Type-2 diabetes has been rife in the adult population in the western world for many years, but recently we have seen a dramatic increase in the number of children being diagnosed with Type-2 diabetes. In addition to this, countries which have previously been said to have some of the healthiest populations, like China, are catching up to America in terms of their diabetes statistics.
Fast food chains, processed and packaged food companies, and the pharmaceutical industry have either played a role in or are cashing in on this health crisis. However, we have the power to either reverse or prevent type-2 diabetes. We can choose to put good food in our mouths and we can choose to move our bodies in a healthy way.
Here are the top 6 foods that should be in a type-2 diabetic’s diet:
Blueberries are a great addition to the diet for diabetics because they are very low in carbohydrates and do not impact the blood sugar as much as other high-sugar fruits. They are high in fiber and anthocyanins (the antioxidants that give them their blue colour), which have been linked to a lower risk of type-2 diabetes.
Tumeric is a wonderful spice to use in cooking. It contains a compound called curcumin which has strong anti-inflammatory properties and may aid against diabetes. In addition to this, researchers are now finding that curcumin may help with depression, liver detoxification and cancer. Make sure you always have some in your cupboard and add it liberally to soups, stews, curries and dips.
Green vegetable like broccoli, spinach, cabbage, bok choy, Brussels sprouts and kale are excellent sources of fiber, vitamins and minerals. They are low-carbohydrate vegetables which mean that they are a perfect addition to the diabetic’s diet. Minerals like magnesium, found in these vegetables, may improve blood glucose control and consuming green vegetables instead of starches, bread and grains will make the overall glycemic load of the diet lower.
Half an avocado contains only 4 grams of carbohydrates and its high fat content make it the perfect food for someone with diabetes. The heart-healthy monounsaturated fat will slow the release of any other sugars in the diet and provide a good source of energy for the body. One study found that women who ate greater amounts of healthy fats (like those found in the avocado) were less likely to develop type-2 diabetes.
Cinnamon is a spice that is as tasty as it is healthy. It improves blood sugar control by providing an insulin-like effect in the body. There is a compound, called proanthocyanidin, that is found in cinnamon and has been found to improve insulin sensitivity. Use cinnamon in porridge, smoothies, coffee and tea and watch your glucose levels drop.
Fatty fish should make up a large part of a diabetics diet. Fish like salmon, mackerel, tuna, sardines and herring have high amounts of useable omega-3 fatty acids which are essential to human health and can only be obtained from the diet. Studies have shown a decrease in diabetes in populations who eat high amounts of this essential oil. In addition to this, fish is a good source of protein and fat, which slows down the release of glucose in the blood.