Diabetes is a chronic disorder that needs to be treated effectively. Yet the best treatment for this chronic disease is its prevention. It is possible to forestall diabetic health complications by keeping the disease under control.
It is important that you make diabetes prevention a priority if you have a family history of the disease or if you're overweight. Eating more healthy and becoming more physically active can prevent or control diabetes. Eating foods that are high in fiber such as fruits, vegetables, beans, whole grains and nuts can trim down the risk of diabetes.
So, here are top foods that can prevent diabetes risk as per experts
Chia Seeds
Chia seeds are a wonder food that can keep your blood sugar levels well controlled. Known to be rich in calcium, fibre, and a high percentage of protein and manganese, Chia seeds offer a lot of nutrition in a small package. Regular chia consumption can lower blood pressure and reduce inflammation. Moreover, the omega 3 fatty acids found in chia seeds are also great in lowering cholesterol, which does reduce the risk of cardiovascular disease. Chia seeds are beneficial in preventing and treating diabetes, as these enable insulin regulation.Beans
People with diabetes should consume dried beans and avoid the sodium content of canned beans. Beans, which is low in the glycaemic index, helps repress the blood sugar levels better than any other starchy foods. If you have diabetes, you need to understand that the amount of calories you eat has to come from vegetables, legumes, beans and other fatty foods. Beans, known to be high in fibre, manages to steady the blood sugar level as well as lowers cholesterol.Berries
Berries are the best for a diabetic diet, since they are low on the glycaemic index. Berries contain fructose that doesn't need insulin to be metabolized, as it tends to be well tolerated. Maqui berry contains the highest concentrations of antioxidants that help to suppress the growth of tumours as well as breast cancer cells. The anthocyanins present in it have powerful anti-inflammatory properties that try to stall rheumatoid arthritis and the risk of heart disease. This is one fruit that can rack up the insulin production in the body, since it helps to break down the sugar and the carbohydrates into glucose, which potentially makes it an ideal diet for diabetics.Pumpkin Seeds
Whenever you want to snack on something crunchy, then grab some pumpkin seeds to munch on instead of opting for foods high in sugar and fat. Pumpkin seeds are a great nibble that contains 143 calories and 17 grams of carbohydrates and are definitely a healthy treat to control or prevent diabetes. Eating pumpkin seeds curbs unhealthy cravings and overeating. It improves your body's ability to respond to insulin.Brown Rice
White rice can get your blood sugars soaring, so make sure to replace it with brown rice. Consuming brown rice reduces diabetes risk by almost 15%. Moreover, replacing rice with other grains can lessen or prevent diabetes by 35%.
Apples
There is no denying that fruits like apples, blueberries and grapes are healthy and an essential part of the diet for everyone. These fruits are linked to reducing the risk of type 2 diabetes if consumed frequently. People who eat apples every day can lower their risk of type 2 diabetes by 27% than those who don't eat apples.Barley
Barley is an ancient grain that was the first ever one cultivated by man and interestingly it is still considered to be wholesome. It has soluble fibre, which is definitely better than brown rice. It prevents diabetes by rapidly improving people's health. Not many people are aware that barley is excellent in steadying your blood sugar levels and lowering cholesterol by 6%. Barley is rich in soluble fibre called beta-glucan. Beta-glucan lowers the LDL cholesterol as well manages to stall your body's ability to absorb it.Dates
Popping dates in your mouth is indeed rewarding for its sweet taste and delightful texture. Being a palate-friendly food, dates give us a generous supply of fibre, which does make it a perfect diabetes snack. Interestingly, consumption of dates by diabetic individuals doesn't result in postprandial glucose excursion, which is also known as blood sugar spikes. Blood sugar levels do not rise if a diabetes individual consumes dates on a regular basis, as it has a healthy glycaemic index.Walnuts
Women who started to consume 28 g bags of walnuts had lesser chances of developing diabetes, as noted by a study. Regularly eating walnuts two times in a week can reduce the risk of type 2 diabetes.Flax Seeds
Flax seeds have been around as a food and medicine for more than a hundred years now. It is considered to be one of the powerful foods on the planet. It has many professed health benefits such as managing to reduce the risk of diabetes, cancer and heart disease. On the other hand, these magical seeds help in lowering blood sugar levels and regulate the body well to use insulin appropriately.
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