Sometimes are choices are made for us, but mostly the choices are
made by us. You perhaps can’t take the clock back in time, but you can
surely prevent diseases from playing havoc on your body.
Controlling your blood sugar and preventing
diabetes
complications be as simple as eating the right foods. So MensXP brings
you 10 wonder foods to beat diabetes and stay healthy forever!
Oatmeal
Not if you buy oatmeal cookies and pop one every hour! Oatmeal is loaded
with soluble fibre which, when mixed with water, forms a paste. Oats
also form a barrier between the digestive enzymes in your stomach and
the starch in your food, which in turn makes it longer for the carbs to
be turned into blood sugar. So, now you know why treating yourself to a
bowl of healthy oats in the morning helps!
Apples
Seems the adage about it driving the doc away is pretty relevant! Bite
into this not-so-forbidden fruit often as apples are naturally low in
calories,
yet their high fibre content fills you up. Not only it beats bad
cholesterol, apples also blunt blood-sugar swings. Eat them whole and
unpeeled for the greatest benefit, as apple peels contain quercetin, a
flavanoid that has been found to beat diabetes due to its antioxidant
effect.
Beans
Baked, soaked or dried—bean cuisine is a must to put a lid on high blood
sugar. Beans are rich in protein, and hence, they can stand in for meat
in main dishes. The good news is that not only are beans good for the
heart, but they also contain different phytonutrients that beats
diabetes.
Tea
Phytonutrients such as catechins and tannins can help balance your blood
sugar, and tea is loaded with them. The good ol’ chai just got another
go-ahead as it can also help keep the sugar rush away.
Nuts
Nuts are “slow burning” foods that are friendly to blood sugar because
of their high fibre and protein content. Studies show that those who eat
nuts daily have lower rates of
heart disease
than those who don’t. Those who eat nuts in food boast of the best
health record because of the compound called tocotrienols found in nuts.
Since nuts are also high in calories, it is advisable to limit the
intake of nuts.
Citrus Fruit
Other than them being low in fat and high in fibre, citrus fruits also
deliver lots of other healthy nutrients. For example, oranges are a
source of phtonutrients that beats diabetes, including flavonoids,
carotenoids, terpines, pectins and glutathione. Research across the
globe shows that people with diabetes tend to have lower levels of
vitamin C in their bodies, so antioxidant-packed citrus fruit is great
as a snack.
Wholegrain Breads
To begin with, a small clarification first: anything that’s not white is
not necessarily ‘whole’. If it doesn’t have the word “whole” in the
first ingredient, don’t buy it. Eating white bread is almost equal to
eating table sugar when it comes to giving your blood sugar a huge high.
Switching to whole grain may improve your sensitivity to insulin. Also,
the coarser the bread, the better it is, as the coarseness will slow
digestion.
Olive Oil
Call it liquid gold if you want! Olive oil contains an anti-inflammatory
component, which helps lower rates of heart disease and diabetes, both
of which are linked with inflammation. The good fat in olive oil doesn’t
increase insulin resistance and may even help reverse it. A touch of
olive oil also slows digestion, and therefore your meal is less likely
to spike your glucose. Here’s another reason to dribble it more on
salads, pasta…just about any where!
Fish
One of the biggest reasons for heart diseases is diabetes, and hence
eating fish even once a week can reduce your risk by almost 40 per cent.
The omega-3 fatty acids in fish reduce inflammation in the body as well
as insulin resistance and diabetes.
Carrots
The good news is that carrots are one of nature’s richest sources of
beta-carotene, which means the amount of sugar in carrots is extremely
low. This food in turn is linked to a lower risk of diabetes and better
blood-sugar control.
Sources: http://www.mensxp.com/health/live-healthy/9144-10-wonder-foods-to-beat-diabetes.html
