Whether you are among the 24 million people of America with diabetes or among the 57 million who have the symptoms of prediabetes, a regular check on your diet should be made rule number one.
When we talk about diabetes there are three types:
- Type 1 Diabetes
- Type 2 Diabetes
- Gestational Diabetes
In the case of type 1 Diabetes the body does not produce the important hormone called, insulin. While in type 2 Diabetes the body actually makes insulin but does not properly consume it and it is more common than type 1, accounting for 90% for the world’s diabetes. Type 2 diabetes is also becoming common among young children. A third type of diabetes is Gestational Diabetes which is developed during pregnancy, in every 2 to 4% of the cases. The babies born to such mothers are also at a risk of developing diabetes.
Prediabetes is also a condition where a person’s blood glucose levels are usually at the border line, but not high enough to be declared as type 2 Diabetes.
There are a lot of things that a person needs to include in his lifestyle to avoid the damaging effects of diabetes, especially some foods need to be added to the diet rich in nutrients like potassium, calcium, magnesium, vitamin A, C and E. Here is the list of super foods that are rich in these nutrients and are ranked among the top foods that help combat diabetes.
The essential component called curcumin found in turmeric is effective for preventing diabetes and this fact has been supported by a research presented by the journal called, “Diabetes Care”. You can add grounded turmeric to your curries, egg salad or sautéed vegetables.
You can read more about turmeric and its health benefits here.
A research conducted by Louisiana State University in 2011 found that people who eat a quarter ounce of nuts in a day have 5% less chances of developing Type 2 diabetes and heart diseases, combinedly known as metabolic syndrome. So it is suggested to have a handful of nuts in a day.
Cheese and Yogurt
Fermented dairy products such as yogurt, kerif(fermented milk) and cheese are helpful in reducing the risk of developing diabetes up to 12%. This study has been published in American Journal of Clinical Nutrition. How fermented dairy products are helpful? Researchers say that the good bacteria found in fermented products are the curing factor for diabetes.
The vitamin C enriched strawberries have been recently found to be very helpful for treating diabetes. British researchers have found an extract from strawberries that help activate a special kind of protein that decrease LDL cholesterol and blood lipids, both of them contribute in the development of diabetes. Strawberries are also helpful in maintaining the blood sugar according to a study published in the British Journal of Nutrition.
Did you know that 2 glasses of red wine can prove to be powerful fighter of diabetes? The compound called resveratrol found in red wine or in the skin of the grapes helps to regulate insulin and also reduces the glucose levels in the blood.
Good news! Now even diabetics can have a sugary treat like dark chocolates. According to the British Medical Journal, people who have dark chocolate regularly have lower chances of developing diabetes. In addition to that the risk of developing cardiovascular disease was reduced up to 37% and the risk of stroke was reduced to 29% by having dark chocolate. Previous researches also reveal that the dark chocolate can reduce blood pressure and regulate the insulin levels.
Obviously you must be thinking about the sugar contents in dark chocolate. It is suggested to choose the ones with higher cocoa percentage as they contain less sugar.
You can lower your fasting blood sugar by incorporating cinnamon to your diet. The scientists at UC- Davis conducted some researches and found that cinnamon improves insulin sensitivity, lowers LDL cholesterol and triglycerides. You can sprinkle some cinnamon powder in your coffee or add it to cereals.
Read more about cinnamon – a natural medicine here.
Now when you will take the first sip of your morning coffee you can actually feel good about it. Why? Because, you are doing something good to your body. Inside your coffee are some compounds that inhibit the release of the hormones that are responsible for diabetes. A study reveals that 4 cups of coffee in a day are enough to lower the risk of type 2 Diabetes up to 50%.
Read health benefits of apple here.
Spinach and Kale
Green leafy vegetables can reduce the risk of diabetes up to 14%, if only 1.15 serving is taken daily according to the British Medical Journal 2010.
High intake of magnesium reduces the chances of developing type 2 diabetes according to an article published in Diabetes Care. A ¼ cup of wheat bran can give you 22% of your daily magnesium requirements.
By incorporating these foods you may reduce the risk of developing diabetes, but it is also suggested that you drink plenty of water, take regular exercise and maintain a healthy lifestyle to stay fit and diabetes free life.