Diabetes has become an epidemic, thus making people watch what they eat. Listed below are some of the most potent anti-diabetes foods that can effectively keep the disease at bay.
Foods That Can Balance Blood Sugar And Prevent Diabetes
Found in apples are essential nutrients and vitamins that keep the disease in check. Experts say that this fruit contains quercetin, which promotes efficient insulin secretion while instantaneously staving off insulin resistance. According to experts, apple skin has six times more quercetin than its flesh.
Vegetables such as broccoli, beets, and artichokes have a lower glycemic index and fewer carbs, thereby making them ideal for diabetes patients.
Daily consumption of yogurt may slash Type 2 diabetes risk by up to 18 percent, according to a study conducted by the Harvard School of Public Health. Certified diabetes educator Marina Chaparro noted that yogurt, particularly Greek variety, is rich in protein that promotes satiety and prevents large spikes in blood sugar levels.
Citrus fruits such as grapefruits and oranges are excellent sources of fiber. Instead of juicing, experts recommend eating citrus fruits whole as fruits juices were found to increase the risk of diabetes.
Green leafy vegetables such as asparagus contain high levels of antioxidants that help curb inflammation and promote blood sugar balance. According to an analysis published in the British Medical Journal, an increased consumption of green leafy vegetables may cut diabetes risk by 14 percent.
Its richness in lycopene helps cancer and macular degeneration at bay. Eating tomatoes may reduce cardiovascular risk associated with diabetes, according to a study published in the International Journal of Food Sciences and Nutrition.
Nuts And Seeds
These foods have a low glycemic index and contain essential fatty acids that can lower cholesterol levels and improve heart health.
Berries can improve your overall health as it is packed with antioxidants and anti-inflammatory compounds.
In a study published in the European Journal of Clinical Nutrition, results showed that people who consumed more than one and a half cups of coffee daily for 10 years were 54 percent less likely than non-drinkers to develop diabetes.
A report by the World Health Organization (WHO) stated that Type 2 diabetes rates continue to soar across the globe, with obesity and sugary diets being the main culprits. The global diabetes rates in adults showed a nearly fourfold increase from 108 million in 1980 to 422 million in 2014, according to the organization. Moreover, data also showed that the disease was associated with 1.5 million deaths worldwide in 2012 alone and an additional 2.2 million deaths were tied to high blood sugar levels. The WHO further reported that high blood sugar levels raise the odds of heart disease and other chronic conditions.