Diabetes is a major problem that affects almost 30 million people in the USA alone. Ten percent of these people are undiagnosed, living without knowing that they are affected with a metabolic disorder. The WHO estimates 1.5 million deaths worldwide were attributed to diabetes in 2012. These numbers should be the cause of worry by everyone – not just people affected by or have a familial history of diabetes.
Aside from avoiding foods high in sugar, you can also add the 11 food we have listed to lower your blood glucose levels.
Avocado has a pretty bad rep because of its high fat content. However, avocado provides our body with naturally occurring fat, meaning it’s different from the dangerous fat found in fast food and processed food items. The fat from avocados is easily stored and processed our body. Not only that, a study on the oil extract from avocados suggest that the fruit is able to lower blood glucose, as well as other metabolic health markers like triglycerides and cholesterol.
2. Olive Oil
Olive oil is a popular choice because of its status as the “healthy oil”. Rich in monounsaturated fatty acids (MUFAs are considered a healthy dietary fat, according to the Mayo Clinic), olive oil has the ability to prevent cardiac disease. A recent study revealed that consumption of extra-virgin olive oil after a meal immediately lowered post-prandial (after eating) blood glucose and low-density lipoprotein, also known as “bad cholesterol”.
Blueberries are not just an excellent fruit to add to your oatmeal or shake. They are fruits high in phenols, a compound that is an excellent antioxidant. In a study published in 2013 suggests than high blueberry intake (of at least 75 grams) could improve post-prandial glucose levels by increasing uptake by the cells.
A study published in the American Diabetes Association’s journal Diabetes Care in 2013 suggests that Cinnamon intake of one to six grams per day can reduce serum glucose (“blood sugar“), triglyceride, and cholesterol levels, particularly bad cholesterol – all risk factors that contribute to diseases that affect the heart and the body’s metabolism. A more recent study in 2014 had the same results showing cinnamon’s anti-diabetic activity.
NOTE: Be sure you are using real cinnamon – much of it isn’t.
5. Chia Seeds
Chia seeds are known for their high protein and low fat content, but they have also been increasing in popularity for their contributions to fighting diabetes. Including chia seed in your diet can reduce insulin resistance and preventing hyperlipidemia and hyperglycemia, thereby protecting the heart and the liver.
6. Herbs And Spices
Some herbs and spices are able to reduce post-prandial blood glucose levels by as much as 31 percent, in a recent 2015 study. A blend of black pepper, cinnamon, cloves, garlic, ginger, oregano, paprika, rosemary, and turmeric was used for this study. This effect can be attributed to the antioxidant properties found in most spices, which promote glucose and lipid uptake by the body’s cells after a meal.
Vinegar or acetic acid in geek terms, is rising in popularity for its ability to improve the uptake of glucose and improve blood flow in people affected by impaired glucose tolerance. Vinegar intake after a high-glucose meal improves blood flow in the body, making glucose absorption by the cells faster, reducing hyperinsulinemia (too much insulin in the blood) and hyperlipidemia (too much lipids in the blood).
Cherries have potent antioxidant properties that make them ideal for detoxing. A new study also revealed that cherries can also help fight diabetes. The results showed that cherries significantly reduce blood sugar levels and improve creatinine clearance by the kidneys, especially in people affected by diabetes. For best results, eat fresh organic cherries which have been shown to have higher antioxidant levels.
Garlic is popular for its cardioprotective ability, fighting high blood pressure and improving cardiac vessel elasticity. However, it also has abilities that can contribute to the prevention of diabetes and other metabolic diseases. It can lower blood glucose and lipid levels – characteristic factors of diabetes.
Source: Healthy Food Place
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