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Top 10 Foods that Help Prevent Diabetes



your diet and lifestyle are important aspects of diabetes management and treatment. One reason is that the food you eat on a day to day basis has a direct impact on your blood sugar levels. For instance, high carb foods raise your blood sugar levels. The digestive system breaks down the digestible ones into sugar, which enters the blood.
Number 1. Oranges.
Oranges, grapefruits, clementines – research suggests that consumption of citrus fruit has a positive, long-term effect on blood sugar, as well as cholesterol levels, thanks to the anti-inflammatory compound hesperidin and a healthy dose of soluble fiber. Additional research from Harvard School of Public Health suggests that eating the whole fruit, rather than the juice, was associated with a lower risk of developing Type 2 diabetes.

Number 2. Nuts.
Nuts contain unsaturated fats, proteins and a range of vitamins and minerals that lower cholesterol, inflammation and insulin resistance. According to a study published in the journal BMJ Open, you should include at least 50 grams of almonds, cashews, chestnuts, walnuts or pistachios in your daily diet to control high levels of blood fats and sugars.

Number 3. Use less salt.
Having too much salt increases the risk of high blood pressure. This, in turn, increases your risk of heart disease and stroke, which people with diabetes are already at higher risk of. Aim for a maximum of 6g of salt per day. As many pre-packaged foods already contain salt, try to rely less on processed foods – check food labels if you are not sure how much salt they contain. A good way to cut down on processed foods is to cook from scratch at home. You can also adapt recipes by cooking with herbs, spices, and peppers to replace salt.

Number 4. Green Vegetables.
Higher Intakes of leafy greens and non-starchy, green vegetables in type 2 diabetics ages 65 and older was associated with decreased levels of Hg and significant reductions in cardiovascular risk factors. It is still being studied as to whether these effects are due to the nutrient-density of vegetables – specifically vitamins A, C, and E, and magnesium whose intakes have been associated with better glycemic control – or the substitution of these vegetables in place of less nutrient-dense foods. Best results were seen when at least 200g of vegetables were consumed each day, with at least 70g from green veggies.

Number 5. Eat more pulses and fish.
Eating too much red and processed meat such as bacon, ham, and sausages are associated with various health conditions such as CVD and certain types of cancers. Replace these with pulses, eggs, fish, poultry, and nuts. Beans, peas, lentils, and dhal are high in fiber, have little effect on blood glucose levels and can be good alternatives to meat.
Aim for two portions of oily fish a week. They are rich in omega-3 oil which helps protect against heart disease, which people with diabetes are at higher risk of. Examples include salmon, mackerel, sardines, and pilchards.

Number 6. Probiotics.
Over the past few years, several studies have examined the effects that “good” bacteria may have on glucose regulation, with some focusing on yogurt intake and others focusing on the probiotic intake. Initial findings on all studies suggest that eating foods high in probiotics, such as yogurt, significantly improves fasting glucose levels and HgbA1c when consumed regularly and longer than eight weeks.

Number 7. Reduce your intake of sugar.
Swap sugary drinks, energy drinks and fruit juices for water, unsweetened milk, unsweetened tea, and coffee. Try to reduce sugary foods such as cakes, pastries and biscuits, and foods with added fructose and polyols. Artificial sweeteners may be an option to help you reduce your intake of sugars and calories.

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The information on this channel is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care.You should not use this information to diagnose or treat any health problems.Please consult a doctor with any questions or concerns you might have regarding your or your child’s condition.
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