NEW YORK – Today celebrates World Diabetes Day, a day of global awareness ofthe disease held annually. The theme for 2014 is Healthy Living and Diabetes – specifically focusing on how blood sugar levels can be controlled by food.
Here is 10 best super foods for Diabetes prevention.
Studies show that chronic inflammation—caused by high-fat foods, lack of exercise, and eating too few fruits, vegetables, and good fats—can increase risk of hearts attacks and thwart the body`s ability to absorb blood sugar. A simple solution: Drink green tea .It is packed with flavonoid which is a powerful inflammation-fighter and increases insulin activity. Rope in one cup of green tea every day and see the effets.
Wild salmon is the perfect medicinal food for people with diabetes. It is an extremely high source of Omega-3 essential fatty acids that are crucial for reducing inflammation and lowering blood sugar levels. The presence of Omega-3s also reduces one’s risk of developing cardiovascular diseases.
Research says that eating fish can help improve insulin sensitivity as it is rich in omega-3 fatty acids. It helps in lowering of glucose concentrations thereby reducing the risk of developing diabetes. Also, it is an excellent source of lean protein. One can choose from a variety of fishes like catfish, cod, or tilapia that can be easily prepared by baking, grilling or roasting.
Non fat yogurt
If one is a diabetic, then the healthiest yogurt choices will be fat-free, low-fat and low in sugar yogurt making it an excellent food for slowing or preventing an unhealthy rise in blood sugar. A diabetic person may enjoy non-fat or low-fat yogurt as part of a healthy meal or snack like one can blend yogurt with fruit and artificial sweetener and then consume it. Similarly, at lunch or during snacking, yogurt can be used as a substitute for mayonnaise in a sandwich.
Eggs are perfect muscle building food as they contain the highest quality protein. Eating egg whites is an excellent option to prevent type 2 diabetes as it is rich in high-quality lean protein and low in carbohydrates.
Studies show that people with diabetes tend to have lower levels of vitamin C in their bodies, so antioxidant-packed citrus fruit is a great snack choice. Grapefruit, oranges, lemons and limes have insulin-like properties which check Type-2 diabetes.
Dark Green Leafy Vegetables
A diet high in green leafy vegetables can reduce your risk of Type 2 diabetes. Spinach, collards, kale turnip green, broccoli, cabbage, lettuce – these powerhouse foods are extremely low in calories and carbohydrates. Research reveals that eating at least a serving and a half of green leafy vegetables every day reduces diabetes risk by 14 percent.
Diabetics could have a much better chance of keeping their blood sugar levels under control most of the day if they begin their day with oats. A type of fiber found in oats Beta-glucan has shown beneficial effects in people who have diabetes. Heart-healthy oatmeal is packed with soluble fiber which slows the absorption of glucose from food in the stomach keeping blood-sugar levels under control.
Studies suggest that eating a cup of beans every day may help people with type 2 diabetes control their blood sugar and also possibly reduce their risk of heart attacks. Beans are recommended for diabetics due to their low glycemic index. Also, they are a rich combination of high-quality carbohydrates, lean protein and soluble fiber that help calm down blood-sugar levels.
Recent studies reveal those who eat peanuts every day cut their risk of developing diabetes by as much as 21 percent. An ounce a day of walnuts, almonds, or cashews can work wonders.People who eat nuts regularly have lower rates of heart disease than people who don`t eat them. An ounce of nuts can go a long way in providing key healthy fats along with hunger management.