Nature offers us an endless assortment of essential minerals, antioxidants, vitamins and other nutrients that aid in preventing and fighting off the symptoms of diabetes.
We’ve picked out 16 delicious and nutritious superfoods that can aid in promoting weight loss, fighting inflammation, and reducing blood sugar levels amongst countless other health benefits.
Here, take a look:
For the past 5000 years, ancient Indian medicine has regarded turmeric as an incredibly powerful spice to heal countless health ailments. The traditional Indian diet recommends the use of turmeric in every recipe, be it white rice, soups, stews, or flour breads, as it encourages rapid and easy digestion of carbs to prevent a sudden blood sugar spike.
Turmeric owes its rich, yellow colour to its powerful concentration of curcumin, the active ingredient that is highly beneficial in maintaining healthy and balanced levels of blood sugar. Curcumin is the compound that also regulates fat metabolism within the body by directly influencing fat cells, kidney, cells, muscle cells and pancreatic cells, which allow it to reduce inflammation, and fight off the nefarious attacks of cancerous tumors, primarily interleukin-6 and necrosis factor.
Nutritionists and health experts widely recommend the regular consumption of turmeric to obtain the beneficial properties of curcumin, which reduce high cholesterol levels, insulin resistance, obesity, high blood sugar levels and all other symptoms that heighten the risk of diabetes.
These filling and delicious nuts are one of the richest sources of alpha-linolenic acid, which is an essential polyunsaturated fatty acid that aids in reducing inflammation. It also boosts a powerful density of omega-3 fatty acids, vitamin E, fiber, L-arginine and protective phytochemicals, which provide them potent antiviral, antioxidant, anti-cholesterol and anticancer properties.
These beneficial properties allow them to aid the body in preventing and eliminating the symptoms of several chronic ailments, primarily heart disease and diabetes.
Be sure to pick out walnuts with their shells intact, as the process of cracking them open forces you to slow down as you eat. This gives your body more time to chew and process the food, promoting feelings of satiation without having to consume too many calories.
Blueberries are one of the richest sources of insoluble fiber, which aids in flushing out fats from your blood, along with packing powerful amounts of soluble fiber that promotes healthy blood sugar levels, and keeps the stomach satiated for longer hours.
A recent study attempted to examine the effects of consuming wild blueberry juice for a period of 12 weeks. The results revealed that participants who consumed 2 ½ cups of blueberry juice experienced a marked reduction in their depression symptoms and blood glucose levels along with sharpening their memory.
Researchers believe that berries are incredibly dense sources of anthocyanins, naturally-occurring chemicals that aid in reducing the size of fat cells, along with promoting the release of adiponectin, an essential hormone that regulates several body functions, primarily blood glucose levels. Increased levels of adiponectin can aid the body in normalizing blood sugar levels, and enhancing insulin sensitivity.
4. Steel-cut Oats
Oatmeal are widely recommended as the most effective superfood that aids in reducing and preventing the risk factors of contracting type 2 diabetes.
Steel-cut oats are a powerful source of magnesium, an essential mineral that aids the body in utilizing appropriate levels of glucose and insulin.
A research attempted to study the benefits of regularly consuming whole-grains and magnesium for a period of eight years. The results revealed a 19% reduction in the risk factors of type 2 diabetes amongst women who ate a magnesium-rich diet, and an even impressive 31% reduction amongst women who consumed whole grains.
Steel-cut oats are almost just as easy to prepare as instant oatmeal, but they are far more nutritious with their powerful fiber content, along with other nutrients and antioxidants, which aid easy digestion and stabilize blood sugar levels.
Fish happens to be the best superfood to promote weight loss as it is one of the richest sources of protein, which aid in promoting satiation and curbing the appetite for longer hours. Moreover, fish is brimming with omega-3 fatty acids, an essential type of healthy fats that aid in soothing away inflammation.
There is an abundance of research that validates that people who have high levels of omega-3 fatty acids in their blood tend to experience less inflammation within their body, which reduces their risk factors of experiencing obesity issues and diabetic symptoms.
Adding fish to your daily diet can cut down your risk for suffering from several health ailments, primarily diabetes and heart strokes. A recent study revealed that individuals who steamed, baked or broiled their fish, cut down their risk for developing a stroke by 3%.
You can add homemade fish to your sandwiches, burgers, pastas, casseroles and even salads. Just be sure to avoid fast-food fish, and fried recipes.
6. Olive Oil
Olive oil is an essential ingredient of the nutrient-rich Mediterranean diet, which aids in cutting down the risk factors that contribute to the development of type 2 diabetes by a whopping 50%.
Research reveals that olive oil is the most effective oil to boost satiety and eliminate obesity as compared to butter, rapeseed oil and lard.
Moreover, olive oil is one of the richest sources of monounsaturated fats, which boost immunity and strength. Olive oil is also a powerful source of essential antioxidants that prevent cell damage, along with preventing the risk factors that contribute to the development of heart ailments.
This iron-rich leafy green veggie has been scientifically proven to be the most effective superfood to reduce the risk factors that contribute to the development of diabetes.
A recent study attempted to examine the truth behind this claim. The results revealed that individuals who eat more than one serving of spinach and other leafy green veggies every day cut down their risk of diabetes by an impressive 14%.
Spinach is one of the richest sources of vitamin K, along with boosting an incredibly dense profile of countless minerals, such as zinc, iron, magnesium, potassium, phosphorus and folate. Spinach also packs up a rich concentration of plant-based chemicals, such as flavonoids, lutein, and zeaxanthin along with heaps of calcium.
Keep in mind that despite being a rich source of calcium, spinach also contains oxalic acid, which prevents the absorption of calcium. However, if you boil your spinach for no more than one minute, you can reduce the effects of this natural compound.
