26 ounces oz , or grams g , of fatty fish per week had significant improvements in postmeal blood sugar levels compared with those who consumed lean fish Brightly colored and packed with fiber and antioxidants, pumpkin is a great choice for blood sugar regulation. Pumpkin is a traditional diabetes remedy in many countries, including Mexico and Iran Pumpkin is high in carbs called polysaccharides, which have been studied for their blood sugar-regulating potential. Treatments with pumpkin extracts and powders have been shown to significantly decrease blood sugar levels in both limited human studies and animal studies 16 , Pumpkin seeds are packed with healthy fats and protein, which make them an excellent choice for blood sugar management 18 , Research has shown that eating nuts may be an effective way to help regulate blood sugar levels. In a small study of 25 people with type 2 diabetes, consuming both peanuts and almonds throughout the day as part of a low carb diet reduced fasting and postmeal blood sugar levels Also, a review found that consuming various types of tree nuts led to reduced fasting blood sugar levels in people with type 2 diabetes. However, the authors noted that the results were not clinically significant and that more research is necessary Okra seeds may be beneficial as a natural remedy for diabetes due to their potent blood sugar-lowering properties Rhamnogalacturonan, the main polysaccharide in okra, has been identified as a powerful antidiabetic compound. Plus, okra contains the flavonoids isoquercitrin and quercetin 3-O-gentiobioside, which help reduce blood sugar by inhibiting certain enzymes 25 , 26 , Although animal studies suggest that okra has potent antidiabetic properties, human research studies are needed. Flaxseed is rich in fiber and healthy fats and may help reduce blood sugar levels. In an 8-week study of 57 people with type 2 diabetes, those who consumed 7 oz g of 2. Moreover, a review of 25 controlled studies found that eating whole flaxseed led to significant improvements in blood sugar regulation Beans and lentils are rich in magnesium, fiber, and protein. These nutrients may be able to help lower blood sugar. For example, a study of 12 women demonstrated that adding black beans or chickpeas to a rice meal significantly reduced postmeal blood sugar levels compared with eating rice alone Many other studies have shown that eating beans and lentils can benefit blood sugar regulation and possibly help protect against the development of diabetes 31 , Fermented foods such as kimchi and sauerkraut contain health-promoting compounds, including probiotics, minerals, and antioxidants. Research associates these compounds with improved blood sugar and insulin sensitivity 33 , A review concluded that probiotic foods had a notable effect on blood sugar regulation in people with type 2 diabetes. Researchers noted that these foods had the greatest impact on people whose diabetes was not well managed and those who were not on insulin therapy However, most studies into the effect of fermented foods on blood sugar regulation involve rodent or cellular investigations. As a result, further controlled human studies are necessary Eating chia seeds may benefit blood sugar regulation. Some studies link chia seed consumption to reductions in blood sugar levels and improvements in insulin sensitivity. A review of 17 animal studies concluded that chia seeds might help improve insulin sensitivity and blood sugar regulation and potentially reduce disease risk, including the risk of diabetes It contains multiple compounds that may help decrease blood sugar levels, including fiber and flavonoid antioxidants. A study that included 42 Japanese adults demonstrated that consuming either 7 or 14 g of kale-containing foods with a high carb meal significantly decreased postmeal blood sugar levels compared with placebo Research has shown that the flavonoid antioxidants found in kale , including quercetin and kaempferol, have potent blood sugar-lowering and insulin-sensitizing effects Numerous studies link berry intake with improved blood sugar regulation. Berries contain fiber, vitamins, minerals, and antioxidants, and all of this makes them an excellent choice for people with blood sugar management issues. A study found that eating 2 cups g of red raspberries with a high carb meal significantly reduced postmeal insulin and blood sugar in adults with prediabetes compared with a control group In addition to raspberries, studies have shown that strawberries, blueberries, and blackberries may benefit blood sugar management by enhancing insulin sensitivity and improving glucose clearance from the blood 43 , 44 , Avocados may offer significant benefits for blood sugar regulation. Numerous studies have