Foods that prevent diabetes

The rarity of the hormone insulin or insulin resistance, results in a condition known as "diabetes". Insulin produces  in the pancreas that stimulates the uptake of glucose in the blood by cells of the body. Insulin deficiency can lead to high levels of blood glucose. This condition is called type 1 diabetes. Similarly, if the cells do not respond to insulin, and also high levels of glucose in the blood are noticed. This results in type 2 diabetes, which is commonly observed in the elderly. These days, children or young people increasingly are getting diagnosed with diabetes. Overweight people, people with a family history of diabetes are more likely to develop diabetes. Here follows information on foods that prevent diabetes.

How to prevent diabetes with food
Those diagnosed with slightly higher than normal blood glucose levels have pre-diabetes. Onset of diabetes can be delayed with the help of good pre diabetes diet. Even diabetes can be controlled with the help of established low sugar, low carb diet, regular exercise and medicine. Foods that control diabetes include foods with a low glycemic index. Consumption of foods with low glycemic index does not lead to large fluctuations in blood sugar. It is possible to reverse type 2 diabetes following diet plans pre-diabetes. Foods that help prevent type 2 diabetes include:

Foods with fiber: Dietary fiber helps neutralize peak in blood sugar caused by certain foods. It helps reduce insulin resistance manifested by the cells in the body. It is best if you start your day with a high fiber cereal. Vegetables and Fruit (herbal food) provide fiber, but make sure you choose foods with low glycemic index.

Foods with low glycemic index: A number from 0 to 100 indicates the glycemic index (GI) of foods. Foods that have a GI value below 55 are considered low glycemic foods. Glucose is released into the bloodstream at a slow pace when you consume these foods. Examples of low glycemic foods are cherries, pears, plums, grapefruit, apple, orange, kiwi, All Bran, rye, cracked barley, wheat grain, parboiled rice, asparagus, celery, cabbage , eggplant, zucchini, summer squash, spinach, baked beans, green peas, yams, etc.

Legumes: Legumes are low glycemic very effective to prevent or control diabetes. Lentils, chickpeas, soybeans, etc. should be eaten regularly.

Antioxidant-rich foods: Fruits and vegetables in the foreground colors (yellow, orange, red, dark green) are packed with antioxidants that help boost your immune system. They improve cell function and hormone release. They help prevent all kinds of diseases and disorders.

Natural Foods: Foods that include diabetes prevention natural healthy foods. You should stop eating processed foods, junk food, if you want to prevent diabetes. Canned food, canned juices and tastes should be strictly avoided. Fries, cakes, candies, cookies, donuts, cheese, etc. result weight gain and increased risk of developing diabetes. You should avoid processed oils such as safflower, canola, peanut, sunflower and corn oil. Eat natural fruits, whole grain products, vegetables, fish and lean meats.

Healthy fat: Those who want to lose weight or maintain weight can not avoid fat food. Fat is essential for cell function. Make sure you include healthy, good fats like olive oil, fish oil, linseed oil, etc. Omega-3 fatty acids and proteins from fish oil help to improve your health in several ways.

Spices: Spices like cinnamon, turmeric and black pepper help regulate insulin function.

Nuts and seeds: walnuts, almonds and seeds such as sesame, pumpkin, sunflower, etc. should be included
 in the diet in proportion to the right. They play an important role in metabolism and energy production.

While including foods that prevent diabetes in the regular diet, you should absolutely avoid table sugar, pastries, ice cream, honey and other sweets. Depending on your overall health and given the symptoms and risk factors, a doctor can tell you the amount of carbohydrates in your diet. Include complex carbohydrates and avoid simple carbohydrates like complex carbohydrates are digested slowly and lead to small fluctuations of blood sugar. Examples of non-starch nutritious vegetables are spinach, broccoli, raw beetroot, Brussels sprouts, cauliflower, eggplant and cucumber. Regular exercise, medication use and appropriate supplements with proper diet help to  prevent and control diabetes.

Posted in: Diabetes