Prevent Diabetes and Reduce Blood Sugar Levels With These 10 Foods | Diabetes Health Page

Prevent Diabetes and Reduce Blood Sugar Levels With These 10 Foods

By NeNa | Articles

Dec 26

Constant high blood sugar levels can lead to many health complications, especially if people don’t do anything to stabilize them. Blood glucose affects many parts of the body, so if it’s too high or too low it can damage the heart, kidneys, eyes, nerves, etc.

That’s why people with diabetes should do certain lifestyle and diet changes to prevent their blood glucose levels from spiking and staying high for too long. They should also take their diabetes medication regularly if prescribed.

Diet is one of the things they should pay more attention to. They should make sure they eat more diabetes-friendly foods and beverages and avoid those which can spike their blood glucose.

Some of the worst foods for people with diabetes are sugary foods, white bread, white rice, pasta, fast food, processed food, fruit juice, sugar-sweetened beverages, etc.

But, today we’ll focus on the good food choices for people with high blood sugar levels. Consuming them while avoiding the bad choices can help people with prediabetes prevent the development of type 2 diabetes.

Also, they will help people with type 2 diabetes control their blood glucose levels, especially when combined with regular physical activity.

1. Cinnamon

This commonly used spice provides many health benefits, including the ability to reduce blood glucose and manage diabetes, says Healthline.

It can imitate the effects of insulin, as well as improve glucose transport into cells, thus lowering blood glucose levels and fighting diabetes. Some believe that only ½ a teaspoon of the spice a day can help control blood glucose levels.

2. Dark Green Leafy Veggies

Dark green leafy vegetables are a good source of insoluble fiber, vitamin C, magnesium, and calcium. But, they are low in carbs and calories which makes them even better food for people with diabetes.

These include green cabbage, kale, spinach, mustard greens, etc.

3. Sweet Potatoes

People with diabetes should consume sweet potatoes instead of the regular ones. They contain the antioxidant beta-carotene, vitamin A, C, fiber, and potassium, all of which help control blood glucose.

4. Beans

Beans contain some of the essential vitamins and minerals for people with diabetes. They are rich in proteins, magnesium, potassium, and fiber which slow the digestion process and help prevent blood sugar spike after a meal.

Chickpea, pinto, navy, lime, white beans – they are all good options to choose from.

5. Fish

Fish is one of the healthiest foods for anyone, especially for people with diabetes because it contains plenty of omega-3 fatty acids.

It’s recommended consuming cold water fatty fish like sardines, salmon, mackerel, tuna, herring, or halibut twice a week. However, avoid bread and fried varieties.

6. Berries

Berries are packed with fiber, antioxidants, and vitamins – a combination that protects against heart disease, cancer, and blood sugar spikes. All types of berries are beneficial for people with diabetes such as blackberries, strawberries, and blueberries.

7. Nuts

All nuts are beneficial thanks to their incredible nutrient content. Walnuts, for example, contain impressive amounts of vitamins, healthy fats, and minerals like magnesium and vitamin E which help stabilize the blood glucose levels.

Also, they help fight heart disease and lower insulin resistance. That’s why consuming nuts on a regular basis helps prevent and control type 2 diabetes.

8. Whole Grains

The large variety of nutrients in whole-grain foods makes them an excellent choice for people with diabetes. They contain folic acid, omega-3 fatty acids, magnesium, and chromium – a combination which lowers the bad cholesterol, blood pressure, and control the blood sugar levels.

9. Olive Oil

The high amount of monounsaturated fats and antioxidants in olive oil help maintain stable blood glucose levels and prevent heart disease. What’s more, extra virgin olive oil helps the weight loss process, so it’s recommended for overweight people with diabetes.

10. Yogurt

Plain yogurt is a fermented food which contains plenty of vitamin D, protein, and calcium.

Researchers associate it with insulin resistance, lower blood glucose levels, and lower systolic blood pressure. Namely, it helps lower the risk of type 2 diabetes in healthy elderly, study says.

People with diabetes should add these foods to their diet, as well as anyone who wants to keep their blood glucose levels under control. What’s more, they should have a regular physical activity to maintain healthy blood sugar levels and healthy weight.

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