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The Foods That Prevent and Fight Diabetes

If you are diabetic, or you know someone who is diabetic, you need to know about these "superfoods" which are a great addition to any diabetes diet. Some of these foods are so helpful, that they can even prevent the onset of the disease. They are all very helpful in lowering blood sugar, burning fat, reducing inflammation, and providing many other health benefits.


1. Cinnamon

This delicious spice has been shown by many studies to help reduce blood sugar levels. In one study, people with type 2 diabetes who’d eaten one or more grams of cinnamon daily had dropped their fasting blood sugar by 30 percent. Cinnamon can also reduce triglycerides, LDL-cholesterol, and total cholesterol levels by up to 25 percent. The main reason for all of this is chromium, a mineral that enhances the effects of insulin, and antioxidants that gather up all the free radicals in your blood.


2. Steel-cut oats

Steel-cut oats, diabetes

Oatmeal is probably not something you would usually consider a superfood, but it can help reduce the risk of developing type 2 diabetes. It has high amounts of magnesium, which helps the body use glucose and secrete insulin properly. Unlike quick cooking oatmeal, the whole grains are filled with fiber, nutrients, and bound antioxidants that help blood sugar levels remain stable.


3. Sweet potatoes

Sweet potatoes, diabetes

Sweet potatoes are true superheroes, capable of lowering your HbA1c measures and fasting blood glucose rates. They also contain types of antioxidants that are believed to have anti-inflammatory, anti-viral, and anti-microbial qualities.   


4. Collard greens

Collard greens, diabetes

Vegetables like collard greens are excellent sources of vitamin C and alpha-lipoic acid (ALA), a micronutrient that helps the body deal with stress. The best thing about it for diabetics? ALA also helps reduces blood sugar and can help strengthen the nerves damaged by diabetic neuropathy.


5. Broccoli

Broccoli, diabetes

Broccoli contains a compound called sulforaphane which triggers several anti-inflammatory processes that improve blood sugar control and protect the blood vessels. Sulforaphane also helps the body’s natural detox mechanisms, coaxing enzymes to turn dangerous toxins into neutral compounds.


6. Olive oil

olive oil, diabetes

A diet rich in olive oil helps reduce the risk of type 2 diabetes by as much as 50 percent, compared to a diet low in fat. In addition to being an excellent source of health promoting fats, olive oil is also rich in antioxidant nutrients. It can protect your cells and prevent the development of heart disease.


7. Psyllium husk

Psyllium husk, diabetes


This fiber supplement is proven to help people with diabetes control their blood sugar better. There is, however, something you need to be aware of if you start eating this daily. It's recommended to wait at least 4 hours after taking psyllium, before taking medication. This is due to the fact that psyllium can decrease the medication absorption.


8. Quinoa

Quinoa, diabetes

Although it tastes like a grain, quinoa is more closely related to spinach than it is to rice, and unlike most grains, quinoa is a dense source of “complete” protein. One of the most fiber rich foods out there, quinoa helps balance blood sugar levels and keeps you fuller, longer.


9. Walnuts

Walnuts, diabetes

Walnuts contain the polyunsaturated fatty acid alpha-linolenic, which has been shown to lower inflammation. The omega-3s, fibers, vitamin E and other phytochemicals found in walnuts can help stop and reverse the progression of chronic conditions such as diabetes and several others.


10. Cannellini beans

Cannellini beans, diabetes


Full of protein and cholesterol lowering soluble fibers, tender, white cannellini beans are very slow when it comes to raising your blood sugar. As a result, people with type 2 diabetes who had a daily cup of beans saw their A1c levels (a check of average blood sugar levels) significantly lower.


11. Dark chocolate

Dark chocolate, diabetes

Research shows that the nutrients in dark chocolate reduce insulin resistance, improve insulin sensitivity, and calm bad cravings. This only applies to dark chocolate though, milk chocolate has lower levels of beneficial flavonoids and often more sugar and fat.

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