We present you the 8 best foods so that you know how to prevent diabetes.
Apples are naturally low in calories, yet their high fiber content (4 grams) fills you up, battles bad cholesterol, and blunts blood-sugar swings. Eat them whole and unpeeled for the greatest benefit, or make a quick ‘baked’ apple. After washing and chopping one apple, put it in a bowl with a dusting of cinnamon and microwave until soft (about 4 minutes).
Rich, creamy, and packed with beneficial monounsaturated fat, avocado slows digestion and helps keep blood sugar from spiking after a meal. A diet high in good fats may even help reverse insulin resistance, which translates to steadier blood sugar long-term. Try putting mashed avocado on sandwiches instead of mayonnaise or on bread instead of butter.
Choosing this grain instead of white rice can reduce the rise in blood sugar after a meal by almost 70 per cent ‘and keep your blood sugar lower and steadier for hours. That’s because the soluble fiber and other compounds in barley dramatically slow the digestion and absorption of the carbohydrate. Even brown rice can’t compare. Add barley to soups, serve it as a side dish, or make it the basis for a stir-fry or casserole.
When menu planning, think ‘ bean cuisine
‘ at least twice a week. The soluble fiber in all types of beans puts a lid on the signs and symptoms of diabetes. And because they’re rich in protein, beans can stand in for meat in main dishes. Just watch the sodium content. Always rinse canned beans before using. To save time cooking beans, invest in a pressure cooker. Soaked beans are tender in just 10 to 15 minutes.
Berries are full of fiber and antioxidants. The red and blue varieties also contain natural plant compounds called anthocyanins. Scientists believe these may help lower blood sugar by boosting insulin production. Put some in an easy-to-grab location or freeze a handful to suck on or use as ice cubes.
Hey, don’t make that face. Broccoli is filling, fibrous, and full of antioxidants (including a day’s worth of vitamin C in one serving). It’s also rich in chromium, which plays an important role in long-term blood sugar control. If you don’t already love it, either ‘hide’ it in soups, pasta dishes, and casseroles, or sauté it with garlic, soy sauce, and mustard, or dark sesame oil (or any combination thereof) for a taste you’ll fall for.
Don’t believe what you hear about carrots rapidly raising blood sugar. While the type of sugar they contain is transformed into blood sugar quickly, the amount of sugar in carrots is extremely low. That’s good news because carrots are one of nature’s richest sources of beta-carotene, which is linked to a lower risk of diabetes and better blood-sugar control.
Eggs are another excellent, inexpensive source of high-quality protein’s high, in fact, that egg protein is the gold standard nutritionists use to rank all other proteins. An egg or two won’t raise your cholesterol, and will keep you feeling full and satisfied for hours afterward. Also it helps to avoid diabetes and keep you healthy.