13 Incredible Foods That Reduce Blood Sugar
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- čas přidán 28. 06. 2024
- Discover 13 amazing foods which score low on the glycemic index.
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#13. Fermented Foods
Studies now suggest that imbalance within the gut microbiome can lead to increased levels of insulin resistance. Gut microbes may influence insulin levels and also impact leptin signaling. As a result, they can influence cravings and food intake.
#12. Fish
Fish is possibly the best lean-meat protein choice, and cold-water fish can additionally prevent or help you manage diabetes.
#11. Avocado
The mono-unsaturated fat within avocados can also help lower blood pressure and reduce the amount of LDL, or “bad” cholesterol within your body. This can also lower the risk of heart disease.
#10. Sweet potatoes and yams
With a glycemic index of just 44, these types of potatoes are loaded with nutrients - from vitamin C, to vitamin A, to potassium, and they contain a high amount of fiber.
#9. Old Fashioned Oatmeal
Old-fashioned, steel-cut oats offer many health benefits, along with helping to keep blood sugar low. In fact, eating 100% whole grains and foods high in fiber can reduce the risk of diabetes by 40%.
#8. Nuts
Natural, unsalted roasted or raw nuts are perfect snacks. Just make sure to avoid sugary coatings.
Nuts are loaded with fiber while having a glycemic index score of 55 or less, depending on the nut.
#7. Yogurt
With a score of 50 or under, plain yogurt is a low-GI food.
It’s also a good protein source, which can help slow the digestive process.
Unsweetened, plain Greek yogurt is also renowned for its probiotic benefits.
#6. Berries
While berries contain carbohydrates, their high fiber lowers their net carb amount and can slow digestion, which helps your body with blood sugar management.
Berries have been shown to improve insulin sensitivity.
#5. Three Special Vegetables
Broccoli - When the broccoli is chopped or chewed, creating sulforaphane, a type of compound that has amazing blood-sugar-reducing properties.
In numerous studies, sulforaphane-rich broccoli extract has enhanced insulin sensitivity and reduced blood sugar levels.
Spinach - This vegetable has plenty of fiber, vitamins, folate, manganese, calcium, potassium, zinc, phosphorous, protein and carotene.
Its glycemic index is almost ZERO. So, eating spinach can fill you up while lowering blood sugars.
Cauliflower - It's great for the heart and can also help lower the risk for many diseases.
It's extremely high in fiber and contains a wide array of cancer-fighting antioxidants. It’s also a good source of sulforaphane.
#4. Mushrooms
Portabello mushrooms are low in calories but big in flavor.
Not only are mushrooms low-carb, low-calorie, and anti-inflammatory, they also help with weight management, have prebiotic benefits to aid gut health, and have both soluble and insoluble fiber-- which will help lower blood sugar levels.
#3. Eggs
Eggs are, on average, about 70 calories, have 6 grams of protein, and a glycemic index of ZERO.
The protein within eggs can help your body manage blood sugar levels, and it’s been reported that eating 1 egg a day may lower fasting glucose levels by 4.4% in prediabetics and type 2 diabetics.
#2. Pumpkin and Pumpkin seeds
Pumpkin seeds are considered to be a diabetic superfood, but the rest of the pumpkin is good for you as well!
All varieties of pumpkins and squash are full of fiber and antioxidants, plus they can help regulate blood sugar levels.
#1. Legumes
Though legumes contain a good amount of carbohydrates, they are all are packed with nutrients and still have a very low glycemic index score.
Legumes have the perfect combination of fiber, protein, and complex carbs, which work together to maintain healthy blood sugar levels.
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This is one of the best videos I have come across. Extremely professional extraordinary explanation one by one in proper detail. This video should benefit all those who are concerned about their well-being and correct diets. We appreciate your knowledge dissemination to the masses worldwide.
Glad it was helpful!
Thanks for a very extensive video.
Many of the choices are actually bad advise as they are an extremely high glycemic index and would spike anyones blood sugar.
@@robyrcmp by by fr by by by by by by by
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*My daughter drinks lots of water and urinates with the same rate, there are no other symptoms to show if those have anything to do with diabetes. This is a good information that I have gone through **Diabets.Care** She is 2 years 9 months, hale and healthy, have not done any blood test. But I am not certain if one can get diabetes at such a tender age. Please I will like to know more on that*
Hi, it would be best to consult with your doctor. They can do some tests to know if she has diabetes.
