Hyperglycemia is a condition which occurs due to high blood sugar levels and can lead to diabetes. The dangerous disease doesn’t have a cure yet, and can easily destroy your kidneys, eyes and heart if not put under control. This is why you need to pay more attention to the food you eat and control your sugar intake. Poor diet is the main factor for type 2 diabetes and other serious diseases as well.
In order to put the disease under control, you need to mind what you eat. There are several super foods which can regulate your blood sugar levels and prevent the problems associated with diabetes. Here are the top 10 foods which can stop the disease:
Cinnamon is rich in certain compounds which can improve your glucose metabolism and regulate your cholesterol levels, and you don’t even need much of it. Studies have shown that only a teaspoon of cinnamon a day can reduce the fasting blood glucose levels and improve insulin sensitivity. Add some cinnamon in hot beverages such as tea or coffee, or simply sprinkle it on your smoothies or oatmeal for a delicious treat.
Sweet potatoes are an excellent source of vitamin A and C as well as potassium, fiber and beta-carotene. All these nutrients can regulate your blood sugar levels, and diabetics are advised to consume sweet over regular potatoes due to their low glycemic index. Cook these potatoes with the skin on as it contains most of the important nutrients. You can eat sweet potatoes grilled, steamed or baked, but you can also add them to soups or stews.
Beans are rich in fiber, magnesium, potassium and protein which can easily keep your blood sugar levels under control. They can improve digestion and prevent blood sugar spikes after a meal, and can be found in different varieties as well. Prepare beans as a side dish or add them to salads and soups.
Dark leafy green veggies
Dark leafy green vegetables are among the best natural sources of fiber, magnesium, calcium and vitamin C, and several studies have confirmed their beneficial effect on diabetes. To put the disease under control, eat a few servings of kale, spinach, cabbage or mustard greens every day.
Berries are rich in anthocyanins, powerful compounds which give them their deep red color. Additionally, berries also contain antioxidants which can prevent free radical damage and are a great choice if you’re craving sugar. Eat them fresh or dry as a healthy snack alternative.
Diabetics are advised to eat fish more often, especially the types rich in omega-3 fatty acids such as salmon, halibut, sardines or mackerel. These types of fish are rich in protein and the perfect fatty meat alternative. They are perfect for our heart health and should be consume twice a week.
Whole grains are rich in folic acid and omega-3s as well as minerals such as chromium and magnesium. They are also rich in fiber which can regulate your cholesterol levels and reduce your blood pressure. Some whole grains are rich in lignans and flavonoids and are the ideal choice of food against heart disease. A simple way to add grains to your diet is to switch from white to brown rice. You should also replace the refined white flour with whole wheat flour.
All nuts are rich in essential nutrients which can keep your glucose levels in check, reduce insulin resistance and prevent heart disease as well. Diabetics should eat walnuts more often, as well as a variety of other nuts such as pecans and almonds. However, instead of eating them raw, it’s best to soak nuts in water overnight as studies have shown that they offer far better benefits.
Olive oil is a great source of healthy fats and antioxidants which can reduce the risk of cardiovascular problems and insulin resistance as well. It will also promote weight loss which is important as many diabetics are also overweight. When buying olive oil, go for the extra-virgin type as it is the least processed type of olive oil. Use it on your salads or to prepare veggies and meat.
This dairy product is full of vitamin D, protein and calcium, for which studies have proven it can improve insulin resistance. This mineral can strengthen your bones and teeth and improve your overall health. For best results, consume low-fat yogurt.
If you’re suffering from diabetes, adding these super foods in your diet is a great way of keeping your blood sugar levels under control.