Along with adequate exercise to assist with weight management, a healthy diet lower in fat, sodium, and sugar can help prevent or at least delay the onset of diabetes. However, in addition to making healthy choices from the basic food groups, some diabetes-friendly foods may have unique properties that can also help prevent and control diabetes.
1. Cinnamon: Some studies have shown that cinnamon has the ability to improve blood sugar levels and reduce cholesterol. A 2011
study published by the National Institutes of Health attributes the spice's effect on blood sugar to the polyphenolics in the bark of the Cinnamomum tree from which it is obtained. The study concluded that cinnamon lowered fasting blood glucose in people with type 2 diabetes and prediabetes.
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2. Dark chocolate: Although the sugar in chocolate means this food should only be consumed in moderation, dark chocolate is dense with flavonoids. "Flavonoids are capable of improving, stabilizing and long sustaining the insulin secretion, human islets and pancreatic cell respectively,"
reports Science Direct.
3. Blueberries: This wonder fruit is loaded with vitamins, soluble fiber, and flavonoids, which act as antioxidants and have anti-inflammatory properties.
According to the USDA, blueberries can help prevent and control diabetes by increasing insulin sensitivity and may help alleviate hyperglycemia.
4. Broccoli: This cruciferous vegetable is not only a great source of fiber, vitamin C, vitamin A, vitamin K, and B-complex vitamins, it also contains a specific compound called Sulforaphane (SFN). In a
study reported by Nutrition and Metabolism that examined the effects of SFN on diabetes-induced vascular inflammation, researchers concluded "diabetes-induced aortic fibrosis, inflammation, and oxidative damage can be prevented by SFN."
5. Oats: Oats are a good source of soluble fiber, which has been shown to reduce LDL cholesterol and help stabilize blood sugar levels. While oatmeal is a great breakfast choice for people with diabetes, artificially flavored instant packets that are loaded with sugar are not. The best choice is to cook steel cut oats and throw some blueberries on top for added sweetness.
6. Fish: From salmon to tuna, fish is rich in omega-3 fatty acids, which may reduce heart disease, help with weight management, improve insulin resistance, and reduce inflammation.
Medscape reports that one study found "A higher level of serum long-chain omega-3 polyunsaturated fatty acids … is linked to a lower long-term risk for type 2 diabetes."
7. Spinach: Considered a superfood for diabetics because of its high vitamin content, low calories, and carbohydrate content, spinach can
help prevent and control diabetes. Livestrong reports, "Spinach possesses a low glycemic index, which means eating it will help support healthy and stable blood glucose levels."
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This article is for information only and is not intended as medical advice. Talk with your doctor about your specific health and medical needs.
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