found that avocados may help reduce blood sugar levels and protect against the development of metabolic syndrome through fat loss. Metabolic syndrome is a cluster of conditions, including high blood pressure and high blood sugar, that increases chronic disease risk 46 , 47 , However, remember that many studies investigating the effects of avocado intake on blood sugar levels were funded by the Hass Avocado Board, which could have influenced aspects of the studies 46 , Including oats and oat bran in your diet may help improve your blood sugar levels due to their high soluble fiber content, which has been shown to have significant blood sugar-reducing properties An analysis of 16 studies found that oat intake significantly reduced HbA1c and fasting blood sugar levels compared with control meals Moreover, a small study of 10 people found that drinking 7 oz of water mixed with 1 oz of oat bran before eating white bread significantly reduced postmeal blood sugar compared with drinking plain water Although citrus fruits contain natural sugar, they are considered low to medium on the glycemic index. Citrus fruits are also good sources of vitamins, minerals, and fiber Citrus fruits such as oranges and grapefruit are packed with fiber and contain plant compounds such as naringenin, a polyphenol with powerful antidiabetic properties Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against diabetes 54 , 55 , 56 , Kefir and yogurt are fermented dairy products that may help regulate blood sugar. An 8-week study of 60 people with type 2 diabetes showed that drinking 20 oz milliliters of kefir , a probiotic-rich yogurt drink, per day significantly reduced fasting blood sugar and HbA1c compared with drinking kefir that did not contain probiotics Yogurt consumption may also lower the risk of type 2 diabetes. In a analysis of 42 studies, the authors concluded that each 50 g 1. Eggs are a concentrated source of protein, healthy fats, vitamins, minerals, and antioxidants. Some studies have linked egg consumption to better blood sugar regulation. A study of 42 adults with overweight or obesity and either prediabetes or type 2 diabetes showed that eating one large egg per day led to a significant 4. This association was apparent in men but not in women Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acid, and gallic acid, which may help reduce blood sugar and protect against diabetes 62 , A study of 18 women found that eating apples 30 minutes before a rice meal significantly reduced postmeal blood sugar compared with eating rice alone Foods that may help support blood sugar regulation include broccoli, pumpkin seeds, and nuts, among others. These foods may help slow digestion and typically do not raise your blood sugar. If you have hyperglycemia, you may need to avoid foods that can raise your blood sugar. This can include foods that are high in sugar and refined carbs, such as white bread, bagels, and sweetened dessert items. Consequently, weight management promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes 1 , 26 , Monitoring your serving sizes also helps prevent blood sugar spikes 2. The glycemic index GI measures how quickly carbs break down during digestion and how rapidly your body absorbs them. This affects how quickly your blood sugar levels rise The GI divides foods into low, medium, and high GI and ranks them on a scale of 0— Low GI foods have a ranking of 55 or less 15 , Both the amount and type of carbs you eat determine how a food affects your blood sugar levels. Specifically, eating low GI foods has been shown to reduce blood sugar levels in people with diabetes 15 , Furthermore, adding protein or healthy fats helps minimize blood sugar spikes after a meal Stress can affect your blood sugar levels When stressed, your body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise 29 , One study including a group of students showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels Exercises and relaxation methods like yoga and mindfulness-based stress reduction may also help correct insulin secretion problems among people with chronic diabetes 31 , 32 , Managing your stress levels through exercise or relaxation methods like yoga may help you regulate blood sugar levels. Monitoring blood glucose levels can help you better manage them You can do so at home using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor. Keeping track allows you to determine whether you need to adjust your meals or medications. It also helps you learn how your body reacts to certain foods 2. Try measuring your levels regularly every day and keeping track of the numbers in a log. Also, it may be more helpful to track your blood sugar in pairs — for example, before and after exercise or before and 2 hours after a meal. This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether. Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful. Checking your blood glucose and maintaining a daily log enables you to adjust foods and medications when necessary to better manage your blood sugar levels. Getting enough sleep feels excellent and is necessary for good health In fact, poor sleeping habits and a lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes. They can also increase appetite and promote weight gain 36 , 37 , Additionally, sleep deprivation raises levels of the hormone cortisol, which, as explained, plays an essential role in blood sugar management 29 , Adequate sleep is about both quantity and quality. The National Sleep Foundation recommends that adults get at least 7—8 hours of high quality sleep per night To improve the quality of your sleep , try to:. Good sleep helps maintain your blood sugar levels and promotes a healthy weight. On the other hand, poor sleep can disrupt critical metabolic hormones. High blood sugar levels and diabetes have been linked to micronutrient deficiencies. Some examples include deficiencies in the minerals chromium and magnesium Chromium is involved in carb and fat metabolism. It may potentiate the action of insulin, thus aiding blood sugar regulation 41 , 42 , 43 , Chromium-rich foods include:. However, the mechanisms behind this proposed connection are not entirely known, and studies report mixed findings. As such, more research is needed 41 , 45 , Magnesium has also been shown to benefit blood sugar levels. In fact, diets rich in magnesium are associated with a significantly reduced risk of diabetes In contrast, low magnesium levels may lead to insulin resistance and decreased glucose tolerance in people with diabetes 47 , 48 , Eating foods rich in chromium and magnesium can help prevent deficiencies and reduce the risk of blood sugar problems. However, the overall quality of evidence on these ingredients is low due to insufficient human studies or small sample sizes. Therefore, no conclusive recommendations can be made regarding their use Some of the foods touted to have anti-diabetes effects include 51 , 52 :. Finally, the Food and Drug Administration FDA does not regulate supplements in the same way that it regulates prescription medications. Some foods are believed to have blood-sugar-lowering effects. However, research is still inconclusive, and they may negatively interact with your diabetes medication. If you need help finding a primary care doctor, then check out our FindCare tool here. Maintaining a moderate weight promotes healthy blood sugar levels and reduces your risk of developing diabetes 2 , 26 , 27 , For example, if a person weighs pounds 91 kg and loses just 10—14 pounds 4. These are used as indicators of your blood sugar levels over the past 3 months 60 , Maintaining a moderate weight will support blood sugar management and decrease your risk of developing diabetes. Spreading your meals and snacks throughout the day may help you avoid both high and low blood sugar levels Snacking between meals may also reduce your risk of type 2 diabetes In fact, several studies suggest that having smaller, more frequent meals throughout the day could improve insulin sensitivity and lower blood sugar levels 62 , In addition, eating smaller meals and healthy snacks throughout the day may lower glycated hemoglobin HbA1c readings, indicating improvements in blood sugar levels over the previous 3 months Snacking between meals could keep your blood sugar levels from spiking or plummeting throughout the day. Probiotics are friendly bacteria that offer numerous health benefits, including improved blood sugar regulation 65 , 66 , 67 , Research shows that probiotic intake may lower fasting blood sugar, glycated hemoglobin HbA1c , and insulin resistance in people with type 2 diabetes 65 , 66 , 67 , Interestingly, studies have found that improvements in blood sugar levels are more significant in people who consume multiple species of probiotics and for at least 8 weeks 69 , Probiotic-rich foods include fermented foods, such as:. Insulin is a hormone that balances blood sugar in the body. These are defined as excessive thirst, urination, and appetite, respectively. Many of them include making lifestyle changes, like managing your weight, stress levels, and sleep quality, exercising, and staying hydrated. That said, some of the biggest improvements have to do with your dietary choices. Be sure to talk with your healthcare professional before making lifestyle changes or trying new supplements— especially if you have problems with blood sugar management or are taking medications. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Has taking insulin led to weight gain for you? Learn why this happens, plus how you can manage your weight once you've started insulin treatment. When it comes to managing diabetes, adding the right superfoods to your diet is key. Try these simple, delicious recipes for breakfast, lunch, and…. |
