Diabetes is a lifetime complication. Once you’re diagnosed with it, the only thing that you can really do is manage it to prevent the health complications that come with high blood sugar from worsening. Ultimately, prevention is still infinitely preferable to cure, as there really is no cure for diabetes. Fortunately, prevention is very much doable, provided that you follow the prescriptions of the doctor to the letter and subscribed to the meal plan assigned to you.
To help you, we’ve listed food types below that will really decrease the chances of you getting type 2 diabetes. Just be sure to include these food types to your meal plan and observe the universal rule: Moderation is key.
1. Green Leafy Vegetables
According to a research published in the British Medical Journal in 2010, eating more green leafy vegetables can significantly decrease the risk of having type 2 diabetes. The study found out that eating one and a half servings of green leafy vegetables a day reduces the risk of type 2 diabetes by as much as 14 %. The study further stated that fruits and vegetables can help prevent several chronic diseases like heart disease and cancer due to their antioxidant content.
Consider the following green leafy vegetables when planning your next meal:
- Lettuce
- Spinach
- Bok choy
- Asparagus
- Kale
- Swiss Chard
- Arugula
These vegetables are not only rich in nutrients but also have low carbs and a high protein content.
2. Almonds and Walnuts
Nuts are both seeds and fruits combined, making them so much more nutritious compared to the actual fruits that sprout from plants. Aside from their high nutrient content, a research from the Louisiana State University found out that people who regularly eat tree nuts such as almonds and walnuts, demonstrated lower risks of contracting type 2 diabetes and heart disease. How? By lowering their HDL or good cholesterol levels.
Other than their blood sugar support properties, nuts are also filled with antioxidants that fight free radicals. These free radicals damage and destroy cells and DNA in the body, resulting to premature aging and a weakened immune system.
3. Black Beans and Other Beans
The American Diabetes Association recently advised diabetics to start adding dried beans to their meals. These beans (or the no-sodium canned variety) are low on the glycemic index and they can also help lower the body’s blood sugar levels compared to other starchy vegetables. Furthermore, these beans contain high amounts of protein and fiber, while only having 80 calories on a 100-gram serving.
4. Organic Eggs
A good source of protein, eggs are also very good for diabetics. Why? It’s because a single large egg only contains half a gram of carbohydrates compared to 7 grams of protein. Other than the protein content, eggs are also rich in potassium – the nutrient that helps improve your cardiovascular health by balancing sodium levels in the body. Eggs are also filled with lutein that boosts your immune system and choline that improves your brain health.
However, a word of caution. Eggs are also rich in cholesterol; each large serving contains as much as 200 mg of cholesterol – near the recommended maximum 300 mg of cholesterol intake every day.
5. Dark Chocolate
One of the most enduring myths about diabetes is that all things sweet are off-limits. Which is partly true. Naturally, sweet stuff – organic or otherwise, contains sugar. Lots and lots of sugar. And that includes 99% of all desserts – except one. Dark chocolate.
Yes, the bitter and admittedly tastier brother of sickly sweet milk chocolate is actually good for diabetics. Why? For starters, dark chocolate is full of antioxidants. Other than helping fight off free radicals, antioxidants also help the body use insulin more efficiently. Just be more discerning when picking chocolate, pick something along 70% cocoa content and above.
Supplement Your Diet
There’s another factor to consider, though, when trying to prevent diabetes. Beside healthy eating and an active lifestyle, you also need to find an herbal supplement for diabetes for yourself. This herbal supplement will not just help you reverse prediabetes or prevent diabetes altogether, it will also give you the health benefits that come from its herbal ingredients.
Ampalaya Plus is an herbal supplement for diabetes that contains the combined power of three potent superfoods: Bitter Gourd, Banaba, and Turmeric. These three superfoods possess blood sugar support properties alongside many other health benefits.
