The number of people with diabetes has nearly increased twice in size since 1980. Now, many health experts blame the drastic increase in number on obesity and the widespread lack of physical activity.
Type 2 diabetes is a condition wherein the blood sugar level increases. The condition has been linked to the decrease in insulin released by the pancreas or insulin resistance in the cells of the body.
Glucose, which is the energy source of the cells, can only enter the cell if it’s carried by insulin. If there is lack of insulin produced by the pancreas, it may lead to high blood sugar levels, which is otherwise termed as type 2 diabetes.
Now, some foods can help battle high blood sugar levels.
Aside from the nutrient content, you should consider the glycemic index (GI) of the various foods you’re eating. Foods that have low GI are preferred for those with high blood sugar levels. Here are the 10 superfoods you should consume to combat diabetes.
1. Non-Starchy Vegetables
Non-starchy vegetables such as bean sprouts, asparagus, broccoli, carrots, beets, and squash have fewer carbohydrates per serving. These vegetables will make you feel full and satisfy your hunger while providing important nutrients such as minerals, vitamins, phytochemicals, and fiber. Some studies have shown that eating non-starchy foods may reverse type 2 diabetes.
2. Non-Fat or Low-Fat Plain Milk and Yogurt
Yogurt has a GI score of just 33. This is the perfect dairy product choice for diabetics. It’s also a good source of vitamin D that promotes healthy bones.
Aside from getting lycopene that fight cancer, macular degeneration and heart disease, tomatoes also have a low GI score. This means that it can help lower blood sugar levels.
Blueberries and other berries contain vitamin C and antioxidants. Berries reduce the risk of cancer and heart disease. They’re yummy, sweet, satisfying, and low on the glycemic index.
5. Citrus Fruits
The pulp of citrus fruits are high in fiber. Many studies have revealed that consuming citrus fruits can lower the risk of heart disease, diabetes and cancer. However, stay way from their juice because it can raise blood sugar levels.
6. Omega-3 Fatty Acid Fish
Salmon and other fishes that contain omega-3 fatty acid can help battle diabetes. Omega-3 fatty acid has been linked to the decrease in heart disease risk. These types of fish contain proteins and not carbohydrates, so they will not increase one’s sugar levels.
7. Nuts and seeds
Nuts and seeds like walnuts and flaxseeds contain fiber, omega-3 and magnesium, that are good for the heart and cholesterol levels. According to recent studies, walnuts may help adults who are at risk, reduce their chances of developing Type 2 diabetes.
Beans are considered one of the most nutritious foods. They contain high fiber levels, high proteins and they are low in starch or carbohydrates. They also have a low GI score.
9. Leafy Green Vegetables
Green leafy vegetables like kale provide more than 100 percent of the daily recommended intake of vitamin K and A. Aside from reducing the risk of heart disease, eating kale and other greens can dramatically reduce the risk of diabetes.
10. Whole Grains
Barley, lentils and other whole grains are packed with antioxidants that can help in promoting a healthy digestion. They can lower blood cholesterol levels and have low GI scores, which are ideal for those with diabetes.
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