| 8 Ways to Lower Your Blood Sugar | Grady Health | Depending on your situation, some diets may not be recommended. How to measure blood pressure using a manual monitor How to measure blood pressure using an automatic monitor What is blood pressure? The glycemic index GI can help people choose foods that will not disrupt their blood sugar levels. You can still eat carbs if you have diabetes. Among people with diabetes, severe hypoglycemia can be fatal. |
| Do You Have Healthy Blood Sugar? Here's How To Tell + Balance It Naturally | Among all foods, carbs often have the biggest impact on blood sugar levels. Sleep deprivation: A cause of high blood pressure? Keep an exercise schedule. Advertising revenue supports our not-for-profit mission. Monitoring your serving sizes also helps prevent blood sugar spikes 2. TYPE 2 DIABETES OVERVIEW Type 2 diabetes mellitus is a disorder that is known for disrupting the way your body uses glucose sugar ; it also causes other problems with the way your body stores and processes other forms of energy, including fat. Both sleep deprivation and stress can cause elevated levels of the stress hormone cortisol, which raises blood sugar. |
Promoting healthy glucose utilization -
Glucose-adapt is specifically designed to promote healthy glucose metabolism and a healthy cell response to insulin. Proper blood glucose management maintains the health of vital body tissues, including the heart, blood vessels, eyes, skin, connective tissue, and kidneys.
Take 3 capsules daily or as directed by your healthcare provider. About DISCOVER Who We Are Contact Us. Facebook Pinterest Twitter. Supports healthy glucose metabolism. Promotes healthy insulin function.
Supports heart and blood vessel health. Supports a healthy body weight. Great for post-workout optimization. Controlling your weight promotes healthy blood sugar levels and reduces the risk of developing type 2 diabetes. Manage your stress Stress also affects blood sugar levels.
Exercise, relaxation techniques, and meditation can help to reduce stress and blood sugar levels. Get enough sleep Poor sleeping habits can increase appetite and promote weight gain, affecting blood sugar. Sleep deprivation increases cortisol levels — which are essential to managing blood sugar.
Eat foods that are rich in chromium and magnesium High blood sugar levels are linked to deficiencies in minerals like chromium and magnesium, which regulate blood sugar.
Chromium-rich foods include meats, fruit, vegetables, and nuts. Magnesium-rich foods include dark, leafy greens, squash and pumpkin seeds, tuna, whole grains, dark chocolate, bananas, and beans.
Get the Care You Need You can help to control your blood sugar levels with a few natural adjustments to your lifestyle and diet. Wellness , Men's Health , Women's Health.
Women's Health , Men's Health , Wellness. Diabetes Evidence-Based Resources. Overview and Objectives Evidence-Based Resources Healthy People in Action. Evidence-based resources related to Diabetes 11 Prediabetes and Type 2 Diabetes in Children and Adolescents: Screening Diabetes Management: Team-Based Care for Patients with Type 2 Diabetes Diabetes Mangement: Mobile Phone Applications Used Within Healthcare Systems for Type 2 Diabetes Self-Management Pregnancy Health: Lifestyle Interventions to Reduce the Risk of Gestational Diabetes Diabetes Prevention: Interventions Engaging Community Health Workers Diabetes Management: Interventions Engaging Community Health Workers Diabetes: Combined Diet and Physical Activity Promotion Programs to Prevent Type 2 Diabetes Among People at Increased Risk Gestational Diabetes: Screening Diabetes Management: Intensive Lifestyle Interventions for Patients with Type 2 Diabetes Screening for Prediabetes and Type 2 Diabetes Medicare Diabetes Prevention Program Expanded Model.
Browse all evidence-based resources.
High blood sugar, gglucose known Restful recovery hyperglycemia, is associated with diabetes, a disease that can cause heart attack, health failure, Promoting healthy glucose utilization, and Promoting healthy glucose utilization failure. High blood sugar occurs when your body fails to produce enough insulin or use insulin efficiently. You can help to control your blood sugar levels with a few natural adjustments to your lifestyle and diet. Of course, you should discuss changes with your health provider first. If you need a primary care physician, book your appointment online at gradyhealth.
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