7 Foods To Prevent & Control Diabetes
Diabetes has become an epidemic worldwide. Every year millions of people are being diagnosed with diabetes. Type 2 diabetes is the most common form of diabetes. Diabetes can run in the family. If any member of the family has diabetes then he/she have a genetic disposition for diabetes. Food is the main weapon to fight diabetes or other insulin related diseases. So, to prevent diabetes one should follow the diet plan that helps in preventing the disease. Bellow the list of some foods that prevents or controls diabetes.
A study by Harvard School of Public Health 2014 found that eating yogurt can reduce the risk of diabetes by 18%.Although they are not sure if the effects were because of the probiotics in yogurt, but it has been found that yogurt can improve blood sugar control and reduce heart disease risk.
2. Beans and legumes
Studies found that people who are vegetarian are less likely to develop type 2 diabetes than the people who follow non-vegetarian diet.
Chickpeas, lentils and beans contains very low calories and saturated fat, their glycemic index is also very low and they are full of fiber. This fiber takes a long time to digest, so blood sugar level does not increase quickly.
Nuts are very delicious and nutritious. All types of nuts are full of fiber. They are low in digestible carbs. So, eat plenty of nuts every day to reduce the risk of diabetes.
In a study, it was found that diabetic people experienced significant reduction in blood sugar level who included 30 grams of walnuts daily in their diet for one year.
4. Chia seeds
Chia seeds are high in fiber, but low in digestible carbs. Two tablespoon of chia seeds can provide you with four grams protein and eleven grams fiber. It is also a very good source of omega-3 fatty acid which is very good for heart health.
5. Brown rice
A study published in the Journal of Nutrition in 2012 has found that people who ate 3-5 servings of whole grains every day, they are 26% less prone to develop diabetes. Brown rice is one of the best whole grains that contains high amount of fiber, magnesium and has low glycemic index.
So, include plentiful of brown rice in your daily diet.
6. Leafy Greens
Leafy green vegetables are rich in nutrition and contains low calories. They are also very low in digestible carbs that increase the level of blood sugar. Leafy green vegetables like spinach, broccoli, and kale are great source of vitamins and minerals. They are also full of antioxidants. So, have green leafy vegetable regularly to prevent and control the risk of diabetes (1).
Egg is an ideal food.It is not only good for non diabetic but it is of great benefit for diabetic people. In a study,it has been found that type 2 diabetic people who ate 2 eggs daily showed improvements in their cholesterol and blood sugar levels (2).