Foods that Prevent Diabetes

Scarcity of the hormone insulin or insulin resistance, results in a condition known as 'diabetes'. Pancreas produce insulin which stimulates absorption of glucose in blood by cells in the body. Insulin deficiency can lead to high blood glucose levels. This condition is referred to as type 1 diabetes. Similarly, if the cells do not respond to insulin, then also, elevated blood glucose levels are noticed. This results in type 2 diabetes, which is commonly noticed in the elderly. These days, more and more children or young people are getting diagnosed with diabetes. Overweight people, those with family history of diabetes are more likely to develop diabetes.

How to Prevent Diabetes with Foods

Those diagnosed with slightly higher than normal blood glucose levels are said to have prediabetes. Onset of diabetes can be delayed with the help of proper prediabetes diet. Even established diabetes can be controlled with the help of low sugar, low carb diet, regular exercise and medicine. Foods that control diabetes include foods with low glycemic index. Consumption of foods with low glycemic index does not lead to severe fluctuations in blood glucose levels. It is possible to reverse type 2 diabetes by following a prediabetes diet plan. Foods that help prevent type 2 diabetes include:

Foods with Fiber: Dietary fiber helps neutralize the spike in the blood sugar caused by certain foods. It helps reduce insulin resistance exhibited by the cells in the body. It is better if you start your day with a high fiber cereal. Vegetables and fruits (plant-based foods) provide fiber but make sure that you select low glycemic foods.

Foods with Low Glycemic Index: A number from 0-100 indicates the Glycemic Index (GI) of the food. Foods that have GI value less than 55 are considered as low glycemic foods. Glucose is released into the bloodstream at a slow rate when you consume these foods. Cherries, pear, plum, grapefruit, apple, orange, kiwi, all bran, rye, cracked barley, wheat kernels, parboiled rice, asparagus, celery, cabbage, eggplant, zucchini, summer squash, spinach, boiled kidney beans, green peas, yam, etc., come under this category. They don't lead to severe fluctuations in blood sugar levels.

Legumes: Low glycemic legumes are very effective in preventing or controlling diabetes. Lentils, chickpeas, soybeans, etc. should be consumed regularly.

Foods Rich in Antioxidants: Fruits and vegetables with prominent colors (yellow, orange, red, dark green) are packed with antioxidants which help strengthen your immune system. They improve cell function and release of hormones. They help prevent all sorts of diseases and disorders.

Natural Foods: Foods that prevent diabetes include natural healthy foods. You should stop consuming processed foods, junk foods if you want to avoid worsening of the situation. Canned food, canned juices and the likes should be strictly avoided. Fries, cakes, candies, cookies, donuts, processed cheese, etc. result in weight gain and increase the risk of having diabetes. You should avoid processed oils like safflower, canola, peanut, sunflower and corn oil. Eat natural fruits, whole grain products, vegetables, fish and lean meat.

Healthy Fat: Those who want to lose weight or maintain weight cannot avoid fat from diet. Fat is essential for functioning of cells. Make sure that you include healthy, good fats like olive oil, fish oil, flaxseed oil, etc. Omega-3 fatty acids and proteins from fish oil help improve your health in several ways.

Spices: Spices like cinnamon, turmeric and black pepper help regulate insulin function.

Nuts and Seeds: Walnuts, almonds and seeds like sesame, pumpkin, sunflower, etc. should be included in the diet in right proportion. They play an important role in metabolism and energy production.

While including foods that prevent diabetes in your regular diet, you should strictly avoid table sugar, pastries, ice-creams, honey and other sweets. Depending upon your overall health and considering the symptoms and the risk factors, a doctor can tell you the quantity of carbohydrates in your diet. Include complex carbohydrates and avoid simple carbohydrates as complex carbs are slowly digested and lead to minimum fluctuations in blood sugar levels. Examples of non-starch nutritious vegetables are spinach, broccoli, raw beets, Brussels sprout, cauliflower, eggplant and cucumber. Balanced diet, regular exercise, use of proper medicines and correct supplements help prevent and control diabetes.