Know About Foods That Can Help Prevent Diabetes

Prevent Diabetes
14 Apr, 2021

Diabetes refers to a disease that occurs due to high blood sugar levels in our body, which is called blood glucose in medical language. It is the prime source of energy that comes from the food we eat. The pancreas makes insulin, a hormone that helps glucose reach from food into cells so that it can be used for energy. When someone has diabetes, either their body becomes unable to produce enough insulin or use it appropriately. Thus, glucose accumulates in the blood, causing a variety of symptoms, including exhaustion and even heart disease.

Symptoms of Diabetes

  • Increased hunger
  • Increased thirst & urination
  • Blurred vision
  • Fatigue
  • Weight loss
  • Numbness/Pain in the feet or hands
  • Nausea and vomiting
  • Yeast infections
  • Dry, itchy skin 

Types of Diabetes

Type 1 Diabetes

With type 1 diabetes, the patient’s body stops making insulin as their immune system destroys insulin-making cells in the pancreas. Patients with type 1 diabetes are required to take insulin every day to stay alive.

Type 2 Diabetes

Type 2 diabetes is the most common type, where the body of patients with type 2 diabetes does completely use insulin.

Gestational Diabetes

This type of diabetes typically develops in women, especially during pregnancy, and in most cases, the symptoms start to go away after a few days of delivery. Diabetes diagnosed amidst pregnancy sometimes turns out as type 2 diabetes. 

Food and Drinks that Can Significantly Increase Your Diabetes Risk

  • Sweetened breakfast cereals
  • Sugar-Sweetened drinks
  • White bread, rice, and pasta
  • Red and processed meats
  • Saturated and trans fats
  • Flavored coffee drinks
  • Dried fruit
  • Honey, agave nectar, and maple syrup
  • Packaged snack foods 

As you now know what foods and drinks you should avoid to keep away from symptoms of diabetes, here are some of the best foods that can help you maintain healthy levels of blood sugar.

1. Pumpernickel Bread

Pumpernickel bread and 100% stone-ground whole wheat bread score 55 or less on the GI scale. Both types of bread have GI score lower than any regular whole wheat bread as the ingredients used undergo less processing than the latter.

During the processing stage, fibrous outer shells of grains and cereals are generally removed. The fiber in pumpernickel bread slows digestion in our body and helps to get blood sugar levels stabilized.

2. Sweet Potatoes

If we compare sweet potatoes and yams with regular potatoes, the former has low GI scores and carries very high nutritious value. According to one research, there’s more fiber in the flesh of sweet potatoes than the skin, which is why it (as a whole) could be beneficial for diabetes patients. It would be good if these patients start using sweet potatoes or yams as a substitute for regular potatoes in various dishes, including fries and casseroles.

3. Leafy Greens

Leafy greens, such as kale and spinach, are good sources of different vitamins and minerals, including vitamin C. Diabetic people can increase vitamin C-rich foods in their diet to increase serum vitamin C levels and reduce inflammation and cellular damage.

Additionally, such veggies are excellent sources of antioxidants lutein, zeaxanthin, etc. These antioxidants help patients fight macular degeneration and cataracts in the eyes, which are common complications observed in diabetes patients.

4. Avocados

Avocados contain less than 1 gram of sugar, healthy fats, high levels of fiber, and few carbohydrates; thus, diabetes patients need not worry before consuming them as avocados cannot be the reason for high blood sugar. Besides, consumption of avocado can also help improve overall diet quality and reduce body weight and BMI – body mass index. Hence, it can be an ideal snack for a person with diabetes, reducing the chances of obesity that is often the reason for developing diabetes.

5. Beans

Beans are highly nutritious and super healthy, which are a type of legume that is rich in B vitamins, fiber, and minerals such as potassium, magnesium, and calcium. They also have a low glycemic index that is essential for diabetes management; thus, beans can help prevent diabetes.

6. Nuts

Nuts, too, are nutritious and very delicious. Almost all types of nuts contain low levels of carbs but good levels of fiber. Here’s a list of nuts people should include in their diet to reduce the chances of diabetes:

  • Almonds
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Macadamia
  • Pecans
  • Pistachios
  • Walnuts

7. Seafood

Fish and shellfish are considered a valuable source of protein, vitamins, minerals, antioxidants, and healthy fats that may help regulate levels of blood sugar in the body.

Protein is important for controlling blood sugar. It helps the digestive system work slowly and prevents post-meal increasing of blood sugar. Moreover, it can also help avoid eating more than necessary and lose body fat; both are indeed important to maintain healthy sugar levels.

8. Citrus Fruits

Even though several citrus fruits taste sweet, they may help reduce levels of sugar in the blood. Citrus fruits have low glycemic levels, and they do not influence blood sugar as compared to other fruits, for instance, pineapple or watermelon.

Citrus fruits such as grapefruit, oranges, etc., are rich in fiber and contain plant compounds such as naringenin – a polyphenol with strong antidiabetic properties. (Source)

Eating whole citrus fruits can help reduce HbA1c, improve insulin sensitivity, and provide protection against diabetes.

9. Eggs

Eggs are amongst some of the highly beneficial and healthy foods. They help our body in multiple ways; for example, eggs help;

  • Decrease inflammation
  • Improve insulin sensitivity
  • Increase good cholesterol levels
  • Modify the size/shape of bad cholesterol

According to a 2019 study, eating a low-carb, high-fat breakfast that includes eggs can help people with diabetes manage their sugar levels in the blood throughout the day. (Source)

10. Chia Seeds

Chia seeds are an excellent food for people with diabetes. They contain high levels of fiber and low levels of digestible carbs. 11 out of 12 grams of carbs in 1 ounce of chia seeds are fiber, which doesn’t increase blood sugar. (Source)

The above-discussed foods can really help a person with diabetes to fight diabetes and others to prevent the development of diabetes in their body.

However, if you or any of your friends or family members experience any diabetes symptoms, it is highly recommended to see a trusted doctor. Meet the best and reliable medical professionals at CVMedPro and start a consultation today. Feel free to call us at (877) 216-4215 or local: 559.450.6334 or visit our website – www.cvmedpro.com.