Taking steps to prevent and control diabetes is essential in order for patients to lead a fulfilling life. Without paying attention to what they eat, diabetes patients cannot hope to bring this disease under control.While there’s no substitute for a balanced diabetic diet, adding certain foods will help diabetics keep sugar levels under control. The below mentioned are specifically recommended foods to prevent diabetes:
Foods to prevent diabetes:
Brown Rice
Food experts suggest choosing brown rice over white rice is helpful in reducing the risk of type 2 diabetes. Brown rice is unmilled or partly milled rice, comprises of a low GI (55) and is more nutritious than the white rice GI (70). GI refers to Glycemic index, which are the levels of glucose in the blood. The lower its GI value, the better it is for diabetics. In addition to that it has greater nutritional value that includes 203% more Vitamin E, 349% more fiber, 185% more B6, 19% more protein and 219% more magnesium than white rice.
Nuts
Here you may be wondering how nuts are good for diabetics. Well, the answer is Nuts have a wide range of nutritional benefits which are not only essential for those with diabetes but also helpful for those who want to cut down the risk of developing type 2 diabetes. Eating nuts regularly can improve blood glucose levels, improve blood fats, lowers blood pressure risk and most importantly controls your weight, something which is a major risk factor for type 2 diabetes. Usually nuts are not advisable for those who want to reduce weight but some studies have suggested that consuming them in small portion say, a half-ounce of mixed nuts which have about 84 calories, will do more good than harm.
Greens
Intake of excess amount of green leafy vegetables contributes to a significant decrease in developing risks of diabetes. Green leafy vegetables contain, magnesium antioxidants and omega 3 fatty acids all comprise abundant amount of health benefits. Including vegetables like cabbage, kale, collards, broccoli and spinach in your diet will help reduce an adult’s risk of acquiring type 2 diabetes by 14%. It can also help in losing extra weight.
Dairy products and diabetes
Low-fat dairy products will protect non-diabetics from developing this disease. Daily intake of milk and dairy foods which are low in fat will help in cutting down the risk associated with type 2 diabetes and also act as a defense against insulin resistance. These provide diabetics with a healthy approach to get high-quality protein and calcium. Always choose the dairy products which are fortified with calcium and vitamin D. In addition, foods such as sugar-free yogurt grants you safe alternative for a high-calorie and high-fat dessert.
Fish
Fish like salmon, sardines and mackerel which are considered rich sources of omega-3 fatty acids confer health benefits that cannot be found in other foods. “Omega-3s” present in fish are highly polyunsaturated fatty acids which reduce abnormal heart rhythms, lowers triglycerides and improve blood clotting regulation. In addition consumption of more fish will help reduce the risk of cardiovascular disease as well as lower risk of cardiac death and improves cholesterol levels.
Exercise can also help
Exercise can help losing 7 to 10% of your body weight and help avert or reduce the intensity of type 2 diabetes. Combined with a healthy diet, exercise becomes a much more potent weapon against type 2 diabetes than most anything else. Regular exercise opposes many of the adverse effects of insulin resistance. In addition to that it improves blood lipid levels, glucose control, increases blood flow and vascular function and also boosts fitness and makes you feel better. Consult your physician before making any changes to your diet or exercise regime.