Recent studies reveal those who eat peanuts every day cut their risk of developing diabetes by as much as 21 percent. An ounce a day of walnuts, almonds, or cashews can work wonders.People who eat nuts regularly have lower rates of heart disease than people who don`t eat them. An ounce of nuts can go a long way in providing key healthy fats along with hunger management.
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Studies suggest that eating a cup of beans every day may help people with type 2 diabetes control their blood sugar and also possibly reduce their risk of heart attacks. Beans are recommended for diabetics due to their low glycemic index. Also, they are a rich combination of high-quality carbohydrates, lean protein and soluble fiber that help calm down blood-sugar levels.
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Diabetics could have a much better chance of keeping their blood sugar levels under control most of the day if they begin their day with oats. A type of fiber found in oats Beta-glucan has shown beneficial effects in people who have diabetes. Heart-healthy oatmeal is packed with soluble fiber which slows the absorption of glucose from food in the stomach keeping blood-sugar levels under control.
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Dark Green Leafy Vegetables
A diet high in green leafy vegetables can reduce your risk of Type 2 diabetes. Spinach, collards, kale turnip green, broccoli, cabbage, lettuce – these powerhouse foods are extremely low in calories and carbohydrates. Research reveals that eating at least a serving and a half of green leafy vegetables every day reduces diabetes risk by 14 percent.
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Studies show that people with diabetes tend to have lower levels of vitamin C in their bodies, so antioxidant-packed citrus fruit is a great snack choice. Grapefruit, oranges, lemons and limes have insulin-like properties which check Type-2 diabetes.
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Eggs are perfect muscle building food as they contain the highest quality protein. Eating egg whites is an excellent option to prevent type 2 diabetes as it is rich in high-quality lean protein and low in carbohydrates.
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If one is a diabetic, then the healthiest yogurt choices will be fat-free, low-fat and low in sugar yogurt making it an excellent food for slowing or preventing an unhealthy rise in blood sugar. A diabetic person may enjoy non-fat or low-fat yogurt as part of a healthy meal or snack like one can blend yogurt with fruit and artificial sweetener and then consume it. Similarly, at lunch or during snacking, yogurt can be used as a substitute for mayonnaise in a sandwich.
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Research says that eating fish can help improve insulin sensitivity as it is rich in omega-3 fatty acids. It helps in lowering of glucose concentrations thereby reducing the risk of developing diabetes. Also, it is an excellent source of lean protein. One can choose from a variety of fishes like catfish, cod, or tilapia that can be easily prepared by baking, grilling or roasting.
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Wild salmon is the perfect medicinal food for people with diabetes. It is an extremely high source of Omega-3 essential fatty acids that are crucial for reducing inflammation and lowering blood sugar levels. The presence of Omega-3s also reduces one’s risk of developing cardiovascular diseases.
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Studies show that chronic inflammation—caused by high-fat foods, lack of exercise, and eating too few fruits, vegetables, and good fats—can increase risk of hearts attacks and thwart the body`s ability to absorb blood sugar. A simple solution: Drink green tea .It is packed with flavonoid which is a powerful inflammation-fighter and increases insulin activity. Rope in one cup of green tea every day and see the effets.