Diabetes is a very common disease in Western society. With more people becoming over weight, diabetes and heart disease are often quick to follow. Bad dieting and food intake are common causes of diabetes, convenience food and busy schedules make it too easy for people to fall into a trap of lazy and bad habits. By implementing a more knowledgeable stance to your nutritional intake, you will be able to remain healthy and greatly reduce the risk of diabetes. Here are 11 foods that can help to combat diabetes.
1. GuavaThis exotic fruit has many reasons that make it a great food for combating diabetes. A study conducted by I-Shou University of Taiwan revealed that consuming guava without the skin can reduce sugar absorption in the blood stream. Guava is also high in vitamin C which can reduce the damage of cells linked with diabetes
2. BeefMany ‘experts’ claim that lean red meat is bad for you; when in fact red meat such as beef is great for combating diabetes. One should choose lean cuts such as fillet, sirloin or rump. Protein will keep you fuller for longer and fight off unwanted cravings for unhealthy foods, less hunger means less insulin spikes.
3. AvocadoThe green machine that is creamy and rich, a rare food that does not damage your digestive tract. Avocado is full of monounsaturated fat and is slow digesting, keeping blood sugar from spiking too much after meals. The good fat in avocado can even help reverse the effects of insulin resistance and stop any risks of diabetes.
4. FlaxseedThis may sound like bird seed but it isn’t. These shiny brown seeds tackle diabetes in 3 different ways. Flaxseed is rich in protein, healthy fats and fibre and a great source of magnesium. Magnesium is an important mineral that helps cells use insulin and metabolise fat. A true worthy addition to any diabetics’ diet, for longer lasting flaxseed, buy them whole in bulk and keep refrigerated.
5. Peanut butterA recent study revealed that peanut butter can stave off people’s appetite for 2 hours longer; compared to a high carb, low fibre snack. Monounsaturated fats contained in peanut butter are also a healthy support for your metabolism. Try making a peanut butter dip for your veggies and always buy organic brands, peanut butter can and will go with more than just jelly so it’s up to you to experiment!
6. MangosteenGarcinia mangostana is a tropical fruit that grows in India and the Philippines. Udani, Barrett, and Singh (2009) are authors of the famous book Inflammation, Lifestyle and Chronic Diseases: The Silent Link who studied the effects of mangosteen in the human body. An edible portion of 100g can treat the symptoms of obesity by reducing inflammation of adipose tissue.
7. ApplesAn apple a day may not keep the doctor at bay but they can certainly help. They are low in calories but high in fibre, (4g per apple!) and stop hunger and insulin spikes between meals. Apples also counteract bad cholesterol and stop erratic spiking of the blood sugar in us. Granny Smith and Red Delicious are two of the most nutritious varieties of apples available. Have a sliced apple with your oats and milk in the morning to create a perfectly balanced breakfast.
8. EggsNicholas Fuller, PhD, from the Boden Institute Clinical Trials Unit, University of Sydney, Australia. Carried out tests that proved that after eating eggs for 3 months, one had better appetite control than those who did not eat eggs. People with type 2 diabetes also showed no signs of increased cholesterol. Egg protein is full of amino acids and other vital nutrients, people think that eating egg yolks is bad for you but one or 2 a day will not harm most people. Eggs can hold of hunger pangs also making them a top selection for people wishing to fight off diabetes
9. FishA well-known problem for diabetic people is the risk of heart disease. Eating one portion of fish a week can reduce your chance of heart disease by 40%! Fish contains healthy fats that have a positive effect in the body proving that not all fats are bad for you! The fatty acids help reduce inflammation in the body, along with diabetic symptoms like insulin resistance.
10. BroccoliNo food list is complete without this wondrous vegetable. Broccoli is known as a super food and will often make most top ten lists. It is packed full of anti-oxidants and enough Vitamin C for your whole day in just one serving. Broccoli also has good amounts of chromium which regulates safe blood sugar in your veins and arteries.
11. BarleyConsuming barley grains can reduce a rise in blood sugar by a whopping 70% after meals. Barley grain is able to slow down digestion due to soluble fibre, giving you slow, sustained energy from your carbohydrates. Many would even argue that it has a better efficiency rating than brown rice in terms of sustained energy. Barley also contains chromium, magnesium and vitamin B1.