Destroying diabetes is today’s first health issue that medical world fights with. It is estimated that approximately 29 million Americans have diabetes. 8 million of these people are not even aware that they have it.
Another survey shows that another 86 million Americans are estimated to have prediabetes which is an elevated blood sugar that is not very high for a type 2 diabetes diagnosis but most likely headed there.
Both conditions expose you to the risk of having heart disease and stroke. While there is no magic food yet that can prevent type 2 diabetes, there are wise food choices which can help avoid getting type 2 diabetes or to ease the disease.
Destroying Diabetes with Proper Nutrition Plan
Most importantly, even if you have been diagnosed with prediabetes or type 2 diabetes, these next foods might still help you control your blood sugar levels. Let’s see how you can beat diabetes type 2.
1. Eat Foods Rich in Fiber for Destroying Diabetes
Experts recommend 25 to 50 grams of fiber a day for diabetics. These numbers are slightly lower than what most Americans consume daily.
Fibers are important in keeping blood sugar levels down and furthermore they help to lessen the spikes caused by other carbs.
In order for you to reach your fiber quota, you need to consume foods such as brown rice, oats barley, beans and veggies. Beans help regulate blood glucose and insulin levels.
They also help to prevent diabetes or minimize its effect in those people who have been diagnosed with the disease.
Another advantage of beans is the fact that it helps to lower cholesterol levels and offer anti-oxidant properties. When you combine protein and whole grains, they add a lot of bulk to the meal without adding extra calories.
2. Spices Such as Cinnamon
The spice cabinet can come in handy for diabetes patients. According to a research done by University of Georgia, some of the commonly used spices and dry herbs may help to block the inflammation believed to cause diabetes, and other dangerous diseases.
Research also showed that ground clove had the most inflammation-calming polyphenols followed by cinnamon. Cinnamon came second since compared to ground clove. It is used more frequently in cooking and in larger amounts.
This means that it has a higher chance to positively affect health. So much has been documented about the benefits of cinnamon in lowering blood sugar that many diabetes patients now take it as supplements.
The other reason why you need to use spices is the fact that they are an excellent substitute of sodium, which is a prime culprit in raising blood pressure that often leads to heart attack and strokes. Therefore, cutting down on the sodium is also a great idea.
3. Go for Brown Rice Instead of White Rice
Has anyone ever told you that whole grains are healthier than processed carbs, when it comes to preventing and managing type 2 diabetes? According to research done on 200,000 people, it was found out that by replacing just one third of a daily serving of white rice with brown rice, you will be lowering the risk of diabetes by 16%.
When you continue taking other whole grains such as whole wheat and barley, you might even lower the risk further by up to 36%. Other studies indicate that brown rice can help control blood sugar and insulin levels better than white rice.
Furthermore, other research indicate that whole grains such as brown rice and barley have more minerals, vitamins and fiber than refine grains. One of the compounds that help rice grow can help reduce nerve and blood vessel damage from existing diabetes. You need to soak dry rice in water overnight in order to awaken these compounds.
4. Buy Organic Virgin Coconut Oil
Coconut oil unlike other oil has a special structure which makes it unique and is a great diabetes destroyer. Olive oil, sunflower oil and safflower oil are all built from a long chain of fatty acids. These long chains are either deposited in the blood vessels as cholesterol or sometimes stored as fat around the waist, buttocks or the thighs.
On the other hand, when it comes to coconut oil, its medium chain fatty acids are immediately made available as energy. The smaller easily absorbed medium chain molecules supply the cells with essential fatty acids without glucose, and without inhibiting the production of insulin. This way, it will be helping to prevent the person from getting diabetes.
Coconut oil is also reported to have anti-fungal, antioxidant and antibacterial properties. Most coconut oils are not used to have an effect on the flavor of food. Therefore, you can always swap other oils for coconut oil in most recipes. Most importantly, ensure that you only buy organic virgin coconut oil in order to maximize your health benefits.
5. Eat Almonds and Walnuts
Research shows that almonds and walnuts prevent diabetes by regulating the blood glucose. According to the research which was published on the journal of nutrition, eating almonds before a meal helps to regulate blood sugar levels. What this means is that it helps to lower the risk of diabetes together with helping to control the disorder.
According to a study done in the 2009, those diabetic that had included walnuts in their diet had improved their insulin levels. Apart from helping destroying diabetes, walnuts alter blood lipid chemistry and thus reducing the risk of coronary disease and heart attacks.
6. Drink Green Tea
Studies indicate that chronic inflammation caused by a lack of exercise, eating too few fruits, good fats and vegetables, and high fat foods can increase your vulnerability to heart attack. It can also reduce the body’s ability to absorb blood sugar.
Green tea is packed with flavonoids which are powerful inflammation fighters. You can decide to have a cup of green tea everyday and see what change it is going to bring to your health.
Apart from your diet, there are things that you can do to help destroying diabetes. One such thing is changing your daily routine. Instead of now stopping for a fat filled latte on your way to work, you can now have a cup of coffee with low fat milk and a low fat granola bar. This is yet just another simple way of you beeing diabetes free person.