Our diet choices can either make or mire our health. Choosing the right diet is paramount in maintaining a healthy life. Diet can help prevent diseases, boost our immune system and increase our life span. The right diet is also effective in the prevention of severe disease conditions, especially in the case of diabetes.
Diabetes is a chronic disease which occurs when the pancreas gland does not produce enough insulin. It also occurs when the body cannot effectively use the insulin produced by the pancreas gland. Insulin is a hormone that regulates blood sugar, so when the body is not able to use insulin or doesn’t have access to enough insulin, hyperglycemia occurs. Hyperglycemia is a condition where the blood sugar increases, and when this happens, it brings about the onset of a disease called diabetes.
Food that Helps Prevent Diabetes
When trying to prevent diabetes, it is advised to keep a healthy diet. There are certain foods that you can incorporate into your diet to reduce your risk of diabetes, such foods include;
- Spinach
Spinach is high in fiber, calcium and vitamin A. It also has low calories that help with weight loss. All these nutrients are essential in preventing diabetes. Also, leafy vegetables like kale, arugula and lettuce are excellent choices. Bear in mind that the more the vegetables, the better the ability to prevent diabetes. You can use these vegetables in salads or by adding them to foods like scrambled eggs, cheese and soups.
- Broccoli
Broccoli among other vegetables is a very healthy option in reducing your risk of diabetes. Broccoli contains fiber, vitamin A, vitamin C and potassium, which are beneficial nutrients. To reduce the bitter taste of broccoli, try cooking them longer. Other cruciferous vegetables like cabbage, Brussels sprouts and cauliflower are also good diet choices in preventing diabetes.
- Whole Grains
Although whole grains may be high in carbohydrates, research has shown that they have a high likelihood of preventing diabetes. This benefit may be attributed to their fiber and antioxidant contents. Try replacing your normal carbohydrate foods with whole grains like wheat, oatmeal, popcorn etc.
- Grapefruit
Grapefruits are known for their vitamin C content. They also contain flavonoids and soluble fiber which lowers cholesterol levels. Grapefruit along with other citrus fruits like orange, tangerine, lemons, limes and Clementine, are more lower-glycemic fruits than many other fruits. This makes them not to cause a spike in blood sugar levels, thereby preventing diabetes. You can eat citrus fruits as snacks or by adding them to your breakfast and lunch. You can also use their natural juices in salad dressings, soups and broth.
- Blueberries
Research has shown that a lower risk of diabetes was found in people who ate more blueberries. Blueberries contain nutrients like fiber, vitamin C, vitamin A, potassium and numerous antioxidants. These nutrients give blueberries the ability to prevent diabetes as well as heart disease and Alzheimer’s disease.
Other fruits like apples, pears, peaches, plums and apricots were also linked to lower risk of diabetes. Always choose fresh fruits or unsweetened frozen fruits when incorporating fruits into your diet. Blueberries can be eaten for breakfast alongside oatmeal or pancakes. They can also be eaten as snacks or dessert options.
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Image credit: Unsplash Yoghurt
Yoghurt is rich in calcium and high-quality protein. Although yoghurt contains sugar, the kind of sugar in plain yoghurt is natural. Yoghurts are made with an active culture, which means that they contain probiotics which support a healthy balance of your gut bacteria.
Evidence supports that the benefits of yoghurt also help in the prevention of diabetes. Try using Greek yoghurt because it contains less lactose. Choose plain yoghurt instead of flavoured yoghurt to avoid the added sugars that could increase the risk of diabetes. You can eat plain yoghurt as a snack or mix it with fruits or nuts. Plain yoghurts can also be used in recipes for chicken or fish marinades and also in making salad dressings.
- Carrots
Consumption of yellow vegetables like carrots has been linked with a lower risk of diabetes. This is attributed to their impressive fiber, potassium and vitamin A content. Other yellow vegetables that are beneficial in preventing diabetes include; butternut squash, acorn squash, sweet potato and pumpkins. You can use these yellow vegetables in making French fries, carrot sticks, potato chips, mashed potato, potato soup, butternut squash soup and pancakes.
Herbs and spices like ginger, turmeric, garlic and cinnamon are also good choices when preventing diabetes. Addition of these spices to your food will go a long way in reducing your risk for diabetes.
Make the right diet choices today and enjoy a disease-free life.
