Hyperglycemia or abnormally high blood glucose (blood sugar) levels is a medical condition that affects the entire organism, including the hear, kidneys and eyes. In order to prevent damage and further complications caused by the excess of glucose in the bloodstream, it is of extreme importance to pay attention to your diet.
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It is scientifically proved that poor diet is one of the causes for the development of type 2 diabetes and other degenerative and chronic diseases.
In today’s article we are going to present you 10 foods that prevent and in same time lower the sugar levels in the blood. By consuming these super foods on a regular basis you can stabilize and even lower the blood sugar levels. It is also important to mention that patients who already take diabetes medications should pay attention to their diet choices because what they eat and drink can greatly affect the way their organism manages the disease.
TOP 10 FOODS TO STOP DIABETES
1.CINNAMON
Cinnamon contains components that have the ability to promote glucose metabolism and reduce high levels of bad cholesterol. Recent scientific study showed that only ½ a teaspoon of cinnamon powder per a day significantly decreases fasting blood glucose levels and increases insulin sensitivity in patients who suffer from diabetes.
How to include cinnamon in your diet? You can sprinkle some in your coffee, tea or cocoa, you also can add it into the morning oatmeal, and even add it to chicken or fish dishes.
- SWEET POTATOES
Sweet potatoes contain the beta-carotene antioxidants, but also are high in vitamin A, vitamin C, potassium and fiber. All these ingredients were proved to be helpful in controlling the blood sugar.
However, it is important to mention that diabetic patients should not consume regular potatoes, because they have higher glycemic index alternative than sweet potatoes.
You can prepare grilled or baked potatoes (it is advisable to prepare the entire potato, including the skin), but you sweet potatoes are tasty when are steamed, roasted or stewed.
- BEANS
Beans are high in dietary fiber, protein, magnesium and potassium. These minerals are extremely important for patients who suffer from diabetes. Studies showed that beans slow down the process of digestion and thus help maintain blood sugar after eating a meal.
Depending on what you prefer to eat, you can choose between pinto, navy, white, lime, chickpea, soybeans or black beans. You can add beans in soups or salads, or as an ingredient in main dishes.
Depending on what you prefer to eat, you can choose between pinto, navy, white, lime, chickpea, soybeans or black beans. You can add beans in soups or salads, or as an ingredient in main dishes.
- DARK GREEN LEAFY VEGETABLES
Dark green leafy vegetables are one of the healthiest foods because they are high in vitamin C, insoluble fiber, magnesium and lots of calcium and low in very low in calories and carbohydrates.
There are many studies which have showed that these nutrients lower the risk of type 2 diabetes. In order to prevent or control diabetes, it is advisable to eat more spinach, kale, kale, green cabbage, mustard greens and other leafy vegetables daily.
- BERRIES
Berries of all kinds (strawberries, blueberries, cranberries, etc.) are rich source of antioxidants, vitamins and fiber that are extremely helpful in controlling the blood sugar levels, but in same time prevent occurrence of cancer and heart disease.
How to include berries in your diet? Add berries to smoothies, salads or eat berries whenever you feel the need to eat something sweet.
How to include berries in your diet? Add berries to smoothies, salads or eat berries whenever you feel the need to eat something sweet.
- FISH
It is well known fact that fish is rich source of omega-3 fatty acids and one of the healthiest meals. In addition to that, fish is great source of protein, and a great substitute for meat high in fat.
Doctors explain that in order to get all of the benefits, we should eat fish at least twice a week. For diabetic patients, cold water fatty fish such as salmon, sardines, halibut, herring, mackerel, and tuna are best choice.
Also, it is important to mention that you should eat baked or grilled fish and avoid the bread and fried varieties.
- WHOLE GRAINS
Magnesium, chromium, omega-3 fatty acids and folic acid are some of the wide variety of nutrients contained in whole-grain foods. Scientists explain that the whole grains have the ability to lower the blood sugar level and also efficiently reduce your blood pressure and LDL (bad cholesterol).
How to include more whole grains to your diet? Well, instead of white rice eat brown rice and eat whole wheat flour instead of refined flour.
How to include more whole grains to your diet? Well, instead of white rice eat brown rice and eat whole wheat flour instead of refined flour.
- NUTS
Walnuts are abundant in healthy fats, vitamins, fiber and a lot of minerals including magnesium and vitamin E which have the ability to stabilize the blood glucose levels. Walnuts were proved to be efficient in reducing insulin resistance and also fight heart diseases. Diabetic patients as well as people who want to prevent occurrence of type 2 diabetes, should eat nuts on a regular basis.
Nuts of all kinds – nuts, pecans, almonds, peanuts are incredibly health and efficiently control the blood sugar.
Nutritionists explain that you can soak the nuts in water overnight and thus neutralize the enzyme inhibitors. Remove the nuts from water in the morning and consume them as a breakfast.
- OLIVE OIL
If you are looking for healthy oil for cooking, olive oil is the best choice. The antioxidants and monounsaturated fats contained in olive oil significantly reduce the risk of heart diseases and in same time reduce the insulin resistance. Additionally, olive oil will help you to lose the excess kilograms, and this particularly is important for diabetic patients and patients who suffer from heart diseases and are overweight.
In order to get all of the benefits of the olive oil, always choose extra virgin olive oil. This type of oil is minimally processed and contains more than 30 antioxidant and anti-inflammatory compounds.
- YOGURT
Yogurt is high in protein, vitamin D and calcium. There are many scientific studies which have showed that participants who consume a lot of calcium-rich foods lose weight more easily. Calcium-rich foods also reduce the chances of insulin resistance.
Yogurt also is beneficial for the bones and teeth.
It is advisable to buy nonfat yogurt and eat with oat flakes for breakfast, or prepare a smoothie with yogurt and fresh fruit.
Besides healthy food, it is also important to exercise regularly and try to maintain a healthy body weight.
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