The Centers for Disease Control and Prevention (CDC) report that one out of every three American adults has pre-diabetes. Pre-diabetes occurs when your blood sugar is higher than what’s considered normal, but not as high as those with diabetes.
Losing weight and increasing exercise are the most effective ways to prevent prediabetes from becoming type 2 diabetes. Studies show that eating certain foods may also help lower blood sugar.
If you want to reduce the risk of diabetes, then you should start implementing these foods in your diet:
1. Green leafy vegetables
Green leafy vegetables like spinach, kale or broccoli, are an excellent choice for people who are trying to cope with diabetes. These vegetables are rich in vitamins such as vitamin B6, vitamin A, and vitamin K.
The vitamins are needed for proper metabolism of nutrients. Also, green leafy vegetables are known by its low carbohydrate and cholesterol content, both of which can help the sugar to build up in the bloodstream.
Of all green leafy vegetables, kale is the best, because of its high content of magnesium, calcium, and bile acid sequestrants. All these elements can help in reducing high sugar levels in the blood.
A study at the Human Nutrition Research Center in Beltsville, Maryland, found that if you use ½ teaspoon of cinnamon daily, it can make cells more sensitive to insulin. Therefore, the study says, the cells convert blood sugar to energy.
After 40 days of taking various amount of cinnamon extract, diabetics experienced not only lower blood sugar spikes after eating, but major improvements in signs of heart health. And you can sprinkle cinnamon on just about anything.
Strawberries are low in calories, and high in fiber and water content. Therefore, people who snack on strawberries do not feel hungry soon after.
This keeps people from consuming more carbohydrates, thus mitigating the need to remove them. If people eat less often, the body will use the reserves of nutrients more efficiently.
Oatmeal is often misunderstood by the diabetic because of its carbohydrate content. Oatmeal contain carbohydrates but also is rich in fibers that make people feel full longer. Oatmeal contains beta-glucan, a heart-healthy soluble fiber that slows down digestion.
Eating less can help diabetics manage their weight, which will enhance the body’s metabolism rate and help control blood sugar levels. In other words, oatmeal is a great way to feel fuller while eating less.
Studies show that people who eat nuts regularly have lower rates of heart disease than people who don’t eat them. (People with diabetes are at increased risk of heart disease.) Even among the healthiest eaters, the ones who also eat nuts boast the best health record. Exactly why isn’t known yet, but one reason could be compounds called tocotrienols.
The key to eating nuts is not to eat too many; they’re so high in calories that you could easily see the aftermath pouring over your pants. Either measure 2 tablespoons of nuts, count how many it is, and limit yourself to that number, or keep a jar of chopped nuts on hand. Sprinkle 2 tablespoons a day on cereal, yogurt, veggies, salads, or wherever the flavor appeals to you.