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Future Health






The Best Foods for Fighting Diabetes

November 15, 2013 

The best way to prevent or manage Diabetes is to pay close attention to the foods that you eat.
 
The top 10 super foods that have been shown to help keep your blood sugar low and even reverse your Diabetes are:
 
Vegetables
Low in simple carbs that raise blood sugar, low in saturated fats that increase insulin resistance and high in fiber that keeps you feeling full for longer. Starchy vegetables such as potatoes, corn and peas are also fine, but because they are higher in calories nutritionists say you should eat smaller portions of them. 
 
Fruits
Like vegetables, fruit offers many of the nutrients you need to be healthy, including antioxidants. In addition, they are lower in fat, higher in fiber, and lower in calories compared with many other foods. However, fruit has natural sugar which means it has more potential to raise your blood sugar than vegetables, so you should eat them in moderation.
 
Beans
A great source of fiber that fills you up and slows digestion, which helps keep blood sugar from spiking after your meals.
 
Cereal
Another good source of fiber, with a taste bonus if you add fruit to the mix.
 
Fish
A great source of protein with far less fat than most meat. Some fish offer omega-3 fatty acids that help keep your heart healthy. Substitute fish for meat at least twice a week to see better progress with your insulin resistance.
 
Breast meat from poultry
This cut is the leanest and lowest calorie meat, especially turkey, but also chicken.
 
Nuts
Contain the healthy fats that are good for your heart and help reduce insulin resistance, which makes blood sugar easier to control. They also offer the antioxidant vitamin E that protects cells, and fiber and magnesium that aid to regulate blood sugar. But keep in mind that nuts are high in calories, so moderation is advised.
 
Olive oil
Long recommended because of its role in Mediterranean diets, using olive oil instead of butter can lower insulin resistance which helps keep blood sugar steady. Again, moderation is advised since all fats - good and bad - are high in calories.
 
Yogurt
A great source of protein as well as calcium, which has been shown to lower the likelihood of becoming insulin resistant. Top non-fat plain yogurt with fresh fruit or granola for a winning breakfast or snack.
 
Cinnamon
This spice has been shown to lower blood sugar because it helps the body use insulin more efficiently. Add it to your favorite foods to help maintain healthy blood sugar levels throughout the day.