Go-to Foods for Type-2 Diabetes

kale

Type -2 diabetes is a disease that is dramatically increasing in the US. Many children are even being diagnosed.  Countries that used to be considered the healthiest are catching up to the US in terms of numbers of people ending up with type-2 diabetes.  It’s sometimes possible to prevent or reverse this disease.  Our plate can be a good starting point.  Here are some of the top foods that should be a big part of the diet of one with type-2 diabetes:

  • Blueberries– they’re delicious, have less effect on blood sugar than a lot of fruits, and are low in carbs, which makes them the perfect food for type-2 diabetics. Blueberries are also packed with fiber and anthocyanins, the antioxidants that make them blue. Anthocyanins have been linked to a lower type-2 diabetes risk.
  • Turmeric– it’s a delightful spice for cooking and contains curcumin, a compound with powerful anti-inflammatory properties. It’s perfect to add to curries, soups, dips or anything you wish.
  • Greens– Excellent sources of vitamins, minerals and fiber in green vegetables can be found in kale, spinach, broccoli, Brussel sprouts and more. The magnesium found in these veggies can improve blood glucose control, and opting for these foods in place of starches and breads brings down your overall glycemic load.  They’re also low-carb vegetables which is ideal for a diet created for type-2 diabetes.
  • Avocados– The low carb/high fat content of avocados makes them an excellent choice for those with type-2 diabetes. These healthy fats slow the release of other sugars in the diet, giving the body needed energy.  One study shows that women who ate more healthy fats, as found in avocados, were not as likely to develop type-2 diabetes.
  • Cinnamon– Not only is cinnamon absolutely delicious, it’s just as healthy. Cinnamon helps control blood sugar by providing the body with an insulin-like effect.  Proanthocyanidin, a compound found in cinnamon, has been found to improve insulin sensitivity.  It’s so easy to incorporate cinnamon into your diet–on top of oatmeal, in tea, and more.  Use it and notice the changes in your glucose levels.
  • Fatty fish– Fish such as salmon, tuna, mackerel and sardines have large amounts of omega-3 fatty acids. Fish is also a good source of fat and protein which slows the release of glucose.
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