Learn the best foods to control type 2 diabetes. Check out the article we found over at Healthy and Natural World.
We all know that maintaining a healthy diet is vital in terms of type 2 diabetes prevention and treatment. Generally, the advice given to diabetics is relevant to the general population as well: consume adequate vegetables, fruits, legumes, whole grains, low-fat dairy products, poultry and fish, and less industrial sweets and foods high in fat and salt.
It is known that patients who use professional advice and expert dieticians and nutritional supervision have a much better chance to maintain balanced levels of sugar, and avoid the complications of the disease. Diabetics should also keep meals at regular times throughout the day to avoid sharp rises in blood sugar levels.
So what are the best foods to control diabetes and add to the menu? There are 12 foods that can help balance blood sugar in your body. These are olive oil, cinnamon, green tea, pulses, green vegetables and oats. These common foods that are already in our kitchen help maintaining adequate blood sugar and prevent diabetes complications:
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 (2.5 g) 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, as well as substantial improvements to the heart health.
3. Green Tea
Green tea contains the antioxidant EGCG, which helps to maintain the flexibility of blood vessels and stabilizing blood glucose levels. A recent study conducted at the University of Pennsylvania found that 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 diabetes and obesity, and reduce the risk of type 2 diabetes because vegetables are rich in magnesium and are known as effective antioxidants.
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Read full article: The 14 Best Foods to Control Type 2 Diabetes
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