10 Foods That Reduce Diabetes.

Introduction

Using food to help treat diabetes is not only healthy, but it’s also cost-effective and beneficial to the environment! Studies have shown that following a diabetic diet helps reduce the risk of heart disease, stroke, blindness, kidney failure, and amputation. The key is to choose foods wisely so that you reap the most benefits with little or no side effects or complications. Here are 10 foods that can help reduce diabetes fast!

1) Fish

Fish are rich in healthy fats, high in protein, and low in carbs. Many varieties of fish are higher in healthy omega-3 fatty acids than any other source of food. Studies show that diets high in omega-3 fatty acids help regulate blood sugar levels and improve insulin sensitivity. Add a serving or two of salmon to your diet each week to reduce your risk for diabetes and enjoy the great flavor, too.

2) Berries

Eating plenty of fruit and vegetables is important for several reasons. It helps us get our five a day, keeps us in good health, and even means we consume fewer calories than those who don’t eat their greens. But did you know eating certain fruit can also help keep diabetes at bay? Studies have shown that people who eat plenty of berries are less likely to develop type 2 diabetes. Berries are super low in calories, yet they’re high in fiber and antioxidants - both of which have been linked to improved insulin sensitivity and reduced risk of type 2 diabetes, according to Harvard Medical School. They contain anthocyanins that combat oxidative stress as well as ellagic acid that has anti-inflammatory properties both essential for managing your blood sugar levels.

3) Tomatoes

Tomatoes are rich in Lycopene, a compound that reduces inflammation and controls blood sugar levels. This makes them an effective diabetes treatment. Regular consumption of tomatoes helps prevent heart diseases and cancer as well. Use raw tomato slices to garnish salads or make a healthy tomato juice for your breakfast. Lycopene is fat-soluble, so it works best if you eat it with fat (like avocado). Studies have shown that lycopene supplements can help control blood sugar levels. Drink tomato juice every day to lower your risk of diabetes and maintain good health in general.

4) Whole Grains

Whole grains are a great way to reduce diabetes and ensure long-term health. These complex carbohydrates digest slowly, stabilizing blood sugar levels for sustained energy and providing steady nutrition to your body throughout each day. Plus, these foods are rich in nutrients like B vitamins and minerals, which can also help reduce diabetes. Look for whole-grain products in place of refined ones like brown rice instead of white rice, or wheat bread instead of white bread to reap these benefits.

5) Beans

More than just a mood elevator, dark chocolate helps to regulate blood sugar. The flavonoids and antioxidants in dark chocolate can help prevent long-term complications associated with diabetes. A 2009 study published in Diabetes Care found that eating one ounce of dark chocolate daily helped significantly reduce fasting glucose levels as well as overall blood sugar levels over two hours after consumption. Although it's generally recommended that you consume less than half an ounce per day, anything is better than nothing when it comes to preventing diabetes.

6) Garlic

Garlic, a pungent and flavorful member of the onion family, has been shown to improve levels of high-density lipoprotein (HDL), otherwise known as good cholesterol. High levels of HDL help reduce heart disease risk. Garlic has also been shown to aid in lowering blood pressure. It has more than 20 antioxidants, which are thought to help prevent cancer and slow down cell damage that can lead to degenerative diseases like diabetes. Consuming one or two servings per week is enough for most people.

7) Dark Chocolate

Not only does dark chocolate satisfy a sweet tooth and help you feel less hungry, but it's also shown to reduce risk factors for diabetes. The positive effects of dark chocolate come from flavonoids, which are polyphenolic compounds that have antioxidant properties. Flavonoids may even inhibit beta-cell damage that leads to type 2 diabetes. Dark chocolate contains very high amounts of polyphenols (antioxidants), about 20 milligrams per square inch (mm2). This is considerably higher than in fruits and vegetables  typically containing between 1-5 mm2/grams of polyphenols. As a result, daily consumption can lower your blood sugar and cholesterol levels while decreasing your waistline due to an increase in insulin sensitivity.

8) Cinnamon

Research suggests that cinnamon can improve your blood sugar control and lower your cholesterol levels. It’s thought to work its magic by influencing insulin levels. A half teaspoon of cinnamon a day seems to be beneficial for people with type 2 diabetes. Cinnamon has also been used traditionally in Ayurvedic medicine as a treatment for diabetes, as well as other ailments. One suggested method is making tea from a one-half teaspoon of cinnamon powder and several cloves. Add these to two cups of boiling water, steep for 15 minutes, then strain before drinking (make sure it’s not too hot). You should drink it three times daily and within three weeks you should see an improvement in your condition.

9) Coffee

Coffee does more than just get you through a morning meeting. It may also reduce your risk of developing diabetes and improve insulin sensitivity after eating. Several studies have found that regular coffee consumption is associated with lower diabetes risk, including a recent review published in Diabetology that included 200,000 participants. The link between coffee consumption and type 2 diabetes has been attributed to many factors in coffee besides caffeine. Coffee has antioxidants that fight chronic disease and help keep blood sugar steady, and it contains anti-inflammatory compounds that may protect against insulin resistance. Drinking five or more cups of black coffee each day was linked to an 8 percent reduced risk of developing type 2 diabetes in one study compared to drinking less than one cup per month.

10) Olive Oil

Olive oil is a good source of monounsaturated fats, which help lower cholesterol and reduce your risk of heart disease. In addition, it may also protect against diabetes. A study in India found that diabetic rats that were fed high-fat diets with olive oil had reduced insulin resistance and lower blood sugar levels than those who didn’t consume olive oil. According to Yash Patel, MD, there are also studies in humans showing that olive oil can improve insulin sensitivity within just 12 weeks. To reap olive oil’s health benefits for diabetes, incorporate it into your diet by drizzling some on top of veggies or adding it to homemade salad dressings (just be sure to avoid any added ingredients that could increase calories).

conclusion

The following foods are ideal for people with diabetes, according to a 2011 study from Tufts University. Whole Grains: Consuming whole grains daily is good for blood sugar control and weight management. People who consumed two or more servings of whole grains daily had 20 percent less diabetes risk than those who only ate one serving per day, reports Tufts University researchers in their study. Legumes: Fava beans, black beans, chickpeas, and lentils all have a beneficial effect on insulin sensitivity, reports Tufts University researchers. Fiber-Rich Vegetables: Celery, mushrooms, and spinach contain type 1 vegetable fibers that have been found by Johns Hopkins University scientists to slow down glucose absorption in people with type 2 diabetes.