We all know that maintaining a healthy diet is vital in terms of dDiabetes prevention
1. Olive oil----Oil lacks carbohydrates, and therefore does not raise blood sugar levels. In addition, it slows the absorption of foods eaten along with the oil. Olive oil is rich Omega 9 and Omega 3 which help maintain the flexibility of blood vessels, allowing good blood flow. Also oil does not increase insulin levels, thus reducing the non-insulin tolerance that exists in many people and causes an increase in blood sugar levels.
2. Cinnamon--Many studies show that consumption of one teaspoon cinnamon (5 mg) to three teaspoons a day has a positive effect on reducing blood glucose levels. It was found that the cinnamon can make your cells more sensitive to insulin. Thus, the cells convert sugar into energy more efficiently and control the amount of sugar level in the blood. Diabetics who received cinnamon extract daily for 40 days experienced lower levels of blood sugar after eating,
3. Green tea-Green tea contains the antioxidant EGCG, which helps to maintain the flexibility of blood vessels and stabilizing blood glucose levels This element reduces blood sugar levels and prevents its sharp rise after a meal consisting mainly carbohydrates
4. Pulses-Legumes such as lentils, peas, beans and chickpeas are low in fat and calories and also rich in fiber and protein. Dietary fiber slows the rate of sugar absorption into the blood and reduces the glycemic load. They are a great addition to soups, salads and a variety of other dishes.
5. Green vegetables-According to a study published in the British Medical Journal fresh green leaves vegetables such as lettuce, cabbage, spinach, Swiss chard and parsley, and other green vegetables (fresh, steamed or frozen) such as celery, cucumber, cauliflower, green beans and kohlrabi contain carbohydrates that release hormones in the gut that reduce appetite. In addition, the researchers found that these vegetables improves insulin sensitivity and thus better regulate blood glucose levels. Eating vegetables like asparagus, garlic and Jerusalem artichoke can help in cases of dDiabetes and obesity, and reduce the risk of type 2 dDiabetes because vegetables are rich in magnesium and are known as effective antioxidants.
6. Oatmeal-Oats contain a high percentage of fiber, B vitamins (especially B1), vitamin E and antioxidants. The large amount of fiber causes a slower absorption of glucose, and combining antioxidants makes the oatmeal recommended food to stabilize blood sugar levels
7. Red Apples-A recent study conducted in Finland found that men who ate the greatest number of apples (and other foods rich in quercetin) had 20% less deaths related to dDiabetes or heart complications. Other good sources of quercetin are red grapes, tomatoes, onions, green vegetables and berries.
8. Vitamin C rich foods-Studies show that people with dDiabetes have lower levels of vitamin C in their body, so rich foods in vitamin C such as berries, citrus fruits, peppers, dark green leafy vegetables, kiwifruit, tomatoes, etc are loaded with antioxidants and are an excellent choice.
9. Cold-water fish-Those who suffer from dDiabetes are twice more likely to suffer also from heart disease. A diet rich in omega-3 fatty acids found in cold water fish, can help to lower “bad “cholesterol and raise your “good” cholesterol. Seafood is a great source for omega 3, such as: halibut, herring, mackerel, oysters, salmon, sardines, trout, tuna and cod. Vegetables, especially green leafy ones, such as: kale, parsley, mint, Brussle sprouts, spinach and watercress, are rich in ALA, one form of omega-3 fatty acids (although ALA isn’t as powerful as the other omega 3 fatty acids, DHA and EPA). Ground flaxseed is also a good source of omega 3.
10 . Dark Chocolate-Researchers from Tufts University in Massachusetts found that dark chocolate improves cell sensitivity to insulin and significantly improves the chances of avoiding dDiabetes. In addition, dark chocolate lowers blood pressure and the amount of “bad” cholesterol in the body, and strengthens the blood vessels.
11 . Grass fed beef-There are other things in beef other than protein, iron and vitamin B. There is an element which is part of the beef fat which is called CLA (conjugated linoleic acid). The most abundant source of CLA is beef from grass- fed cows. Experiments have shown that CLA works to correct improper utilization of blood sugar and helps fight cancer and heart disease. In a recent study in Norway scientists have added a few grams of CLA to the daily diet of 180 people.
12. Apple Cider vinegar (ACV)-The effect of ACV on blood sugar levels is one of the best researched and the most promising. Several studies have found that vinegar may help lower glucose levels.