Diabetes continues to be on the rise and has become a significant health problem today. You may not realize it, but the foods you put into your mouth every day have an important impact on your health and overall wellness. Research shows that a diagnosis of type 2 diabetes can be reversed if you follow a healthier diet.
Fruits
Fresh fruit contains a variety of essential nutrients, as well as powerful disease-fighting antioxidants. Tomatoes, cantaloupes, and strawberries are just a few of the many amazing fruits that can be added as part of a healthy diet. Fruit is high in fiber that serves important functions in the body. Fiber helps to regulate blood sugar levels and to support your overall metabolism. These are both essential functions in preventing and managing diabetes.
Vegetables
Like fruits, vegetables contain a host of important nutrients. Studies indicate that vegetables play a strong role in reducing disease, including diabetes. Cruciferous vegetables like cauliflower and broccoli, as well as leafy green vegetables, are known for their ability to aid in disease prevention. Low starch vegetables, along with onions and garlic are great to add to the diet as they not only contain essential nutrients but also help to maintain steady blood glucose levels.
Beans/Legumes
Beans and other legumes like peas, lentils, and chickpeas are great choices to help in the management of diabetes. These foods are loaded with important protein and are a good source of antioxidants. They also contain a good amount of fiber and carry a low glycemic index (GI), helping to keep blood sugar levels stable. Additionally, beans and other legumes help to provide a feeling of fullness, which can support a healthy weight. They are also a healthy alternative to animal protein.
Healthy Fats
It may be surprising to know that fats are an important part of a healthy diet. It is necessary to get the right kind of fats in your diet to support overall health. Diabetes management includes eating healthy fats that are found in nuts, seeds, and olive oil, all of which have anti-inflammatory properties. Seeds and nuts also provide high levels of antioxidants and protein. Almonds are a great first choice when it comes to nuts. They are lower in calories than other nuts and are nutrient-dense. Almonds make a great snack and help to support healthy blood sugar levels and a healthy weight.
Spices and Herbs
Some studies have shown that common spices can be a helpful addition in the management of diabetes. Cinnamon can help to support lower blood sugar levels and to increase the production of insulin in patients with diabetes. Spices like turmeric have been shown to decrease the amount of inflammation in the body and support overall healing.
Keeping an emphasis on these anti-inflammatory and nutrient-dense foods can go a long way toward the prevention and management of health conditions like diabetes.