Fight Type 2 Diabetes With These 12 Foods

Diabetes is one of the fastest growing diseases we are currently facing. This is largely due to our changing culture where fast and processed foods are the norm and many are living more and more sedentary lifestyles. As a result we are developing insulin resistance resulting in weight gain, obesity, and the rampant increase in type 2 diabetes.

It does not need to be this way. The great news is that diabetes is largely preventable if you just know how to best protect yourself through diet. Adding more exercise to your daily routine is a must, but your diet, more than anything, will determine how well you are able to minimize your risk of this horrible disease.

With all of this said, let’s walk you through twelve excellent foods to consider adding to your diet that will work in unique ways to lessen your risk factor.

Turmeric

Don’t just focus on foods when it comes to fending off diabetes, also think about herbs and spices. Turmeric appears to hold extra special benefits that help prevent diabetes in those who are at a high risk. Those who either use this spice daily, or supplement with it, may decrease their chances of developing the condition. Just remember, this does not mean you can feast on donuts just because you had some turmeric that day. Sensible nutrition still must be followed.

A Handful Of Almonds

Nuts offer a wide variety of health benefits, one of those being diabetes prevention. While you do need to be careful how many nuts you eat as the calories will add up quickly, a small serving is a great addition to your diet plan.

Nuts boast a high amount of healthy unsaturated fats, a small dose of fiber, and will even provide some protein. These are all factors that help control blood sugar levels, which is integral in preventing diabetes.

Almonds are terrific for their high vitamin E content as well, which can further enhance heart health.

Greek Yogurt

Another food that’s earning top marks for combating diabetes is Greek yogurt. This yogurt variety is lower in simple sugars compared to regular yogurt and will also help promote more fat loss from the abdominal region.

Less abdominal fat can improve your insulin sensitivity level, fighting off diabetes. Those who consume a higher amount of dairy products are at lower risk of diabetes as well.

Red Grapes

You may have heard that wine is great for heart health, but don’t overlook the benefits for diabetes prevention as well. Be clear, however, that it is not the actual alcohol providing the benefits, but rather, the resveratrol found in the skin of red grapes.

This means the same benefit is achieved by simply eating red grapes and you avoid damaging impacts of alcohol. Resveratrol boosts heart health, helps control blood glucose levels and helps improve the insulin response after eating a carbohydrate rich meal.

A Piece Of Chocolate

Craving chocolate? It’s time to give in – just be sure you make it dark chocolate to reap health benefits. Not only will dark chocolate help lower stress levels, which can then reduce your risk of diabetes, but it may also help improve insulin sensitivity and lower blood pressure. Just remember, like with nuts, chocolate is very calorie dense, so limit yourself to just one square daily.

Cinnamon Oatmeal

Want a double dose of protection against diabetes? Try a hot bowl of oatmeal sprinkled with cinnamon first thing in the morning. The oatmeal contains dietary fiber, which will help slow down the release of the carbohydrates in the blood stream, and the cinnamon will accomplish the same thing. Together, they give you maximum blood glucose control, preventing the spikes associated with increased diabetes risk.

This morning meal is also very filling which helps reduce the chances of overeating later in the day.

Morning Java

If you wake up with the thought of coffee, you no longer need to feel guilty about it. Sipping a morning cup of black coffee (added sugar is going to negate these benefits) will help improve insulin sensitivity and lower your risk of diabetes. Like anything, moderation is key so be aware that too much coffee can pose problems if you are always drinking the caffeinated variety.

Have one or two cups of regular and then switch to decaf from there.

Get In Your Greens

Both spinach and kale contain a number of important nutrients for a healthy body and pack in so few calories that they can be added to any diet without question. These greens contain key antioxidants that help fend off free radical damage and will also lower your risk factor for diabetes.

Drizzle on some olive oil based salad dressing for even better benefits.

Beans

Going vegetarian a few nights a week is often suggested to help lower your risk of heart disease and maintain a healthier body weight, but it may have additional health benefits. When eating vegetarian it is still recommended that you have a source of protein. Beans are a great source of protein and they have diabetes fighting benefits as well.

Ranked very low on the GI scale, this food is excellent for controlling blood sugar levels and providing a high feeling of satiety, decreasing your overall food intake.

Salmon

Given a choice between chicken and salmon, when looking to fight diabetes, opt for salmon more often. Salmon is high in omega 3 fatty acids which will help boost insulin sensitivity and ward off diabetes. In addition, the omega-3 fats in salmon can help prevent depression, reduce your risk of heart disease, combat cancer, and improve your immune system.

It’s one protein source you must be eating weekly.

Blueberries

Not just a brain food, blueberries can also help reduce your chances of developing diabetes as well. In fact, any berry will do the trick as they are relatively low in calories and sugar compared to most other fruits. More importantly, they contain polyphenols, which can help improve your blood pressure, lower your cholesterol, and combat diabetes development.

Serve them on top of Greek yogurt for even more powerful benefits.

Barley

The king of fiber containing grains, if you want a complex, low GI source of carbs to add to your meal, try barley. This grain packs 6 grams of fiber per cup serving, higher than both brown rice and oatmeal. This makes barley excellent for controlling blood glucose levels and keeping your insulin levels stable. It is also low in sodium, which can help control blood pressure levels, another factor important for fending off diabetes.

Avocado

Finally, don’t overlook the avocado. This fruit is different from all the rest in that it is high in healthy fats and low in sugar. Avocado also provides some fiber, so this fiber-fat combo works amazingly well to control blood glucose levels. Try it prepared as guacamole or chopped and added into a salad.

Don’t let diabetes take control of your life. You can fight diabetes development by making some smart changes to your diet. Eat these foods regularly and you can feel more confident you are doing your part to fight off this condition.