Yes, but it's called Type 1 diabetes and you need to talk to your doctor as soon as you can as mentioned.
Yes! There are new born babies with diabetes. Not ALWAYS DIETARY! QUITE A FEW HAVE IT BEING BORN WITH GESTATIONAL DIABETES. RULE OF THUMB VIA JACK LALANE....IF IT TASTES GOOD SPIT IT OUT. AND IF IT'S WHITE DON'T BITE!
Diabetes insipides and diabetes mellites are two different conditions. Better consult a doctor
you would do better to ask your pediatrician.
Broccoli, cauliflower, spinach, mushroom, pumpkin, pumpkin seeds, fermented veg, cold water fish rich in omega 3, avocado, yam, sweet potatoes, steel cut oats, nuts, unsweetened yogurt, berries, eggs, legumes
Thanks
Thank you!
Thank you
Awesome!
Spinach, raspberry others on this list are KILLING your kidneys
1. Legumes ie lentils, chickpeas,
2. Pumpkin and squash
3. Eggs
4. Mushrooms
5. Vegetables especially broccoli, spinach, cauliflower
6. Berries
7. Plain yogurt
8. Nuts
9. Oats
10. Sweet potatoes and yams
11. Fish for omega 3s
12. Avocado
13. Fermented foods like sauerkraut
I was diagnosed with type 2 diabetes but I eat the following
In the morning, I blend broccoli, spinach and avocado with 1% milk
In the afternoon I eat beans stew and yams
In the evening, I blend blueberry, raspberry and strawberry with 1% milk and sprinkles with pumpkin seeds and I’ve lower my A1C from 14 to 6 within 7 months without dangerous medicine
one percent milk is very high in natural sugars
@@robyrcmp , darn, you beat me to it! ☹️
This diet lack healthy proteins… your body need a whole lot more.
@@lindamcneil711 this person's diet looks like they may be vegan.. proteins are very important
Bravo
Eat everything in portion excersise and drink your water and give thanks to God Almighty 🙏🏿🙏🏿🙏🏿
God Bless you real great.
@@jesusislord556 he's fiction but thanks
My mother in law has a strict diet because she is a type 2 diabetic taking insulin. For her "DARK GREEN IS ALWAYS A GO SIGN." What I discovered to have helped her was clean eating. Lots of baking. Soups:clear vegetable or chicken broths adding in 🐟, turkey, or chicken with different types of DARK GREEN VEGGIES. Salads were made with kale, spinach,chickpeas, black beans turkey breast. Baked or boiled Purple potatoes. Hot or cold water with 1 slice of lemon. Avoid processed foods, dehydrated fruits and veggies, seeded fruits, bananas, white veggies or potatoes. Used sea salt and black pepper, Ms Dash, for flavor. Olive oil for frying if necessary to change up meals. Got better results. HOPE IT HELPS YOU.
TAKE CARE😁❤
Thanks very much.
Please which white veggies, veggies and potato did she avoid.
You are blessed.
A type 2 diabetic must not take insulin. Read it in the internet
0:18 0:18 thx, 0:18 great information
I can’t have any black or any other type of bean at all! Not even 1/4 cup 😬 Even garbanzo hummus with celery took my blood glucose up to danger level. No more hummus 😢 it’s so interesting how unique each of our bodies are !
Exercise is key after every meal to prevent spikes after eating. They recommend a brisk 20-30 minute walk after every meal or aerobic exercise: swimming, riding a bike, dancing, etc.
Eat carbs early in the day. I try not to eat carbs past 6 pm. I break down my carbs and keep them under 15 grams at breakfast, lunch, and dinner. Eat a light dinner, salad, and soup.
Low glycemic veggies (under 5 grams of carbs) list asparagus, cabbage, spinach, peppers, green beans, carrots, tomato, cucumbers, cauliflower, lettuce, mushrooms, lettuce, snap peas, broccoli, eggplant, zucchini, and turnips.
Newly diagnosed with type 2 diabetes, I had no idea what to do and was almost scared to eat. This video was not only very informative that put a smile on my face that I have a better understanding of my disease. Thank you very much
Watch out for added sugar in products, read labels. There are added sugar in yogurt, bread, cereal, etc. Reading labels will help so much. Stevia is the only artificial sweetener that do not raise glucose.
