Top 10 Foods to Prevent Diabetes


Top 10 Foods to Prevent Diabetes

The presence of the diabetic state results when insulin is deficient and urine and blood contain excess sugar. High levels of glucose (sugar) in the blood are a risk factor for heart disease, kidney, nerve, infection, blindness and slow healing. The goal of all diabetics is to keep their blood sugar and blood fat levels as close as possible to normal levels. You can control the symptoms of diabetes by following three cornerstones: exercise, weight control, healthy eating. Choose foods higher in fiber (vegetables, fruits, whole grains) and low in fat (skim milk, low-fat cheese, lean meat), sugars and salt.

1. Okra
Okra contains insulin-like properties that help lower blood sugar levels. "Eugenol", a type of fiber found in okra, helps to stabilize blood sugar by reducing the rate of sugar being absorbed from the intestinal tract. In addition, they are rich sources of dietary fiber, minerals and vitamins. Okra helps the body get rid of toxins and protect it from harmful free radicals.

2. Fatty fish (salmon, sardine, mackerel, golden, rainbow trout)
Researchers say a diet high in fish can help lower the concentration of glucose in the bloodstream. Omega-3 fatty acids (the "good fat" found in fatty fish) have been linked to lowering glucose concentrations and preventing the risk of developing diabetes.

3. Cinnamon
Studies show that half a teaspoon of cinnamon daily makes cells more sensitive to insulin, therefore, cells transform blood sugar into energy. The most active compound of cinnamon (MHCP), blocks the formation of dangerous activity of free radicals and reduces the progression of diabetic complications.

4. Nuts
Just a handful of nuts is enough to get its beneficial properties from its unique nutritional profile. Nuts are a very good source of "manganese", a chemical element that is found in combination with iron. Manganese in nuts helps in the absorption of calcium along with regulating the level of sugar in the bloodstream.

5. Legumes (grain legumes)
Beans, lentils, peas all provide an important source of vitamins and minerals. The consumption of legumes improves the quality of your diet and promotes healthy growth of the body. Rich in fiber and low in glucose, it makes the pulses particularly beneficial by helping healthy blood sugar and insulin levels.

6. Sweet potatoes
Sweet potatoes are naturally sweet, but their sugars are released slowly into the bloodstream. Its deep orange color is a natural source of beta-carotene that increases immunity to the disease. Sweet potatoes contain alpha-lipoic acid (ALA), a dietary fiber that helps stabilize the rate of digestion and regulates blood sugar levels.

7. Green Vegetables
Low in calories and fat, healthy amounts of minerals and vitamins. Green Vegetables are commonly called "antidiabetic superheroes," a nutrient-rich plant-based diet that balances blood sugar. Regular consumption of vegetables provides fiber, which improves the function of insulin, and plenty of magnesium to support your blood sugar.

8. Whole grains
Whole grain products contain all three parts of the grain, providing more vitamins, minerals and proteins. Whole grains include a higher source of dietary fiber as compared to refined grains. A healthy whole-grain diet can help prevent, control or even reverse diabetes.

9. Blueberries
Blueberries contain insoluble and soluble fiber that helps control glucose levels in the bloodstream. Anthocyanins, a natural chemical found in blueberries, reduce fat cells and help prevent high blood sugar levels. Blueberries also contain adiponectin, an armone that regulates blood glucose levels and increases our insulin sensitivity.

10. Low-fat dairy products
Dairy products provide essential nutrients for the body, increasing its consumption of vitamins and minerals. Researchers indicate that lactose, protein and fat in milk all have the potential to improve blood glucose levels. Low-fat milk helps you achieve your health goals and your blood glucose goals. Reducing fat in dairy products reduces calories, saturated fat and cholesterol. Meanwhile, protein, calcium and most other vitamins and minerals remain high.

Video credits to Focal Foods YouTube channel





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Top 10 Foods to Prevent Diabetes

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