Diabetes in numbers: In 2012, 9.3 % or 29.1 million of U.S. population had diabetes; new cases were recorded at 1.7 million per year; there are 86 million ages 20 and older which had prediabetes; and diabetes remains the 7th leading cause of death in the U.S. (Data from the National Diabetes Statistics Report, 2014) Quite an alarming figure.
There are two types of diabetes – Type 1 which usually occurs during childhood / adolescence and Type 2, the most common and chronic form that usually occurs in people, age 45 years or older although cases in children are now increasing. It is a silent disease. Diabetes can remain undetected for a number of years without showing any symptoms which make it all the more dangerous. Fortunately, this chronic disease can be managed in order to avoid the many problems linked to it. And some of the way you can do this is by having a change in lifestyle, paying a close attention to your blood sugar level, proper medication and eating a healthy diet!
Poor diet has been the leading cause of todays’ chronic and degenerative diseases. This is especially true with type 2 diabetes. But there are foods that can help you control blood sugar from popping up and even effectively reverse a type 2 diabetes. It is important to select foods that are rich in vitamin A, C and E as well as minerals like magnesium, potassium, and calcium. They should also be high in fiber to keep your glycemic index low and makes you feel fuller for a long time. Your choice of food should help you maintain a good blood pressure level and cholesterol level. Did you know that about 75% of diabetic fatalities are mostly caused by stroke or heart attack? So, stop eating blood sugar spiking foods and drinks and start eating more of these “dia-beat-this” superfoods!
Beans. They contain natural compounds that helps you control your blood sugar. Beans are super rich in fiber that effectively lower the glycemic load of your meals. It is also packed with magnesium that quickly improve blood sugar by activating the insulin receptors on your muscles and body cells.
Wild salmon. Your best source of omega-3 fatty acids which are proven in reducing inflammation in blood vessels, it lowers blood triglycerides and increases the level of HDL or good cholesterol, improve insulin sensitivity and manage blood glucose level. It is also known as highly effective in preventing cardiovascular disease.
Nuts. It has a high fat content… but a good kind of fat that helps improve heart health. They are also loaded with omega-3 fatty acids, vitamins, fibers, protein and minerals. Nuts also contain monounsaturated acid that is effective in reversing insulin resistance. It has arginine, an amino acid that positively works in removing stomach fat and increasing the body’s sensitivity to insulin.
Controlling your blood sugar and preventing complications from diabetes can be as simple as eating the right superfood and having regular exercise.
Stay fit. Eat clean.
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