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Monday, August 20, 2018
These Ten Foods Balance Your Blood Sugar And Prevent Diabetes
he current diabetes epidemic makes it all the more important for people to watch what they eat. Here is a list of some of the most potent anti-diabetes foods that can effectively keep the disease at bay. (h/t to Healthline.com.)
Brown rice — Whole grains such as brown rice have low glycemic index and contain essential nutrients such as magnesium and fiber.
Apples — Apples are known to contain essential vitamins and nutrients that keep the disease in check. According to experts, apples contain the plant pigment quercetin, which promotes efficient insulin secretion while simultaneously staving off insulin resistance. Apple skin contain six times more quertecin than its flesh, experts said.
Berries — Berries are packed with antioxidants and anti-inflammatory compounds that improve the overall health in diabetes patients.
Yogurt — A study conducted by the Harvard School of Public Health revealed that daily consumption of yogurt may slash Type 2 diabetes risk by up to 18 percent. Certified diabetes educator Marina Chaparro noted that yogurt, especially its Greek variety, is packed with protein that promotes satiety and prevents large spikes in blood sugar levels.
Non-starchy vegetables — These vegetables — such as artichokes, broccoli, and beets — have lower glycemic index and fewer carbs making them ideal for diabetes patients.
Asparagus — Asparagus and other green leafy vegetables contain high levels of antioxidants that help curb inflammation and promote blood sugar balance. An analysis published in the British Medical Journal revealed that increased consumption of green leafy vegetables may cut diabetes risk by 14 percent.
Nuts and seeds — These foods have low glycemic index and contain essential fatty acids that improve heart health and lower cholesterol levels.
Coffee — A study published in the European Journal of Clinical Nutrition revealed 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.
Tomatoes — Tomatoes are rich in lycopene that may help keep cancer and macular degeneration at bay. A study published in the International Journal of Food Sciences and Nutrition also showed that eating tomatoes may reduce cardiovascular risk associated diabetes.
Citrus fruits — Citrus fruits such as oranges and grapefruits are excellent sources of fiber. Experts suggest eating citrus fruits whole instead of juicing it, as fruit juices were found to increase the risk of diabetes. (MORE)