Diabetes is on the rise, yet most cases of diabetes are preventable with healthy lifestyle changes. Some can even be reversed. The bottom line is that you have more control over your health than you think. If you’re concerned about diabetes, you can make a difference by eating a healthy diet, keeping your weight in check, and getting exercise.
Beans: Not only are they good for the heart, but these members of the legume family also contain many different phytonutrients that can help you manage your battle against diabetes. Though dried beans are the healthiest choice, you must soak them in water for several hours before cooking.
Fish: Even if you're not hooked on the taste of fish, perhaps the health benefits will help reel you in. Not only can these sea creatures help protect your heart, but the omega-3 fatty acids can also help balance your blood sugar.
Nuts: Even though they have been cultivated for more than 12,000 years, nuts are still one of nature's richest foods for diabetes. Because they are packed with minerals and healthy fats, incorporating healthy portions of nuts into your meal plan can help protect your heart and balance your blood sugar.
Tea: Tea time may be the healthiest time of the day. Whether you have two for tea or you drink this healthy substance by yourself, tea has phytonutrients such as catechins and tannins that can help balance your blood sugar.
Citrus fruits: Oranges, grapefruit and other citrus fruits are rich in vitamin C, which helps heart health. Stick to whole fruits instead of juice. Fiber in whole fruit slows sugar absorption so you get the citrus fruit nutrients without sending your blood sugar soaring.
Dark, leafy green vegetables: Spinach, collard greens, mustard greens, kale and other dark, leafy green veggies are nutrient-dense, low in carbohydrates and so low in calories.
Tomatoes: Enjoy this low-calorie super food raw or cooked. Serve sliced, steamed, broiled or stewed, as a side dish, in salads, soups, casseroles or other dishes. You're getting really very vital nutrients — vitamin C and iron and vitamin E.
Carrots: As it turns out, Bugs Bunny is smarter than you might think. His favorite snack is full of carotenoids, antioxidant compounds that can help protect the heart and balance your insulin levels.
Apples: As it turns out, an apple a day might be just the thing you need to keep the doctor away. When it comes to beating diabetes, there is nothing forbidden about this particular fruit. Because they are grown in temperate zones around the world, apples come in thousands of different varieties. But regardless of which type you choose, you'll get the maximum health benefits by including the peel in your healthy snack. Apple peels contain quercetin, a flavonoid that has been found to reduce diabetes due to its antioxidant effect.
Whole grains: Pearled barley, oatmeal, breads and other whole-grain foods are high in fiber and contain nutrients such as magnesium, chromium, folate and omega 3 fatty acids.
Water: So it's not a food, as such. We can survive quite long without solid food but we must have water. Drink about 8 to 12 glasses of pure water to help flush out toxins. Toxins in our food and environment play a major role in developing diabetes.
You do not need to eat special foods, but instead simply emphasize vegetables, fruits, and whole grains. A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone!