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Top 10 Foods to Prevent Diabetes

The presence of the diabetic state results when insulin is deficient and the urine and blood contains excess sugar. High glucose (sugar) levels in your blood are a risk factor for heart disease, kidney disease, nerve damage, infection, blindness and slow healing. Every diabetic’s goal is to maintain their blood sugar and blood fat as close to normal levels as possible. You can control symptoms of diabetes by following three cornerstones: exercise, weight control, healthy eating. Choose foods higher in fiber (vegetables, fruits, whole grains) and lower in fats (skim milk, low-fat cheese, lean meat), sugars and salt.

1. Okra
Okra contains insulin-like properties that help reduce blood sugar levels. “Eugenol”, a type of fiber found in okra, helps to stabalize blood sugar by curbing the rate of which sugar is absorbed from the intestinal tract. Furthermore, they are rich sources of dietary fiber, minerals and vitamins. Okra helps the body rid off toxins and protect it from harmful free radicals.

2. Oily Fish (salmon, sardine, mackerel, bream, rainbow trout)
Researchers claim that a diet high in fish can help lower the concentration of glucose in your bloodstream. Omega-3 fatty acids (the “good fat” found in oily fish) has been linked to lowering glucose concentrations and preventing the risk of developing diabetes.

3. Cinnamon
Studies show that half a teaspoon cinnamon daily makes cells more sensitive to insulin, consequently, the cells transform blood sugar to energy. Cinnamon’s most active compound (MHCP), blocks the formation of dangerous free radical activity and reduces the advance of diabetic complications.

4. Walnuts
Merely a handful of walnuts is sufficient to obtain their beneficial properties from their unique nutritional profile. Walnuts are a very good source of “manganese”, a chemical element found in combination with iron. The manganese in walnuts helps in calcium absorption along with regulating sugar level in the bloodstream.

5. Pulses (Grain Legumes)
Beans, lentils, peas, all provide a significant source of vitamins and minerals. Consumption of pulses enhances your diet quality and promotes a healthy growth of the body. High in fiber and having a low glucose level, makes pulses particularly beneficial by assisting in healthy blood sugar and insulin levels.

6. Sweet Potatoes
Sweet potatoes are naturally sweet-tasting but their sugars are slowly released in the bloodstream. Their deep orange color is a natural source of beta-carotene which boosts immunity to disease. Sweet potatoes contain alpha-lipoic acid (ALA), a dietary fiber which helps steady the pace of digestion and regulates blood sugar levels.

7. Green Vegetables
Low in calories and fat, wholesome amounts of minerals and vitamins. Green Veggies are commonly called “anti-diabetes superheroes”, a plant-based diet rich in nutrients that balance the blood sugar. Regular consumption of vegetables provides fiber, which improves insulin function, and plenty of magnesium to support your blood sugar.

8. Whole Grains
Whole grain products contain all three parts of the kernel, providing more vitamins, minerals and protein. Whole grains include a higher source of dietary fiber in comparison with refined grains. A healthy whole-grain diet can help prevent, control or even reverse diabetes.

9. Blueberries
Blueberries contain both insoluble and soluble fiber which helps control glucose levels in the bloodstream. Anthocyanins, a natural chemical found in blueberries, shrinks fat cells and helps to avoid high blood sugar levels. Blueberries also contain adiponectin, a harmone that regulates blood glucose levels and increases our sensitivity to insulin.

10. Low-fat Dairy
Dairy products provide essential nutrients for the body, boosting your vitamin and mineral intake. Researchers indicate that the lactose, protein and fat in milk all have the potential to improve blood glucose levels. Low-fat dairy helps you achieve your health goals and your blood glucose targets. By decreasing the fat in dairy products you cut calories, saturated fat and cholesterol. Meantime, protein, calcium and most other vitamins and minerals remain high.


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