8. Cannellini Beans
These tender and savoury legumes are one of the richest sources of plant-based protein and soluble fiber, which aids in cutting down cholesterol levels.
White cannellini beans are extremely effective, aid in normalizing blood sugar levels to prevent sudden and dramatic spikes.
A recent study attempted to examine the diets of 121 patients with type 2 diabetes, who were given a daily diet of beans or whole grains for a period of three months. The results revealed that those who consumed beans reduced their average blood sugar levels considerably more as compared to the subjects who consumed whole grains.
10. Psyllium Husk
Psyllium husk is one of the richest sources of fiber, and it is widely recommended to relieve the symptoms of constipation. Research has also highlighted its abilities to aid diabetic patients in normalizing and reducing their blood sugar levels.
A study attempted to examine these claims with extensive research. The results revealed that the subjects who consumed psyllium before their meal reduced their blood sugar levels by 2% after eating their meal as opposed to the subjects who didn’t consume this supplement.
However, keep in mind that since psyllium reduces the absorption of your regular medications, you must take them at least four hours after consuming psyllium.
11. Sweet Potatoes
These filling delights are one of the richest sources of anthocyanins, which are essential antioxidants that provide sweet potatoes their vibrant orange hue.
Sweet potatoes are lauded for their potently powerful antimicrobial, anti-inflammatory and antiviral properties.
A recent study revealed that the regular consumption of sweet potatoes reduces fasting blood glucose by 15 points, and HbA1c by an impressive 0.57%. You can add these to your salads, grilled meats, appetizers, and even your soups.
This nutrient-rich superfood is one of the most effective vegetable to fight off the symptoms and risk factors of diabetes. Like its other cruciferous cousins, such as cauliflower and kale, it is brimming with sulforaphane, an essential natural compound that influence many anti-inflammatory actions to shield blood vessels against cardiovascular damage, along with enhancing blood sugar levels to minimize the risk factors of diabetes.
Research reveals that heart disease has emerged as the most prominent cause of death for patient suffering with diabetes, which is why consuming a daily serving of broccoli is essential for diabetic patients.
Sulforaphane also aids in triggering the natural detox mechanisms within the body, which influences enzymes to counter hazardous cancerous chemicals into docile compounds that can be easily released by the body.
Even though the taste of quinoa is much similar to a rice-like grain, it is actually related to the family of leafy green veggies, such as spinach. Unlike most other grains, quinoa is an incredibly rich source of protein, all you need is half a cup to brim up your body with a whopping 14 grams of protein. Moreover, it also boosts a dense concentration of all of the nine essential amino acids, of which lysine allows our body to absorb a greater amount of calcium, which aids in promoting weight loss and producing carnitine.
Carnitine is an essential nutrient that aids the body in deriving energy from fatty acids, along with reducing cholesterol levels.
Quinoa also happens to be one of the richest grain-like sources of fiber, half a cup can provide your body an impressive 2.6 grams of fiber, which aids in normalizing blood sugar levels, and keeping the body satiated for longer hours.
This scintillatingly aromatic spice is one of the best natural remedies to cut down blood sugar levels and reverse the symptoms of diabetes.
A recent study attempted to examine the benefits of cinnamon experienced by patients with type 2 diabetes. The results revealed that patients who had consumed one or more grams of cinnamon every day, reduced their blood sugar levels by an impressive 30% as compared to subject who didn’t consume cinnamon.
Moreover, they also experienced a marked reduction of 25% in their levels of LDL or bad cholesterol, triglycerides and total cholesterol. Researchers believe that cinnamon is an incredibly powerful source of chromium, an essential mineral that influences the effects of insulin.
It is also rich in protective polyphenols, which are potent antioxidants that fight off the attacks of all the free radicals within the blood to shield the body against cancer, and reducing the symptoms of systemic inflammation. This also reduces the risk factors contributing to the development of heart disease and diabetes.
15. Collard Greens
These nutrient-rich leafy green veggies are loaded with a powerful concentration of vitamin C, which aids in reducing cortisol within the body in order to lower inflammation. Collard greens and their cruciferous counterparts, such as Brussels sprouts and kale, are brimming with high levels of alpha-lipoic acid (ALA), an essential micronutrient that aids the body in managing stress.
Researchers attempted to study the benefits of consuming alpha-lipoic acid (ALA) on a sample group of aging rats. The results revealed the natural development of antioxidants produced by the bodies of the animals themselves in order to combat the attacks of toxins found in the environment, and to lower inflammation.
Moreover, research reveals that ALA is high beneficial at cutting down blood sugar levels and healing the strength of the nerves damaged by diabetic neuropathy. However, be sure not to overcook collard greens as it creates a horrid sulfur-like smell that reduces its nutritive powers. They just need five minutes of steaming, that’s all.
16. Dark Chocolate
Dark chocolate is one of the richest sources of flavonoids, potently powerful antioxidant that aid in lowering insulin resistance, fasting glucose and insulin levels, along with reducing untimely pangs of hunger and enhancing insulin sensitivity.
However, keep in mind that you must pick out at least 75% or more cocoa-dense chocolate to experience all these diabetes-fighting benefits.
A study attempted to study the benefits of consuming dark chocolate and milk chocolate, which contains low levels of flavonoids, unhealthy fats and heaps of sugar. The results revealed that participants who consumed dark chocolate felt lesser desire to consume something sweet, fatty or salty as opposed to those who consumed milk chocolate. Moreover, the participants who consumed dark chocolate also consumed 15% lesser amount of pizza as opposed to those who didn’t.
Flavonoids have been proven highly effective at soothing down ignited blood pressure levels, and cutting down the risk factors of heart attacks and strokes with regular consumption. You can add this treat to your desserts, smoothies, fruits salads, oatmeal and baked treat.
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