Diabetes is among today’s significant and frightening health problems. Are you curious about what are the foods that keep diabetes away? Diabetes mellitus (commonly referred to as diabetes) is a medical condition that is associated with high blood sugar. Nearly 24 million US citizens are diagnosed with diabetes type 2 and about 57 million are considered pre-diabetic.
Diabetes is characterized by a decreased sensitivity to blood insulin, the hormone which gets sugar into our cells which later may be used for energy.
Top foods that keep diabetes away
Do you or someone you know suffer from diabetes? Even if you currently do not or do have type1 or type 2 diabetes, eating more vegetables will prevent you from getting diabetes or control it effectively. Studies have shown that non-fat dairy foods, certain fruits and green leafy vegetables can help you control high blood sugar or glucose levels. Let’s have a look what are those foods that keep diabetes away:
Non-fat milk and yogurt
Non-fat dairy foods like milk and yogurt are fortified with vitamin D, and you can easily obtain this essential nutrient from your everyday serving. These dairy products are wise options for diabetes sufferers as they have a low level of GI scores.
Apples
Apples are rich in quercetin, which helps to control your diabetes. Other good sources of quercetin are berries, tomatoes, onions and leafy green vegetables.
Avocado
Avocado is not like other fruits as it contains a low sugar and carbohydrate content, but it contains a high-fat content.
Avocados have large amounts of mono saturated fats that will help to regulate your blood sugar levels as well as other problems related to diabetes. These fats may also help you to manage your blood cholesterol levels under control which in turn lower the risk of heart diseases.
Green tea
Both green tea and black tea are good for diabetes. Consuming green tea is most effective to lower the odds of developing diabetes in healthy people.
The main advantage of green tea is to control your weight, sugar level in the bloodstream and burn excess fat which in turn reduce the progression of this kind of polygenic disease.
Barley
Barley is a wonderful whole-grain option as it contains a high concentration of soluble fiber like beta-glucan soluble fiber, which helps to promote healthy blood-glucose levels, lower bad cholesterol, promote normal blood pressure levels and also helps to control body weight, all of these issues are related to diabetes.
Beans
Beans are the best source of soluble fiber, which not only makes you feel full for longer time, also it decreases digestion and keeps your blood sugar from spiking after having a food.
Cinnamon
Cinnamon is not only a spice loaded with healthy anti-oxidants, but it is also used to help the diabetes patients to regulate their blood sugar levels.
It is a safe and effective way to regulate HbA1c levels and in many cases, it also helps to control blood pressure levels [Consequences Of High Blood Pressure], cholesterol levels and other cardiovascular health measures.
Nuts
Nuts are one of the healthiest food that can help maintain diabetes complications. Nuts are rich in heart-healthy fats, fiber, anti-oxidants and other health-promoting nutrients. A handful of nuts may help a diabetic patient to control their blood sugar and cholesterol levels.
Brown rice
Brown rice contains fiber and vitamin rich that helps to lower the risk of developing type-2 diabetes in both men and women [Symptoms of Type 2 Diabetes in Women]. Brown rice also offers a lower glycemic index compared to white rice. A low glycemic index will help to control your blood sugar levels.
Green leafy vegetables
Green leafy vegetables like collards, spinach, broccoli, kale, lettuce, swiss chard and collard greens are a good source of a varied mix of vitamins and minerals, which help to reduce the risk of diabetes, heart disease, stroke, obesity and certain cancers. Therefore, these Non-Starchy vegetables should be encouraged with every meal.
Bottom line
Sadly, the modern western diet is not healthy because of the high concentration of fats and sugar found in processed food. You need to maintain a proper diet which have the foods that keep diabetes away. However, it doesn’t mean you have to become a fanatical vegetarian.
All you need to do is to understand the principles of good nutrition, and then apply them. It is important to seek medical advice before making changes to your customary lifestyle. It really isn’t the end of the world, just start making smarter food choices now to manage or stay away from diabetes. Happy healthy eating!
