1. Beans and legumes
Studies suggest that people who follow a vegetarian or vegan diet are less likely to develop type 2 diabetes than their meat-eating counterparts.
Studies suggest that people who follow a vegetarian or vegan diet are less likely to develop type 2 diabetes than their meat-eating counterparts.
Chickpeas, lentils and beans are all low in calories
and saturated fat, have a low glycemic index and a ton of fiber, which
takes a long time to digest, so blood sugar doesn’t rise as quickly,
Chaparro said.
In fact, eating a cup of beans a day has been shown to reduce blood sugar, an October 2010 study published in the journal Archives of Internal Medicine found.
2.Yogurt
Eating a serving of yogurt every day can cut your risk for type 2 diabetes by 18 percent, a November 2014 study out of the Harvard School of Public Health found.
Eating a serving of yogurt every day can cut your risk for type 2 diabetes by 18 percent, a November 2014 study out of the Harvard School of Public Health found.
Although it’s not clear whether that’s because yogurt
has probiotics, one thing is for sure: The snack, especially the Greek
variety, is high in protein, which makes you feel satiated and prevents
large blood sugar spikes, Marina Chaparro, a spokeswoman for the Academy
of Nutrition and Dietetics (AND), and a certified diabetes educator in
Miami, Florida, told Fox News.
Although yogurt contains natural sugars, be sure to
read labels to avoid excess sugar, and select varieties that have 12 to
15 grams of carbohydrates.
3. Asparagus
Low in calories and high in fiber, asparagus and other types of green leafy vegetables are rich in antioxidants, which reduce inflammation and can balance blood sugar levels.
Low in calories and high in fiber, asparagus and other types of green leafy vegetables are rich in antioxidants, which reduce inflammation and can balance blood sugar levels.
In fact, people who ate one and half extra servings
of green leafy vegetables a day cut their risk for type 2 diabetes by 14
percent, an August 2010 meta-analysis in the British Medical Journal found.
4. Chia seeds
Because type 2 diabetes can lead to heart disease and stroke, it’s also a good idea to eat foods like chia seeds. Two tablespoons of chia seeds provides 4 grams of protein and 11 grams of fiber, as well as heart-healthy omega-3 fatty acids.
Because type 2 diabetes can lead to heart disease and stroke, it’s also a good idea to eat foods like chia seeds. Two tablespoons of chia seeds provides 4 grams of protein and 11 grams of fiber, as well as heart-healthy omega-3 fatty acids.
Chia seeds are also versatile: Add them to oatmeal or muffins, blend them into a smoothie, or make a chia pudding.
5. Berries
Strawberries, raspberries, blackberries and blueberries are all low in calories and carbohydrates, and have a low glycemic index to keep your blood sugar steady. Although they all contain fiber, raspberries and blackberries in particular take the lead to fill you up.
Strawberries, raspberries, blackberries and blueberries are all low in calories and carbohydrates, and have a low glycemic index to keep your blood sugar steady. Although they all contain fiber, raspberries and blackberries in particular take the lead to fill you up.
6. Coffee
When it comes to preventing type 2 diabetes, coffee remains controversial, but some studies suggest a coffee habit can be a good thing for preventing diabetes.
When it comes to preventing type 2 diabetes, coffee remains controversial, but some studies suggest a coffee habit can be a good thing for preventing diabetes.
In fact, people who drank more than one and a half cups a day for 10 years were 54 percent less likely to develop diabetes than non-coffee drinkers, a July 2015 study in the European Journal of Clinical Nutrition found.
However, if you’re going to drink coffee, enjoy it
black or with a small amount of milk, but skip the sugar. Those fancy
sugar-laden drinks at Starbucks will definitely spike your blood sugar
and negate any benefit, Chaparro said.
7. Pumpkin seeds
Pumpkin seeds are rich in plant chemicals known as lignans, as well as magnesium, both of which help the body use insulin more efficiently. They also contain globulins, or proteins that help lower blood sugar.
Pumpkin seeds are rich in plant chemicals known as lignans, as well as magnesium, both of which help the body use insulin more efficiently. They also contain globulins, or proteins that help lower blood sugar.
Pumpkin seeds are an excellent source of protein,
which is slowly digested so it keeps blood sugar stable, and fiber,
which curbs hunger, can prevent overeating and help you lose weight.
Enjoy them as a snack, or add them to a salad or baked goods.
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