The truth is there’s no miracle food that will fight type 2 diabetes. There are wise food choices though that can help in avoiding the disease, especially if you combine these choices with exercise. The foods mentioned here can control your blood sugar even if you have prediabetes or have been diagnosed with type 2 diabetes.
It is known in medical circles that fiber can keep blood sugar at low levels. Experts suggest 25 to 50 grams per day. People in the western world consume 15 grams per day on average. In order to reach your fiber quota you can eat beans and vegetables and of course brown rice and whole grains, quinoa, barley and oats. All these foods are high in fiber and perfect to achieve a good balance in your diet.
The food you eat is important to lower your diabetes risk but how you spice your food is also very important. It has been found that spices like oregano, sage, parsley, basil and cumin can help lower blood sugar and also increase the production of insulin. Cinnamon and cloves along with black pepper are also powerful as they contain antioxidants that can help prevent inflammation and tissue damage caused by diabetes.
3. Whole grains
If you want to prevent or manage type 2 diabetes you should choose whole grains instead of processed carbs. An incredible example is brown rice. Researchers from the US found that if you replace white rice with brown rice in your diet you may lower your diabetes risk by 20%. Eating whole wheat and barley can lower the risk even more by up to 40%! Brown rice can also reduce blood vessel damage caused by high blood sugar.
This is a unique spice (related to beans) that is used in various herbal medicines but also as an ingredient in Asian food. Studies have shown that fenugreek helps lower blood sugar levels in people with both type 1 and type 2 diabetes (also those who have been diagnosed with prediabetes). Fenugreek is also rich in minerals, vitamins and antioxidants. It can be taken as a tea or consumed through various recipes.
There are millions of people who have been diagnosed with prediabetes or type 2 diabetes. But there’s a bright side to this reality. Healthy eating and a healthy attitude can help reduce blood sugar and delay or even prevent diabetes. The information in this article may give you an idea of how powerful nutrition can be in the fight against diabetes.