Eat what grows in Nature above ground. Everything below ground is high in Carbs. No Sugar, No processed Carbs. Low GI fruit. Do Intermittent Fasting, take Sugar Metabolizing supplements and go to the Gym. Do NOT take this disease lightly. It destroys your body every year more and more until you become a vegetable. It completely destroyed my mother.
Stevia is not artificial. It’s a plant derived sweetener.
@@peggydearmon2738
Monk Fruit Sweetener may be a better choice as Stevia has a bitter aftertaste and has been found to cause digestive problems and allergic reactions in some people.
Stevia is number 1 in the list. Bitter taste is good for diabetics. Veg like bittergourd or also known as bitter melon is good for diabetics
My type 2 blood sugar got out of hand recently. Yes all about diet and exercise. I removed away any food related to starch, sweets or processed foods from the kitchen. As much as I loved pizza and pasta which I made myself, all gone. All jams, chocolates gone. Now mostly eat sea food, meat, beans, cheese, and green veggies. Yoghurt and seeds and nuts and fruit with low GI for snacking, home made diabetic chocolates etc. blood sugar comes right down to normal range. The best way to deal with it is never ever eat or buy anything that can influence the sugar level, all low GI foods and they are just as tasty as starch products 🤘
It's great to hear that you've taken proactive steps to manage your type 2 diabetes by making significant changes to your diet. Eliminating high-carb and processed foods and focusing on low glycemic index (GI) foods can be very beneficial for stabilizing blood sugar levels.
A diet rich in seafood and green vegetables can provide essential nutrients while minimizing the impact on blood glucose. Including yogurt and seeds as healthy snacks is also a smart choice, as they are low in sugar and can help maintain satiety.
Maintaining a low GI diet, along with regular exercise and proper medication management (if prescribed), can greatly contribute to better blood sugar control and overall well-being. Remember to monitor your blood sugar levels regularly and continue working with your healthcare provider to fine-tune your diabetes management plan.
It's commendable that you've taken charge of your health and are committed to making positive changes. Keep up the good work, and always consult with your healthcare team for personalized advice and support.
Best Diabetic information I have ever acquired. I have had Type 1 diabetes for 60 years. I wish I had known about these foods when I was first diagnosed. Life would have been so much simpler and healthier. Thanks for broadcasting this video.
Glad it was helpful :)
@@DiabeticsTalk ...
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This helped so much! Great information. Best video by far.
I was type 2 diabetic I took action immediately and I changed my diet to more plant base I’m not longer diabetic and I include plenty of walks hours of walking 🚶♀️
Could you give me an example for a day of eating?! I am eating healthy and do exercise but still my sugar is reading high!!
Have 2 hard boiled eggs 🥚 in the morning breakfast green beans 1/2 avocado 1/2 unsweetened almond milk 1/4 water 💦 use stevia only please . And you have to make your own bread flaxseed, coconut flour or almond flour.flaxseed bread 1/3 of flaxseed 2 eggs beat well 1 TBS baking powder garlic italiano pinch of salt . Put it in a microwave bowl and microwave for 2 minutes and you have a nice Bun for breakfast. Go for walk after breakfast check your sugar before you eat lunch. 3 meals only no snacks until your sugar regulates. Have water between meals.
I fasted for 4 days with kale avocado 1/2uncooked old fashioned oats 1/3 and unsweetened almond milk. No sugars no carbs you will feel like you will pass out but I didn’t pass out I walked 3 hours fasting for 4 days. I used walking poles and also at home exercise videos loose wait and stay on keto diet the rest of your life keep the avocado also . I had tetanus shot for my skin . Keto diet is the best I hope this is helpful and I hope you can help someone else when you reversed type 2 diabetes you can d o it ! Put cream on your feet is very helpful . Did you talk to the dietetic nurse? You should. Remember your not alone . Millions of people are getting this condition even healthy 90 years olds . Avocados are very important. Bye for now. I also had hard boiled eggs for snacks and I went to check my cholesterol with the Doctor and I m fine . This what I did I hope it works for you.
@@amazonwater7778 thank you so much ✨💫🙏🏻 this is really helpful to me 🥲
@@ladydior-oo3gi you very welcome there is a lot of you tube videos on keto diet. Protein and vegetables. You will be okay.
