45 Views

Top 10 Foods That Help To Lower Risk Of Diabetes

The best foods for diabetes are most often whole foods that are not processed, such as fruits and vegetables. The foods below will also help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease.

You don’t have to eat all of these foods, but incorporating some or all into your diabetes meal plan will help improve your overall health.

1. Oats: You may not think of oatmeal as a superfood, but it can help reduce the risk of developing type 2 diabetes. Oatmeal contains high amounts of magnesium, which helps the body use glucose and secrete insulin properly.

2. Fish: Fish is rich in protein, it will help to keep you satisfied; but also, fish contains a special type of fat that helps cool inflammation. Thousands of studies show that people with the highest blood levels of omega-3 fatty acids have less body-wide inflammation, the very inflammation that leads to and worsens diabetes and weight problems. A fish-rich diet can also reduce your risk of developing health problems, especially stroke, as a result of your diabetes.

3. Spinach: Spinach is one of many leafy greens that have been shown to drop the risk of developing diabetes. It’s loaded with vitamins and minerals. A 1-cup serving of raw spinach or 1/2 cup cooked provides over. This leafy green veggie is high in beta-carotene, an antioxidant the body uses to make vitamin A. Beta-carotene also protects cells from free-radical damage, which contributes to chronic illnesses and aging.

4. Tomatoes: Tomatoes are an excellent source of vitamins C and A, plus they are rich in lycopene, a powerful antioxidant. Lycopene-rich tomato products help protect against certain cancers, particularly prostate cancer. Increased intake of lycopene is also associated with a significantly decreased risk for heart disease. It is easier for your body to absorb lycopene from cooked and processed tomatoes, such as tomato juice, than from fresh tomatoes. Also, canned products such as tomato paste, tomato sauce, and pasta sauce have approximately seven times more lycopene than raw tomatoes. Tomatoes have also been shown to combat inflammation due to nutrients such as carotenoids and bioflavonoids — that can help to lower the risk or heart disease.

5. Sweet Potatoes: Sweet potato contains anthocyanins, which are the natural pigments that give the sweet potato its deep orange color and the antioxidants believed to have anti-inflammatory, antiviral, and antimicrobial qualities.

6. Walnuts: Walnuts contain the polyunsaturated fatty acid called alpha-linolenic acid, which has been shown to lower inflammation. The L-arginine, omega-3s, fiber, vitamin E, and other phytochemicals found in walnuts and other tree nuts make them potent: scientists have found them to have antioxidant, anticancer, antiviral, and anti-high cholesterol actions. These powers can help stop and reverse the progression of chronic conditions such as diabetes and heart disease.

7. Grapes: Eating more whole fruits, particularly grapes, blueberries, and apples, was significantly associated with a lower risk of type 2 diabetes, according to a Harvard study published in the British Medical Journal in 2013. People who ate at least two servings each week of certain whole fruits reduced their risk for type 2 diabetes by as much as 23 percent when compared to those who ate less than one serving per month. Eating the whole fruit seems to be key, though; researchers found that fruit juice drinkers faced as much as a 21 percent increased risk of developing diabetes.

8. Beans: These little legumes pack a powerful punch for diabetics, with a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize the body’s blood-sugar levels and keeps hunger in check. Study found that type 2 diabetes patients who ate more legumes had improved blood sugar control and reduced their risk of heart disease.

9. Eggs: Eggs provide a great dose of satiating protein, and are a healthy choice compared to many meats. For people with diabetes, nutrition experts do recommend limiting yolks to about three times a week, but you can have whites more often. Eggs are “perfect food for blood sugar control, and mention weight-loss or maintenance.”

10. Carrots: Cooked or raw, carrots are a healthy addition to any meal plan. While cooked carrots have the rich texture of starchy vegetables, such as potatoes, they are classified as non- starchy veggies because they don’t contain a lot of carbohydrate. Carrots are noted for their high vitamin A, made from the antioxidant beta-carotene in carrots. This vitamin is necessary for good vision and immune function, and it may help prevent the development of some cancers, according to the Mayo Clinic.

Get the best viral stories straight into your inbox!

Don't worry, we don't spam

Leave a Comment

Your email address will not be published.

Latest Posts

How Ex-PDP chairman’s Son Muhammed Bello Was Stabbed To Death By Wife
Shocking
594 views
Shocking
594 views

How Ex-PDP chairman’s Son Muhammed Bello Was Stabbed To Death By Wife

PH - November 20, 2017

Habib Gaiam, a family friend to the son of former PDP chairman, Haliru Bello, has revealed what Bilyamin Muhammed Bello told him before he was stabbeed to…

Nigerian Who Helped Diezani Buy Properties In London ‘Revealed’
Politics
925 views
Politics
925 views

Nigerian Who Helped Diezani Buy Properties In London ‘Revealed’

PH - November 20, 2017

A London estate agent who appeared on the BBC’s Homes under the Hammer has been named in an investigation into alleged corruption by a former Nigerian oil…

Meet The Die-hard Fan Of Davido Who Recreated Virtually All Of His Photos (PHOTOS)
Entertainment
719 views
Entertainment
719 views

Meet The Die-hard Fan Of Davido Who Recreated Virtually All Of His Photos (PHOTOS)

MT - November 20, 2017

This die-hard fan of Nigerian singer, Davido, proved himself to be his number 1 fanatic as he recreated most of his photos on social media. Its funny…

Nigeria’s Economy Records Positive Growth of 1.4% in GDP in Q3
Business
163 views
Business
163 views

