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10 Foods for Type 2 Diabetes Prevention and Control

Nearly around 40,000 people get diagnosed with diabetes every year. 
You get on the catch of diabetes when the body does not produce insulin, which is a hormone that helps to get glucose from the bloodstream and convert it into energy.

Sugar Diabetes

Type 2 diabetes is the most common form of diabetes that is even found in many young people.
When it comes to controlling diabetes, it is not difficult to control. Proper exercise and diet can help your body to control its blood sugar levels.
Today we're going to give you a list of foods that helps a lot to diabetic patients. Let's look at them.

1. Beans
Beans are one of the common food staples that are easily available and most commonly found in every household. Beans are said to be founded and cultivated since 9000 BC. and according to reports, people who made lentils and legumes a big part of their diet had the lowest rate of diabetes. Kidney beans are also found helpful. Kidney beans help to keep blood sugar levels from spiking after a meal. In general, beans are packed with important vitamins and minerals like potassium magnesium and are high in fiber and fiber particularly helps to slow down the process of absorbing sugar and thereby improving sugar level.

2. Blueberries 
When added to various recipes, this purple fruit tastes delicious. Also, they are healthy and help in regulating sugar levels.  
They are low in calories and have high oxidants that help the body to fight off against any harmful damage and reduces the risk of cancer. When it comes to diabetes, research shows that the anthocyanins in blueberries help to lower blood sugar levels.  

3. Oatmeal 

Oatmeal is said to be helpful in diabetic conditions. Oatmeal with some blueberries and nuts can make one of the best breakfasts. It can be one of the healthiest ways to start your day. 
It's high in fiber that keeps you fuller for longer so you won't be tempted and feel like to eat snacks or munch.
Oatmeal can help lower cholesterol. Hence adding oatmeal into a daily diet can give a lot of numbers of healthy profits.

4. Citrus fruit

Orange and grapefruits are considered citrus fruit. Citrus fruits are the best source of fiber. Eating such fruits helps you to digest food more slowly and keeping you full for more hours and your body absorbs the nutrients. Fiber-rich foods, like citrus fruits, are low in sugar and have fewer calories that help to reduce the risk of heart disease, type 2 diabetes, and cancer.

5. Broccoli 
Broccoli or any cruciferous vegetable like brussels sprouts cauliflower cabbage and kale are good for anyone with or without diabetes because they contain what is believed to be anticancer and disease-fighting compounds. 
Broccoli is very high in fiber protein and is loaded with vitamins. You can eat broccoli raw or cook it.
Broccoli has sulforaphane - it's an antioxidant that has shown to limit the glucose creation in the liver and thereby help in controlling sugar level. This vegetable is also proven to improve glucose tolerance and thereby regulate fasting blood glucose.

6. Olive oil
We all have heard how beneficial it is to add olive oil in daily food. It can enhance flavor and turn recipes into healthy. You can add it to vegetables like broccoli or salads, which is a healthy meal option. 
Olive oil is a great source of healthy fats like monosaturated fats, which lowers the risk of heart disease and reduces cholesterol and when it comes to diabetes, olive oil can help to control blood sugar.

7. Salmon 

Salmon and other fatty fish are a great source of omega-3 fatty acids that reduces the risk of heart disease and inflammation in the body.
Fish rich in omega-3 are salmon, mackerel, sardines, and are more helpful for those people who are suffering from diabetes. 

8. Leafy greens vegetables

Dark leafy greens like kale, spinach, and other leafy vegetables are great for your health. With full of vitamins like vitamin E and K. They're also a good source of iron, calcium, and potassium. Potassium has been shown to help in managing blood pressure, which is very beneficial for those with diabetes. Persons with low potassium in their body makes less insulin that results in high blood sugar. If your potassium levels are too low, your body makes less insulin. This again leads to high blood sugar. And are more prone to get type 2 diabetes.
Hence try incorporating dark green vegetables into your diet.

9. Walnuts 

Walnuts may be high in fat and calories. But they don't have the composition of saturated fat and poly saturated fats. This type of fat helps your body absorb important vitamins, like vitamins - A, D, E, and also walnuts contain a good amount of omega-3 fatty acids and anti-inflammatory properties and fiber which can help you to stay fuller for longer and are generally have a low glycemic index. Hence, consuming them won't spike blood sugar. 

10. Whole grains

Consuming whole grain food can help to reduce the risk of developing type 2 diabetes. Also, they contain lots of antioxidants and plant compounds that can help prevent diseases and also lowers fasting blood sugar levels and improve insulin sensitivity.
Many studies have shown that including two servings of whole grains each day can lower your risk of diabetes. When we say whole grains, we need foods like a whole host of pharaoh or quinoa.
Quinoa is a great alternative for those who are Celiac or have a gluten sensitivity.

When it comes to health, it is always better to have a healthy diet. Having good food in the daily diet can help you to avoid taking medication at a later adult age and thereby keep you fit and healthy. 
Diabetes is emerging as one of the fastest diseases that people are catching. Adding this list of food in the daily diet can help to control sugar level and their other compositions can help in multiple ways.

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