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This video is absolutely eye opener to those who don't know how to eat for their diabetic condition, thank you so much, keep them coming
Thank you for your kind words!
I was just diagnosed as a type 2 diabetic and this video shows me that I've been eating well, but my weakness for sugary sweets and soda's cost more than I want to pay in insulin and declining health. My goal is to reverse this condition and to remain healthy. Thanks for the encouraging video
Good luck. I stopped diet coke several years and found it easier than I thought, plus you save lots of money. Keep in mind, diet coke also contains phosphorus acid which you don't want. TC
Watch Dr Jason Fung n Beat Diabetes CZcams videos. Sure to learn lots n get motivated to get healthyl again. Good luck!
@@valeriejean6507 Artificial sugars are suggested by lots of clinicians, but is ABSOLUTELY A NOGO long term, often triggers cravings. Sugar cravings can often be satisfied better by healthy proteins, still carbs, but take much longer to process,so you stay fuller longer if you add fiber too, even more of a plus.
Remove all carbohydrates and see a change.
Diabetes cannot be reversed. It can be controlled. Do not listen to people who say a diet change will cure it. I speak from personal experience as a type 2, listen to your health care provider not random videos on CZcams. It took me several months and a lot of trial and error to get my diabetes under control but it’s doable. Good luck.
Thanks a lot for enabling me to get an excellent informatory message to reduce blood sugar levels
So nicely explained.This is the most valuable video for me specially who am struggling and fighting against Diabetes, specially insulin resistance.Though I am a Dermatologist,I could not but fight with the condition, most probably due to sedentary lifestyle and dietary habit of the East.
Thanks once again wishing to have this kind of nicely depicted and narrated video ❤❤❤
Thank you so much for your kind words and support! We're glad to hear that the video was helpful to you in your fight against diabetes and insulin resistance. As a healthcare professional yourself, you know the importance of maintaining a healthy lifestyle and making changes to manage chronic conditions like diabetes. Keep up the good work, and don't hesitate to reach out if you have any questions or concerns.
Turmeric, garlic 🧄, cinnamon and pepper are all good spices to help lower blood 🩸 sugar also.
Thanks for sharing, Frank!
Thank You for the useful information.❤️👍
The best video I have seen on the subject. Thank you.
the presentation was clear i do love how it was explain well, thans a lot for these. keep it up
The best information on nutrition ever. Thank you!
Great info, I'm just learning all I need to know.
Before , i eat a lot of rice , when i found out that my blood sugar is high ,i replace a cabbage salad ,everyday eat coleslaw and its very effective for diet and also i change my plate to smaller size .
Use cauliflower rice instead of white rice!
After going through the 13 foods videos, immediately i subscribed your channel. Good job, well done. Very well informed.
This information is so true, I love the way it’s presented I tried the fermented veggies and love them. I have lost 65 pounds and I walk almost everyday. I use a combination of these items and my blood sugar levels are great. Thank you and all diabetics should at least try this.
Wow! Glad you liked it, @Zumba!
Congratulations! Keep doing this. 🙏
Thank you for video, I was Diabetic in 2018 with HBa1c 6.8, I treated my self with Diet (low Carb high good Fat) with Intermittent Fasting (Roza) now I am non diabetic with HBa1c 5.3 all without insulin or pills. Insulin resistance is only curable if done IF. Diabetes is reversable. I am maintaining it since two years with HBa1c below 5.5 without medicine
Thanks for sharing, Qaiser!
You give me hope! Trying to reduce A1c to below 5.9 through diet and exercise. 3 weeks into very low carb and eating all the good stuff (which I already did but thought I had to have my sweet treat every day). Hard to break that habit but am having small dark chocolate square every couple days or so.
Your post is very enlightening and rewarding. God bless you!
I am impressed with this video. It made me feel I could control more than I thought. Thank-you!!!
This is the best video I have seen on this subject. Thank you.
Thanks for the info, very well explained.
As a newly diagnosed type 2 diabetic I found the info in this video very informative! Thanks!
Check out the life of a low carb GP on youtube. She is really helping diabetics.
Have you checked the supplement Berberine? It helps a lot for type 2 diabetics.