Nigeria’s Economy Records Positive Growth of 1.4% in GDP in Q3

PH - November 20, 2017

Nigeria’s economy continued its recovery from recession, rising 1.4 percent in the third quarter of this year on increased oil production, official data showed Monday. The National…

7 Reasons Technology Cannot Fix Nigeria
Technology
146 views
Technology
146 views

7 Reasons Technology Cannot Fix Nigeria

PH - November 20, 2017

The list below is from a must-read article written by Frank Owusu for BBN Times: Why Technology Cannot Fix Nigeria (Part 1). There is a link to the…

Ekwueme`s Death, Big Loss To The Nation – Nigerians in Dispora
Best of Nigeria
182 views
Best of Nigeria
182 views

Ekwueme`s Death, Big Loss To The Nation – Nigerians in Dispora

PH - November 20, 2017

The Nigerian community in South Africa says the passing away of Dr. Alex Ekwueme, former Vice President, is a big loss to the nation. Ekwueme died in…

How Jonathan Averted Blood-spilling in 2015 – Atiku
Politics
442 views
Politics
442 views

How Jonathan Averted Blood-spilling in 2015 – Atiku

PH - November 20, 2017

Former vice president, Atiku Abubakar, has described former President Goodluck Jonathan, as a patriotic man who saved the lives of Nigerians during the 2015 elections. He said…

REVEALED: Jonathan’s Wife called Adoke ‘Useless Man’ For Not Disqualifying Buhari in 2015
Politics
182 views
Politics
182 views

REVEALED: Jonathan’s Wife called Adoke ‘Useless Man’ For Not Disqualifying Buhari in 2015

PH - November 20, 2017

Snippets of what transpired after the defeat of President Goodluck Jonathan in the March 28, 2015 presidential election are now coming to the open, with his wife…

N-Power: How To Check Pre-selection Status
Job & Career
150 views
Job & Career
150 views

N-Power: How To Check Pre-selection Status

PH - November 20, 2017

N-Power, ​the ​Federal Government empowerment scheme, on Monday explained how applicants can check their pre-selection status. The information was contained in a statement on its official Twitter…

Late Alex Ekwueme Believed In The Unity Of Nigeria – South-East Governors
Politics
223 views
Politics
223 views

Late Alex Ekwueme Believed In The Unity Of Nigeria – South-East Governors

PH - November 20, 2017

The South-East Governors’ forum on Monday, joined millions of Nigerians to mourn the death of former Nigeria’s Vice-President, Dr Alex Ekwueme. Governor David Umahi of Ebonyi and…

Actress Regina Daniels Caught On Camera Crying After Injection (Video)
Entertainment
461 views
Entertainment
461 views

Actress Regina Daniels Caught On Camera Crying After Injection (Video)

MT - November 20, 2017

Before now, we never knew that Nollywood actress, Regina Daniels had aichmophobia (morbid fear of sharp things), and she displayed that after taken to the hospital for…

VIDEO: Why Nigerians Won’t Stop Calling Me A Fraudster – Dammy Krane
Entertainment
56 views
Entertainment
56 views

VIDEO: Why Nigerians Won’t Stop Calling Me A Fraudster – Dammy Krane

MT - November 20, 2017

Singer, Dammy Krane has revealed his disappointment at Nigerians for stigmatizing and treating him as a fraudster even after the US justice system has vindicated him.  …

Anambra Defeat: How Makarfi Brought Ill-luck To PDP – Kashamu
Politics
459 views
Politics
459 views

Anambra Defeat: How Makarfi Brought Ill-luck To PDP – Kashamu

MT - November 20, 2017

The senator representing Ogun East Senatorial District in the National Assembly, Buruji Kashamu, has described the tenure of the Chairman of the National Caretaker Committee, Senator Ahmed…

Drama As Wizkid Reportedly Welcomes Third Child With His Manager [Photo]
Entertainment
1210 views
Entertainment
1210 views

Drama As Wizkid Reportedly Welcomes Third Child With His Manager [Photo]

MT - November 20, 2017

Father of 2 and Nigerian singer, Wizkid, reportedly welcomed another baby boy with his manager Jada Pollock, according to industry rumours.   According to sources, Wizkid and…

108million Nigerians Lack Toilet Facilities – United Nations
Food and Health
203 views
Food and Health
203 views

108million Nigerians Lack Toilet Facilities – United Nations

MT - November 20, 2017

Despite huge technological, scientific and industrial advances, an estimated 108 million Nigerians still lack access to toilets, the United Nations stated yesterday on this year’s World Toilet…

Daddy Freeze: “Pastor Said I Will Die In 24 Months Over Tithe, Free The Sheeple”
Entertainment
1019 views
Entertainment
1019 views

Daddy Freeze: “Pastor Said I Will Die In 24 Months Over Tithe, Free The Sheeple”

MT - November 20, 2017

Popular OAP Daddyfreeze has cried out after popular pastor whom he claimed that he attended his church for over 11years and contributed to the building of his…

Super Eagles Player Leon Balogun Breaks His Hand, Undergoes Surgery
Sports
222 views
Sports
222 views

Super Eagles Player Leon Balogun Breaks His Hand, Undergoes Surgery

MT - November 20, 2017

Leon Balogun, Nigerian Super Eagles powerful defender has returned to the treatment room days after helping the Super Eagles beat South American giants Argentina 4-2 in Krasnodar…

Entertainment
239 views

Nigerians Dig Up Banky W’s 2016 Posts Where He Promised To Do Lowkey Marriage, After His Elaborated 2017 Wedding

MT - November 20, 2017

Nigerians have come for singer, Banky W who had a multi-million naira traditional wedding yesterday after digging up a 2016 Snapchat post where he vowed not to…

Loading...