Our food choices can prevent or promote insulin resistance, as well as perpetuate diabetes. Foods that have high-nutrients and low glycemic index are best for diabetics. Such foods can also help prevent diabetes and keep it at bay. Processed chemical-rich foods should be avoided, as well as starches, carbohydrates, white flour, high milk fat dairy, colas, juices and other sugary foods. Often, artificial sweeteners are utilized in lieu of sugar for beverages and food, resulting in a dependency on artificial sweeteners. Some of these artificial sweeteners have raised alarm as they may be related to an increased risk of developing cancer, migraines, changes in heart rhythm, insomnia etc. It would be prudent to educate yourself of the risks associated with artificial sweeteners to make informed choices: https://www.nhsheroes.co.uk/product-category/codeine/
Here are 5 foods that can help with diabetes:
1. Leaf Greens.
Leafy greens such as kale are super-foods. Romaine lettuce, arugula, Swiss-chard and spinach are also great super-foods. Leafy greens offer potassium, magnesium, vitamin A and C, iron and fibre. They can be used in salads, soups and also incorporated into delicious green smoothies.
2. Whole grains.
Whole grains including beans and legumes are excellent sources of potassium, fibre, iron and magnesium. The fibre they contain slow down the release of their natural carbohydrates and maintain blood sugar levels for longer periods of time. Chickpeas, red kidney beans, lima beans, white navy beans, black beans, adzuki beans and all kinds of lentils are not only filling, but also nutritious. Oats and whole grains are anti-diabetic!
3. Fruits and Vegetables.
Fruits and vegetables are abundant with vitamin C. Studies have shown that people with the most Vitamin C intake had the lowest incidence of diabetes. Fruits such as strawberries, oranges, apples, pears, peaches, avocado and broccoli are the best sources of vitamin C.
4. Nuts and seeds.
Nuts and seeds are nutrient dense and high in protein and fibre. They are excellent sources of potassium, magnesium and other minerals, as well as antioxidants. They also keep control blood sugar levels. Nuts such as brazil nuts, walnuts, almonds, pecans and pistachios are great as snacks. You could also mix them with dried fruits and seeds, maybe some dark chocolate chips, and make a wonderful trail mix that could be used as a healthy, nutritious snack; a much healthier alternative than processed and sugar loaded store bought “snacks”.
5. Milk and Dairy products.
Milk and dairy products are rich in protein and calcium. However, select low fat and fat free products. If you don’t like the taste of skim milk, then try 1% products that still taste rich and creamy. Greek yoghurt has reduced fat but still tastes creamier and richer than regular yoghurts. Cinnamon sprinkled on your yoghurt and oatmeal is another option for boosting flavor.