Eat what grows in Nature above ground. Everything below ground is high in Carbs. No Sugar, No processed Carbs. Low GI fruit. Do Intermittent Fasting, take Sugar Metabolizing supplements and go to the Gym. Do NOT take this disease lightly. It destroys your body every year more and more until you become a vegetable. It completely destroyed my mother.
Thank you for all this very useful information. Excellent and really helpful!
My A1c was 8.1. The highest it’s ever been. I cut out all bread, candy, refined sugars, potatoe foods, fried foods. I already drink diet sodas. In a matter of 4 days I got my morning blood sugar down to around 110. I did not do no extra exercise. For me it was mostly starchy foods and refined sugars cut out.
Thank you so much. Learnt a lot. My husband is a type 2 diabetic patient.
Watch out with diet sodas - artificial sweeteners are no better for you than sugar is. I had a lot of trouble kicking the soda habit until I started drinking carbonated water exclusively to replace Dr Pepper or Cherry Coke. I squeeze in a wedge of fresh lemon or lime. Now I only drink still water, carbonated water, hot tea or iced tea. OJ rarely, and only fresh squeezed. That's it. Cheating was not an option for me I discovered, because after awhile I'd get right back on the 1-2 soda a day habit. It has taken me about 40 years to finally kick the soda habit for good - it did no favors for my liver.
I loved all of this...thank you for the info.
Thank you for sharing this wonderful video! The information therein is priceless!
I've noted that your concentration were vegetables, fruits, seeds and legumes. With the list you've provided, I feel armed to face each day knowing that incorporating these food types will make for a better food preparation day! Thanks again and I look forward to hearing and learning more from your videos!!!!💕💯
👎 What you "learn" here will keep your diabetes in progression . Do your own blood testing and research.
Very good stories thang you so much .
The best video i ever watched full of information..tnx so much...❤️❤️❤️
Thank you so much for the helpful information. I too am a Type 2 diabetic and have lost 10 lbs and my A1-C is 6.8 which is great for me it’s a work in progress I call it but I’m proud of my accomplishments so far and hope by using your tips will help me in my journey of a healthy lifestyle
We are so glad to hear that you found our information helpful! We are here to support you in your journey towards a healthy lifestyle, and we will continue to provide you with helpful tips and resources.
@@DiabeticsTalk love this video how can I get recipes to cook with these types of foods .I can never find quick and easy recipes ,they are always so complicated
Thanks for sharing. Just found out that my sugar spike to 15 so listening to you gives me hope of recovery.
Managing blood sugar levels can be a journey, and it's important to work closely with healthcare professionals to find the best approach for you. Lifestyle changes, such as adopting a balanced diet, staying physically active, and managing stress, can all contribute to better blood sugar control. It's also essential to follow any prescribed medications or treatments as directed by your healthcare provider. With dedication and support, it's possible to achieve better blood sugar management and improve your overall health. Remember to consult with your healthcare team for personalized advice and guidance tailored to your specific needs.
So blessed to find this channel.
Tqsm. Great info.
Just subscribed & shall share to loved ones
I use 1 avacado, either 2 hard boiled eggs or one can of fish, onion and garlic, mustard and mayonnaise, salt and pepper, turmeric and flax seeds. Very filling and to me tastes great.
Agree - I like avocado, boiled eggs and thaw out about 6 frozen shrimp. Makes a nice little evening plate if you're lucky enough to be able to eat your main meal at lunch. Flax seeds are especially good for people with higher blood sugar as well as for those with high LDL cholesterol because of the omega-3s. There have been recent studies on people, not lab rats. I add the seeds to my morning yogurt and berries.
All of this video makes sense. Thank you. 👍
Thank you for sharing 🔥🔥🔥🔥🔥🔥
Great;Thanks for the info,Very informative;
Thanks 😊 for the info.15 years diabetic
Thanks for these information !!!!!!
Good info. Best narration!
THANK YOU SO MUCH....VERY INFORMATIVE !!!
Very informative will share the information,
Thanks for the advice
Thank you. Learning alot from this channel and also from "Diabetes Hope Channel" very educative.
Diabetes Hope channel
It is very helpful guidelines...u r working amazingly...plz also tell about daily physical activity needed to control blood sugar levels and some other tips possible to adopt in daily life routine.thanx a lot
Very helpful, thanks.
Very interesting and informative,thanks ❤
GREAT INFORMATION, THANK YOU SO MUCH. 🤩🤩🤩❤
Glad it was helpful!
