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10 Best Foods to Control Blood Sugar – Diabetes Diet

diabetes diet, foods to control blood sugar levels

Diabetes is a disease that occurs when a person’s body can no longer produce hormone insulin or response to insulin properly. If left untreated, this disease may lead to health complications such as kidney failure, limb amputations, blindness, nerve damage and heart disease.

Currently, there is no cure for this disease yet, however you can control or stabilize your blood sugar levels by getting exercise and eating the right foods. Here are 10 foods that will help control blood sugar and reduce your risk of developing complications from diabetes. Make sure to include them into your daily diet.

  1. Apples
    Eat an apple a day help keeps diabetes away. Apples are very useful when it comes to the diabetes treatment because it contains pectin which may lower the body’s insulin needs. A study has found that women who ate at least one apple a day were 28 percent less likely to develop type 2 diabetes than those who did not eat apples.
  2. Broccoli
    Broccoli is a good source of chromium which is a mineral that helps regulate blood sugar and insulin. It also could reverse the damage caused by diabetes to heart blood vessels (people with diabetes are five times more likely to suffer heart attack and stroke, both linked to damaged blood vessels). The researchers believe that the key is a compound called Sulforaphane found in vegetables. Sulforaphane is an organosulfur compound that help protect blood vessels and reduce high levels of molecules which cause significant cell damage.
  3. Fish
    Fish, such as tuna, mackerel, and salmon, are good sources of omega-3 fatty acids that reduce inflammation, reduce the risk of heart disease, and improve insulin resistance. Also, as a low saturated fat food, it is an alternative for non-vegetarians who love red meat.
  4. Whole Grains
    According to researchers from Harvard School of Public Health, people eating diet high in whole grains have a lower risk of suffer from diabetes and heart disease than those who does not eat whole grain. The researchers suggest people to eat 3 servings daily based on the results of their study. Example whole grain suggested include brown rice, oats, wheat bread and whole wheat pasta.
  5. Nuts
    The high soluble fiber contained in beans is not only good for your digestive system and heart, but it also keeps blood sugar from spiking after meals. If you have type 2 diabetes, nuts can help balance your blood sugar levels while providing steady, slow-burning energy.
  6. Soybeans
    Soybeans contain a lot of fiber and protein which are important nutrients in reducing urinate excretion of sugar in people suffering from diabetes.
  7. Olive Oil
    Olive oil is considered a good fat that help cut off the risk of heart attacks and has been shown to help maintain stable blood sugar levels by reducing insulin resistance.
  8. Chillies
    In a study conducted by Australian researchers showed that when people with type 2 diabetes containing chili peppers in their daily diet, the amount of insulin needed to lower blood sugar after meals is reduced. Moreover, chillies contain vitamin C, carotenoids and antioxidants which may help regulate hormone insulin.
  9. Cinnamon
    Recent studies have found that cinnamon may have a regulatory effect on blood sugar level, making it very beneficial for people with Type 2 diabetes. To include cinnamon in your diet, just sprinkle it over your tea, coffee, or cereal.
  10. Garlic
    Garlic contain many organic compounds, such as Allyl Propyl Disulphide (APDS), Diallyldisul-phide oxide (allicin), flavonoids, etc, which are important components to decrease blood glucose levels and stimulate the pancreas to release insulin.
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