Foods That Beat Diabetes

World Health Day 2016

AppleAccording to researchers, persons who consume apples daily and other foods high in quercetin have 20% less diabetes and heart disease deaths. Onions, tomatoes, leafy green vegetables, and berries are other good sources of quercetin.

Barley

Barley, a major cereal grain will help immensely in reducing the rise in blood sugar. The soluble fibre and other compounds in barley dramatically slow the digestion and absorption of the carbohydrate.

Fish and Eggs

These foods are high in protein and typically low in fat. Fatty fish also contains omega-3 fatty acids, which cut down on cardiovascular problems that can accompany diabetes.

Citrus FruitStudies show that people with diabetes tend to have lower levels of vitamin C in their bodies, so antioxidant-packed citrus fruit is a great snack choice. It may seem quicker to get your C from a pill, but since fruit is low in fat, high in fiber, and delivers lots of other healthy nutrients, it's a better choice.

Fiber-Rich FoodsA study at the University of Texas Southwestern Medical Center found that people who increased their fiber intake from 24 to 50 g daily had dramatic improvements in blood sugar levels. In fact, the high-fiber diet was as effective as some diabetes medications.

LegumesLegumes like chickpeas, cannelloni beans, kidney beans, and lentils help to reduce risk of diabetes and heart disease. The fiber slows the release of glucose into your bloodstream, which prevents the blood sugar spikes that worsen diabetes blood sugar control and make you feel hungry.

Green TeaDaily consumption of green tea has been associated with a lower risk of death from cardiovascular disease. In a 2015 meta-analysis of observational studies, an increase in one cup of green tea per day was associated with a 5% lower risk of death from cardiovascular causes

Nuts & Seeds

People who consume nuts regularly are less likely to develop coronary heart disease (CHD. Such consumption is also associated with lower mortality from ischemic heart disease, cardiovascular disease, and all causes.

Leafy VegetablesLeaf vegetables are typically low in calories and fat, and high in protein per calorie, dietary fiber, vitamin C, pro-vitamin A carotenoids, folate, manganese and vitamin K. The vitamin K content of leaf vegetables is particularly high, since these are photosynthetic tissues and phylloquinone is involved in photosynthesis.

Dark Chocolate Researchers at Tufts University discovered that dark chocolate improves insulin sensitivity, a crucial improvement in preventing or treating type 2 diabetes. What's more, dark—but not white—chocolate also produced a significant drop in blood pressure, reduced LDL (bad) cholesterol, and improved blood vessel function.

Vinegar

Vinegar is a liquid consisting of about 5-20% acetic acid, water and other trace chemicals, which may include flavorings. Two tablespoons of vinegar taken before a meal can help your blood sugar go down.