Well done...Great info, enjoyed the video.
You can get cured by Doctor Oseiwe on CZcams with his herbal medicine,🌿🌿🌿 to cure diabetes and some other disease permanently 🌿🌿""'
Excellent presentation! Having a hard time lowering my blood sugars even while on metformin.. this video has given me new hope and valuable information..Thank you very much!
Wow! We're so glad to be of help!
Very very interesting and informative thanks for this wonderful message today
This is the most important thing for me Iam a dieabetis for 17teen years now thanks for this recipe God bless you
Very informative.
Oh yes! When I was diagnosed with diabetes three months ago I read everything I could find and came up with an eating plan similar to what you have in this video. Not quite keto, but good enough to reduce a1c from 7.6 to 6.2. thank you for sharing this with us, because being told you have diabetes is sooooo scary!
Please share your eating plan. It will help a lot of people like me😊
Congratulations. if you have continued on the same path, you are probably off meds by now! I started a few years ago, got my blood sugar down, but recently found out it crept back up again to pre-diabetes so I stopped drinking sweet drinks and juices altogether and slowed down on processed food as well as sugar, and got the sugar down within 3 months. But you can't stray off after 3 months or your fight will be harder later.
Thank you so much for your information. I needed to hear this.
Good source of information! Thanks!
You can get cured by Doctor Oseiwe on CZcams with his herbal medicine,🌿🌿🌿 to cure diabetes and some other disease permanently 🌿🌿
Nice to receive your book Ty
Great Information Thanks
Very inspiring.. Need help for food good for irritable bowel syndrome
Thank you so much I am so happy to know you are helping me
Hi
Superbly informative by all means.
Regards
Glad it was helpful! :)
Thank u very much for this info...
Thank you for sharing this amazing video,it helps me a lot cause I am type 2 diabetic.
You can get cured by Doctor Oseiwe on CZcams with his herbal medicine,🌿🌿🌿 to cure diabetes and some other disease permanently 🌿🌿""'
EXCELLENT PROGRAM!!!!! Thank You
You are welcome! Glad you liked it.
Excellent video for a healthy relationship with food whether diabetic or not.
Thanks :) Glad you liked it.
Very very good job done, l really really enjoyed your teachings, very straight forward, thank you so much, God bless you doctor.
Thanks
Thanks and God bless you from Africa Kenya
Thanks so much. I appreciate.
Thankyou for the nice educative talk,
EDUCATION
A good guide, very much appreciated
Fenugreek seeds and leaves .
Thank so much for d wonderful info.
Thank you, very useful and informative. Thank you
Glad it was helpful!
If you are prone to develop kidney stones, you should avoid spinach since it is high in oxalates.
Thanks for the information
This is highly educative and informative.
You can get cured by Doctor Oseiwe on CZcams with his herbal medicine,🌿🌿🌿 to cure diabetes and some other disease permanently 🌿🌿
Thanks for sharing 👍
love this channel
Thank you for this information. Very helpful.
You are so welcome! Glad it was helpful.
Fermented veg ,fish, avocad sweet potatoes and yams , old oatmeals, nuts such as (peanuts wallnuts, brazil nuts, cashew nuts) yogurts ( unsweetened plain ), berries such as ( blue,rasp berries strawberries ) 3 special veg ( brocolli, brocolli sprouts, brocolli extracts or powder, spinach, cauliflower antioxidant), mushrooms edible portabello mushrooms,eggs, (1 to 3 eggs a day, ) pumpkin and pumpkin seeds
And last legumes Such as beans and lentils
Very informative, thank you!
I have learned a lot about many different types of helpful foods that can assist with low blood sugar in this well-presented video thank you so much
Thanks for the video ,I appreciate
Glad you liked it!
Very professional, I appreciate. 10.
Thank you 😊🙏
Thanks. Very informative video.
Glad it was helpful!
thank you so much for this valuable information
Thaks big help for me to control my blood sugar levels
Thank you for your excellent video.
Thank you for a very informative an educational guidance for us who are at a lost to ourselves in avoiding foods that are beckoning us to eat but would drag us to hell with their kind influence on disease to get worse.
I appreciate this video really interesting and informative. THANK YOU SO VERY MUCH
Good to know. Thanks
Thank you
Good suggestions 👍👍
Thanks 🙂