Before modern times, people used to eat for nourishment. As time has gone on, people stopped eating for health and started eating for other reasons. Our bodies need whole foods and thrive when fueled correctly. It only makes sense that we try to help our bodies in every way we can.
What Is Diabetes?
Diabetes is a disease that occurs when your blood sugar is too high. Blood sugar is your body’s main source of energy and it comes from the foods that you eat. Insulin is a hormone produced by your pancreas and helps glucose from food get absorbed into your cells for energy.
If the glucose stays in your blood and doesn’t get absorbed into your cells, then your body isn’t using insulin well or it’s not making enough or any insulin. Having a build-up of glucose in your blood can be detrimental to your health. Diabetes has no cure, but certain steps can be taken to manage it, such as healthy eating and a healthy lifestyle.
The Best Foods To Combat Diabetes
Finding out what the best foods are can be tricky. Eating foods that keep insulin, glucose, and inflammation in check can greatly reduce your risk of health complications.
One of the healthiest foods is fatty fish, which contain omega-3 fatty acids. Getting enough of these fats regularly is very important for diabetics, who have an increased chance of heart disease and strokes.
Leafy Greens, Broccoli And Squash
Leafy greens and broccoli are a good source of vitamin C, magnesium, as well as other vitamins and minerals. Leafy greens, broccoli, and squash all contain lutein and zeaxanthin, which are antioxidants. This helps protect against macular degeneration and cataracts, which are common diabetic problems. Broccoli helps to lower insulin levels and protect cells from harmful free radicals. Squash helps to lower blood sugar and insulin.
Eggs have incredible health benefits. They can improve blood sugar and cholesterol levels, as well as reduce the risk of heart and eye diseases. Just be sure to eat the whole egg, the benefits come from both the yolk and the white.
This is a great dairy choice for diabetics due to the probiotics that it contains. Greek yogurt is high in calcium and contains more protein than regular yogurt. It promotes healthy blood sugar levels and reduces the risk of heart diseases.
Nuts, Chia Seeds, And Flax Seeds
Nuts and chia seeds are low in digestible carbs. Nuts reduce blood sugar and insulin levels, while chia and flax seeds are high in fiber, and can also aid in reducing blood pressure, inflammation and reduce the risk of heart disease. Nuts benefit type 2 diabetics the most, as they usually suffer from high insulin levels.
Extra-Virgin Olive Oil
Olive oil contains oleic acid, which improves triglycerides and HDL. It also contains antioxidants that aid in reducing inflammation. Be sure to check that you’re consuming pure olive oil, some are mixed with other vegetable oils.
Strawberries are one of the most nutritious fruits, they’re high in antioxidants and vitamin C while being low in sugar. Anthocyanins are the antioxidants found in strawberries. They have shown to reduce cholesterol and insulin levels after meals. They reduce the risk of heart disease in type 2 diabetics.
This type of noodle is excellent for weight control and diabetes. They are high in glucomannan, a type of fiber, that’s been shown to reduce blood sugar levels after eating and improve heart health. These noodles are usually packaged in a liquid that has a fishy odor, so just be sure to rinse them well before cooking.
Cinnamon, Turmeric, And Garlic
Studies have shown that cinnamon may improve insulin sensitivity, blood sugar control, cholesterol, and triglyceride levels in people suffering from type 2 diabetes. While turmeric can reduce the risk of heart and kidney diseases. Garlic helps to reduce inflammation, blood sugar, cholesterol, and blood pressure.
The Benefits Of Eating These Foods
- Lower risk of heart and kidney diseases.
- Protection against macular degeneration and cataracts.
- Decreased inflammation and improved insulin sensitivity.
- Reduced blood sugar and insulin levels.
- It improves gut and heart health.
- Reduced cholesterol.