Type 2 diabetes: Type 2 diabetes represents 90% of global diabetes cases and is often referred to as “adult-onset diabetes”. Type 2 diabetes is a result of lifestyle, not a disease that you are born with and it means that your body is unable to properly utilize the insulin that your pancreas produces. The ways that insulin is replaced in the body can cause either low or high blood sugar, both of which can be very dangerous. There is no known cure for diabetes, although there are medications that people take to monitor and regulate their blood sugar.
However, there is another option – managing your diet properly! There are many essential foods that diabetics should add to their diet that can help keep their bodies healthy and regulate their blood sugar in a natural way. According to a recent study plant-based foods contain antioxidants that may improve blood sugar in people at risk for diabetes and heart disease. Let’s take a closer look at the 15 best foods for diabetics.
1) Spinach – spinach, kale, Swiss Chard and broccoli are great for diabetics. The low-calorie and low-carb nature of these vegetables, combined with their high antioxidant potential, makes them ideal for fending off chronic illness. A study reported a 14% reduction in developing Type 2 diabetes when green, leafy vegetables were a regular part of one’s diet.
2) Dark Chocolate – The high content of flavonoids and other antioxidants in dark chocolate reduces insulin resistance, increase insulin sensitivity, lower cravings for food and sweets, and also lowers chances of heart problems and blood pressure issues.
3) Beans – The high fiber content of beans is important for managing glucose absorption, but recent research has also shown that legumes are able to lower stroke risk and regulate insulin release in the body, making it a major diabetes booster.
4) Garlic – Although its direct impact on diabetes is somewhat unclear, garlic is known to reduce blood cholesterol, lower chances of blood clots, reduce the risk of stroke, and lower blood pressure, all of which are associated with complications or are indicators of diabetes risk.
5) Fish – Not only do the omega-3 fatty acids in fish like salmon, mackerel, and herring reduce your risk of heart disease, which diabetics are already prone to, but the healthy combination of protein and fat actually slows the absorption of carbohydrates, which helps your body maintain stable blood sugar levels.
6) Blueberries – Is praised for being rich in antioxidants, and the anthocyanins in blueberries can significantly lower your chances of contracting type 2 diabetes by more than 20% according to recent research.
7) Egg whites – Egg whites are a healthy lean protein and are very low in carbohydrates, which means that it doesn’t impact your blood sugar levels and helps you prevent the onset of type 2 diabetes.
8) Oatmeal – The high content of soluble fibre in oatmeal can help to reduce feelings of hunger, while also blocking the absorption of carbohydrates, which can keep your blood sugar levels on an even keel. Furthermore, it lowers the changes of cardiovascular diseases and high cholesterol, which are dangerous for those who suffer from diabetes.
9) Tomatoes- The carotenoids and flavonoids found in tomatoes work as great anti-inflammatory and antioxidant agents in the body, lowering your risk of chronic diseases, heart conditions, cholesterol, and other telling signs that can often lead to diabetes. They are also non-starchy vegetables, so they will keep your blood sugar levels under control.
10) Nonfat Yogurt has been shown to be a major booster for diabetics, as the high-protein, low-fat, and low-carbohydrate combination lowers the absorption of glucose into our body, while the calcium content has also been shown to lower type 2 diabetes risk.
11) Quinoa – This grain is a complete protein, which is extremely important for our health, and it is also packed with fiber, which increases insulin sensitivity and regulates the absorption of carbohydrates into the body, preventing fluctuations in blood sugar that diabetics have to avoid.
12) Red Onions – The antioxidants found in red onions make them powerful anti-cancer food, they are good for boosting heart health, and reduce the chances of chronic diseases like diabetes.
13) Almonds – provide a huge boost of magnesium and monounsaturated fats, which regulates carbohydrate metabolism. Research has also shown that a high-magnesium diet helps to lower your chances of developing type 2 diabetes by more than 30%.
14) Olive Oil – By replacing butter and lard with olive oil you can reduce your chances of developing diabetes by more than 50%, not to mention the important antioxidants and monounsaturated fats that reduce heart disease and cholesterol, both of which diabetics are prone to have problems with.
15) Sweet Potatoes – Compared to their white cousins, sweet potatoes have been show to reduce A1C levels (a measurement of blood sugar) by up to .5%, while the anthocyanins and other antioxidants help to prevent chronic diseases like coronary heart disease and cancer, for which diabetic patients are at higher risk.