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Controlling your blood sugar and preventing diabetes complications can be as simple as eating the right foods. Certain nutrients that stabilize blood sugar levels and save you from the damaging effects of diabetes are just one street away from your reach. A lot of people do not perceive diabetes as an illness, it is avoidable and controllable. After all, there is no harm in living and maintaining a healthy lifestyle. Here are some handy foods you that can help to manage or prevent idabetics.

 

1. Nuts: Peanut and tree nuts are relatively rich in mono and polyunsaturated fats, protein, fiber, several B vitamins and antioxidant. Mixed, unsalted, raw, or dry-roasted nuts have benefits for both blood glucose control and blood lipids and may be used as part of a strategy to improve diabetes control without weight gain. Studies show that people who eat nuts regularly have lower rates of heart disease than people who don’t eat them, and people with diabetes are at increased risk of heart disease.

The key to eating nuts is not to eat too many though; this is because they’re so high in calories as well. Measure 2 tablespoons of nuts, count how many it is, and limit yourself to that number, or keep a tin of chopped nuts readily. Sprinkle 2 tablespoons a day on cereal, salads, veggies, just meals generally; or on whatever meal that appeals to you.

2. Fiber-Rich Foods: People whose intake of fiber range from 24 to 50g daily have dramatic improvements in blood sugar levels. Oh yes! It is that good. In fact, the high-fiber diet is as effective as some diabetes medications. The average person should eat between 20-35 grams of fiber each day. A study in the New England Journal of Medicine showed that people with diabetes who ate 50 grams of fiber a day particularly soluble fiber were able to control their blood glucose better than those who ate far less. This mostly applies to those who are combating diabetes.

Focus fiber foods like fruits, cereals, wheat bread, vegetables, beans, brown rice, and whole grain. It adds bulk to help make you feel full for those combating diabetes. So given this benefit, it is important to include it in your daily diet to fight diabetes intensely.

3. Green Tea: Green tea has been known for its power to prevent cancer and to sharpen mental health. But tea offers health benefits related to diabetes as well. Studies show that chronic inflammation caused by high-fat foods, lack of exercise, and eating too few fruits, vegetables, and good fats can increase risk of hearts attacks and thwart the body’s ability to absorb blood sugar.

A simple solution: Drink green tea and orange or other citrus fruit juice. They’re all packed with flavonoids powerful inflammation fighters to help you fight diabetes. Note that both green tea and black tea, are fine for this purpose; the higher the polyphenols the better. Polyphenols help reduce oxidative stress and cause vasodilation (widening of the arteries), which decreases blood pressure, prevents clotting, and reduces cholesterol. All of these activities reduce the risk for heart disease, which is elevated in people with diabetes. However, polyphenols are found in both green tea and black tea. Drinking tea for diabetes is such a good idea because tea contains substances called polyphenols, antioxidants found in every plant. “Polyphenols help reduce oxidative stress and cause vasodilation (widening of the arteries), which decreases blood pressure, prevents clotting, and reduces cholesterol,” Dr. Steinbaum says. All of these activities reduce the risk for heart disease, which is elevated in people with diabetes.

4. Apples: Apples are also full of polyphenol. As noted earlier, polyphenols protect against verity of chronic diseases. Apples are also rich in soluble fibre, the kind that helps keep you full, slows down the absorption of nutrients like sugar from your bloodstream and lowers your cholesterol level. The recommended daily intake for fiber is 25 (for women) to 38 (for men) grams a day. A skinned apple is still good for you, but with skin an apple provides 4 grams of fiber – about 20% of the recommended total daily intake of fibre. In addition to helping to regulate blood sugar and bowel function, soluble fiber is thought to have an anti-inflammatory effect that may help diabetics recover faster from infections.

5. Legumes: Legumes of all sorts; green peas, lentils, beans of all kinds, Soy nuts and soybeans are a great addition to prepare foods like; salads, stew and a variety of ethnic dishes. This low-fat, low-calorie, high-fiber, high-protein food helps to reduce risk of diabetes and heart disease. The fiber in these foods slows down the release of glucose into your bloodstream, which prevents the blood sugar spikes that worsen diabetes blood sugar control.

Author: Herbidex Teasler

Aderibigbe Abiodun , is a Blogger, Internet Marketer, Programmer, Web Developer, and the C.E.O of Froshvibes.com

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