Foods to keep diabetes away

Healthy dietary habits and a carefully selected daily menu are essential for keeping diabetes away or improving your health state and ameliorating the symptoms, if you already suffer from this ailment.

Listed below are the most known anti-diabetic foods, scientifically proven to improve immunity and help the organism fight against the various triggers that favor the development of this illness.

1. Green leafy vegetables

According to a Diabetes Care study published in 2008, people eating more green vegetables are at lower risk of being affected from type-2 diabetes, as these foods have a very low calorie and carbohydrates content, sustaining a healthy weight. Spinach, collards and kale are great options for people interested in strengthening their immunity and keeping this health condition away[1] (Bazzano L, Tricia Y et al, 2008).

2. Onion

One of the foods known to aid in treating almost any ailment, onion is a very strong antioxidant that keeps away a wide range of health problems, from chronic bronchitis and asthma to hay fever and diabetes. Extracts obtained from onions are used for reducing the amount of sugar in blood cells.

3. Fish

Generally considered a very healthy food, fish is not so beneficial for one’s health state when deep fried or breaded. Therefore, if you want to use this product as a trustful ally in your fight against diabetes, try to choose species high in healthy omega-3 fatty acids, such as salmon, and to prepare them on the grill or in the oven.

4. Nuts

Rich in magnesium, fiber and healthy fats, nuts, peanuts and other varieties are very effective in improving the cardiovascular function and preventing heart diseases by lowering cholesterol levels. As a consequence of this property, nuts are also proven to have beneficial effects in lowering the risk of diabetes, statement sustained by a study published 5 years ago in the Journal of Nutrition[2] (Jenkins D., Hu F., Tapsell L et al, 2007).

5. Fat-free dairy products and milk

In 2005, a study published in the Archives of Internal Medicine showed people consuming dairy products with low fats content have a reduced risk of developing diabetes or heart diseases because of their dietary habits[3] (Choi H., Willett W., Stampfer M. et al, 2005).

6. Fibers

Diabetes can also be prevented through a rich-in-fibers diet, as these nutrients are extremely efficient in controlling and normalizing blood sugar levels in individuals suffering from hyperglycemia, who are more prone to developing type 2 diabetes. Beans, oatmeal, raisins, whole grain foods, popcorn, fresh fruits, nuts and cereals are high fiber products that should be part of your daily menu.

7. Soy

Besides preventing neurological complications which are very common among diabetes sufferers, soy products are also effective in lowering blood sugar levels. Rich in proteins and good fats and providing a very low amount of starch, soy is proven to successfully fight against this ailment and to reduce the urinary excretion of sugar in people affected by this disease[4] (Mezei O., Banz W., Steger R., Peluso M. et al, 2003).

8. Apples

These fruits have positive effects in people with increased risk of diabetes thanks to their rich pectin content, these substances being known to sustain the body’s detoxification and to decrease the organism’s insulin requirements. Apples are rich in potassium, efficient against viruses and bacteria and they contribute to a good health state.

The purpose of anti-diabetes diets is to maintain blood glucose levels in the optimum range and to lower the risk of developing this ailment in people with a family history of diabetes and in individuals prone to this condition because of excess weight.

 


[1] Bazzano L, Tricia Y., Kamudi J., Frank B. – Intake of fruit, vegetables and fruit juices and risk of diabetes in women, Diabetes Care 2008, July, 31 (7): 1311-1317

[2] Jenkins D., Hu F., Tapsell L., Josse A., Kendall C. – Possible benefits of nuts in type-2 diabetes, Journal of Nutrition, 2007, Supplement: Nuts and Health Symposium

[3] Choi H., Willett W., Stampfer M., Rimm E., Hu F. – Dairy consumption and risk of type-2 diabetes mellitus in men, Arch. Internal Medicine 2005, 165: 997-1003

[4] Mezei O., Banz W., Steger R., Peluso M. et al – Soy isoflavones exert antidiabetic and hypolipidemic effects through the PPAR pathways in obese zucker rats and murine RAW 264.7 cells, Journal of Nutrition 2003, May, 133:1238-1243

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