Foods to prevent diabetes

09 Oct
2015
By Amelia Smith

Living with diabetes is like surviving on a sweet poison that gradually deteriorates your health and weakens you physically and mentally. But you don’t have to panic when several effective medications and foods to prevent diabetes are available.

If you take a look at the statistics related to diabetes released by the World Health Organization (WHO), about 1.5 million people died of blood sugar only in 2012. It’s expected to become the 7th leading cause of death by 2030. So one should start planning in advance to prevent diabetes knowing that it could affect you sooner or later. Start emphasizing more on a healthy diet, physical exercise and the much-needed changes in the lifestyle, these are the only solutions to treat or delay the onset of diabetes with great effects.

Living with diabetes

Also Read: Complete guide to Diabetes

Types of diabetes:

As per to the stage or severity level, diabetes is categorized into Type-1 and Type-2.

Type-1 diabetes occurs due to the deficiency of insulin or less production of insulin in the body. This type of diabetes refers to an acute condition that is hard to prevent and requires the long-term medications. Symptoms like weight loss, thirst (polydipsia), vision changes, excessive release of urine (polyuria), joint pain and fatigue are very common in Type-1 diabetes.

Type-2 diabetes is very prevalent, comprising almost 90% cases of diabetes, which occurs due to ineffective use of insulin, generally incurred due to lethargic lifestyle and obesity. Its symptoms are similar to Type-1 but their intensity is much lighter than that. Adults and teenagers, mostly develop this type of diabetes. There are many foods to prevent diabetes falling under Type-1 and also some lifestyle changes that recommended to diagnose it.

Foods to combat diabetes:

Apart from certain medications, the dietary changes are very important to prevent diabetes. There are some specific food items that not only reduce sugar levels in the blood, but also enhance your immune capacity. The prominent foods that prevent diabetes include:

Green vegetables for diabetes:

The intake of green vegetables is very important to mitigate the sugar level in the blood. Higher the consumption of green vegetables lowers the risk of type-2 diabetes. Include leafy green, turnip, beet greens as well as cruciferous vegetables in your daily meal. The folates available in green vegetables are very much beneficial to maintain sugar level. Either staple with sandwiches, bread, or simply make salad, green veg is fruitful in all forms.

Oats to maintain blood sugar:

Oats are among the powerful diabetes foods that have nutritious fiber. Oatmeal has capacity to maintain cholesterol and blood sugar while improving insulin resistance in the body. Its soluble fiber slows down the rate at which our body breaks down foods and absorbs carbohydrates. Therefore, the sugar level in the blood is maintained. You can take oats on different forms of recipe and unflavored oatmeal is also available to take.

Beans to supply fiber and protein:

The fiber-rich beans can prevent diabetes by keeping blood sugar under check and lowering the cholesterol level. They are the ideal source of carbohydrate and fiber with low glucose and moderate amount of protein. Just a half cup of beans offers 100 mg of calcium and good amount of protein. Low in saturated fat and high in calcium and protein makes beans one of the highly effective foods to prevent diabetes and obesity. You can add beans to soups, pulses, salads or take them in boiling form.

Avocados prevent type-2 diabetes:

The healthy and unsaturated fats found in the avocados are helpful to reduce the risk of type-2 diabetes. Those who regularly take avocados possess high immune resistance capacity and maintain blood sugar at an ideal level.

Dairy products for nutrition supply:

Milk products are always supreme for the overall healthy development of the body. Take milk, yogurt or cottage cheese to quell the waves of blood sugar. Moreover, vitamin D, calcium and other nutrients ensure fat-free and healthy development.

Salmon and tuna to lower blood sugar:

Both salmon and tuna are an amazing source of omega-3 fatty acids, which are highly required to reduce the risk of blood sugar, inflammation, heart disease, obesity, insulin upheaval, and some neurological problems. Both the fish offer a good amount of vitamin D and have the capacity to diagnose diabetes. Prefer salmon fillet over chicken or red meat to prevent diabetes to a better capacity.

Berries to control sugar level:

You love fruits, but you are scare of increasing sugar level, if this is the truth associated with your life, then Berries are the answer to satiate your appetite. Consume blackberries and blueberries as both are good in antioxidant properties that help you drop blood pressure and, at the same time, boost cholesterol level.

Other foods to prevent diabetes:

Apart from the aforesaid edibles, there are some more food items that help you maintain sugar level in the blood, such as:
• Nuts and seeds
• Barley
• Lentils
• Flaxseed
• Walnuts
• Peanut
• Dark chocolate
• Sweet potatoes
• Low-sugar bran flakes

Also Read: Control Diabetes With Healthy Diet And Exercise

Conclusion:
Healthy and recommended diet has the capacity to check blood sugar in both type-1 and type-2 diabetic conditions. Studies say up to 90% of type-2 diabetes can be treated through the specific food items. On the other hand, fast foods or junk foods can increase the risk of blood sugar. Now, it’s up to you whether to take foods to prevent diabetes or don’t bother to adjust your lifestyle. Take a decision in favor of your health.

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Amelia Smith

Nutritionist, herbalist, health and medicine writer and yoga enthusiast, Amelia Smith, is a professional in the health, nutrition and diet industry.

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