Diabetes is on the rise and bad dieting has made it even more predominant especially in the Western world. But there’s good news for everyone; the power to change many of the factors that increase the risk of the condition is within us. They are embedded in this nutritional guide featuring 14 foods that will thwart chances of diabetes.
A survey by Nicholas Fuller PhD, from the Boden Institute Clinical Trials Unit, University of Sydney, Australia finds out that eating eggs reduce blood sugar level. The study which monitored a number of people for 3 months concluded that those who ate them had quality appetite control than those who did not eat eggs.
Also, people with type 2 diabetes showed no signs of increased cholesterol. And those without diabetes got their chances of developing it reduced by more than a third. Egg protein is rich in amino acids and other vital nutrients even though many say its yolk is unhealthy. Taking one or 2 daily hasn’t killed most people, also eggs can stave off unhealthy appetite which is one good way to fight diabetes.
Cinnamon is one of the healthiest spices in the world. A survey at the Human Nutrition Research Center in Beltsville, Maryland, suggests that the cells of those who use ½ teaspoon of cinnamon daily are more sensitive to insulin than those who don’t. And such cells convert blood sugar to energy, reducing the risk of diabetes. While some studies showed otherwise, the spice is known to be nutrient-rich and considered to be especially beneficial for health and well-being.
Researchers confirm that chronic inflammation—caused by high fatty foods, lack of exercise, and eating too few fruits, vegetables, and good fats— can hike the chances of heart attack, and can reduce the body’s ability to absorb blood sugar (diabetes). On the contrary, drinking green tea and orange or cranberry juice which are packed with flavonoids known to be strong inflammation-fighters can take the edge off diabetes and other inflammatory-related diseases.
Monitoring your cholesterol is important whether or not you have diabetes and Guava helps do that just fine. This peculiar fruit has many health benefits that make it a suitable food for combating diabetes. A study conducted by I-Shou University of Taiwan shows that taking guava without the skin can reduce sugar absorption in the blood stream. More so, Guava has high vitamin C and can greatly shrink damage of cells which aids the developing diabetes.
A diabetic patient stands the risk of developing heart disease and fish is known to scale down such chances. Having a portion of the sea animal once in one week can minimize the risk of heart disease by 40%! Fish also contains healthy fats and have a positive effects on the body! The fatty acids help reduce inflammation in the body, along with diabetic symptoms like insulin resistance.
Not all red meat are created equal. Some are poison on their own while some are not. A few experts wrongly include lean red meat among the toxic ones. However, lean red meat can combat diabetes .When choosing red meat insist on eating grass fed, low toxic meat and lean cuts such as fillet, sirloin or rump. Since protein makes the stomach full for longer. there won’t be unnecessary yearning for unhealthy foods, and when you find out that you are almost eating nothing, it means fewer insulin spikes.
Eating whole fruits, but particularly apples, blueberries, and grapes can lower risk of diabetes. Apples have low calories and are high in fiber (4g per apple). They also restrain bad cholesterol and control blood sugar level. Granny Smith and Red Delicious are two of the most nutritious varieties of apples available. Add sliced apple to your oats and milk in the morning to create a perfectly balanced breakfast.
Most fruits can be a good choice because they have a great effect on your blood sugar and Avocados are one of such kind of fruits. The uniquely creamy food contains monosaturated fat (said to be the healthiest of fats) that can prevent dangerous blood sugar spikes. Researchers opine that a diet rich in monounsaturated fats and low in low–quality carbs may improve insulin sensitivity. The healthy fat can also reverse the effects of insulin resistance and stop any risks of diabetes.
Broccoli is a wonder food that shouldn’t be missing on your diet list. The super vegetable is packed with a good amount of chromium which regulates safe blood sugar in your veins and arteries. It is also composed of an abundance of sulforaphane which is anti-cancer, anti-diabetic and antimicrobial. The quantity of vitamin C contained in the vegetable is enough to take you one whole day in just one serving. In fact, a daily dose of broccoli might prevent dozens of diseases before they even have a chance to start.
There’s good news for those of you who wake up to a bowl of cereal containing flaxseed every morning, or who take the magical food in other ways. The powerful plant food might hold the key to a longer life, fending off cancer, diabetes, stroke and heart disease.
The shiny brown seeds combat diabetes in 3 different ways. They contain protein, healthy fats and fibre and is a good source of magnesium. Magnesium is an important mineral that helps cells use insulin and metabolise fat. It is worthy of being included in any diabetics’ diet. For longer lasting flaxseed, get them in bulk and keep refrigerated.
Peanut butter is loaded with an excellent blend of fibre (2 g per serving) and protein (8 g per serving). A recent research shows that peanut butter can delay people’s appetite for about two hours longer as it fills you up and keeps you feeling full longer. Overall, you eat less. The butter also contains monounsaturated fats that give a healthy hand to the body’s metabolism. Including the dry groundnut paste to your diet can decrease your risk of heart disease, diabetes, and other chronic health conditions. This is because a serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6.
Barley significantly lowers blood sugar level by a whopping 70% after meals. It also contains chromium, magnesium and vitamin B1. The superfood grain is able to slow down your digestion thanks to its soluble fibre that offers slow, sustained energy from your carbohydrates. As a point of fact, the food has a better efficiency rating than brown rice in terms of sustained energy. According to Glycemic index (GI) which ranks food based on its ability to raise blood glucose, Barley has a GI of 25, compared to 58 for oatmeal, 55 for brown rice and 45 for pasta. And the lower the GI, the less impact it has on blood glucose levels meaning that Barley reduces blood sugar level dramatically.
Garcinia mangostana is a tropical fruit that grows in India and the Philippines. The amount of antioxidants present in mangosteen which boosts immune system lowers blood cholesterol level in the blood. Studies show that mangostana has a fascinating effect on the body so much that an edible portion of 100g can treat the symptoms of obesity by reducing inflammation of adipose tissue.
Onions are one of the best vegetables that fight the chances of your body developing diabetes. A research suggests that consuming onions could lower high blood sugar and improve cholesterol. The study also suggests that the vegetable’s bulb extract known as, Allium cepa, which is much similar to the compounds (propyl, allyl, allicin, and disulphide) are used for insulin synthesis.