9 Healthy Foods That Can Prevent and Control Diabetes

9 Healthy Foods That Can Prevent and Control Diabetes

Diabetes is one disease that is experienced by many people. Most cases can be prevented by healthy lifestyle changes. Take measures to prevent and control diabetes does not mean life is very limited. While doing regular exercise, eating the right foods is the key to preventing and controlling diabetes.

Foods that can prevent and control diabetes
There are some healthy foods that are helpful in preventing and controlling diabetes. Generally, these foods have a low glycemic index and provide essential nutrients for the body. Some of these foods are:

1. Nuts
Several studies have shown that people who consume nuts regularly are known to have a reduced risk of diabetes by 21 percent. Other types of nuts such as walnuts (walnuts sort), almonds, or cashews are also equally beneficial. People who eat nuts regularly also have a lower risk for heart disease than those who do not consume them. One ounce of nuts can provide a source of healthy fat that can improve overall body health as well as helpful in managing hunger.

2. Legumes
Legumes or also known as legumes are also good consumed by diabetics. Several studies have shown that consuming a cup of legumes can help people with type 2 diabetes to control their blood sugar and reduce the risk of heart disease. The reason why legumes such as peas, lentils, soybeans, red beans, and green beans, it is recommended for diabetics is due to a low glycemic index. In addition, these foods are rich in high-quality carbohydrates, lean protein, and soluble fiber that can help control blood sugar levels.

3 Oatmeal
Diabetics may have a better chance in controlling blood sugar levels with regular breakfast of oatmeal or porridge oats. A type of fiber found in oats that beta-glucan has shown positive effects on people with diabetes. Oatmeal offers soluble fiber can slow the absorption of glucose from food in the stomach and blood sugar control

4. Greens
Green vegetables, especially dark leafy known to reduce the risk of type 2 diabetes spinach, collards, kale, broccoli, cabbage, and lettuce are food plants, but low in calories and carbohydrates. A study shows that eating at least a serving of green vegetables every day can reduce the risk of diabetes by 14 percent.

5. citrus fruit
Several studies have shown that people who have diabetes tend to have low levels of vitamin C in their bodies, so that citrus fruits are rich in vitamin C is one of the good food choices for diabetics. Grapefruit, oranges, lemons, and limes have insulin-like properties that can prevent type 2 diabetes.

6 egg whites
Eggs are good food to build muscle because it contains high-quality protein. Consuming eggs, especially egg whites are excellent food for preventing type 2 diabetes because of high-quality protein-rich and low in carbohydrates.

7 Low-fat yogurt
Yogurt is low in fat and sugar is also one of the foods that are effective in slowing or preventing the rise in blood sugar which is not healthy. People with diabetes can enjoy low-fat yogurt as a healthy snack that can be eaten when hungry.

8 Fish
The study says that eating fish can help improve insulin sensitivity because it contains omega-3 fatty acids are high. The fish help lower glucose concentration, thereby reducing the risk of diabetes. In addition, fish is a source of low-fat protein. People with diabetes can choose various types of fish ranging from catfish, cod, tilapia, or salmon. The presence of omega-3 in fish can also reduce the risk of cardiovascular disease.

9 Green tea
Several studies have shown that chronic inflammation caused by fatty foods, lack of exercise, and eating less fruit, vegetables, and good fats, known to increase the risk of heart attack. Related to this issue, drinking green tea is a simple solution to prevent it. Green tea is packed with flavonoids which is fighting inflammation and can improve insulin activity.

Foods that can prevent and control diabetes is not limited to the 9 food on the course. There are many other foods that have a positive role-related diabetes. You can consult further with your doctor. Hopefully this article useful.