Keep a healthy, balanced diet is important for preventing or controlling the type 2 diabetes, with a healthy eating habits, you can still enjoy lots of foods and all you have to do is about controlling weight and preventing dangerous spikes in blood sugar.
- Eat regular meals
- Add more vegetables and fruits in your diet
- Cut down on the fat of the foods you eat, particularly saturated fats
- Eat more fish (oily fish is the best choice)
- Reduce salt intake
- Drink alcohol in moderation
All these eating habits do help for people with type 2 diabetes, and be carefully when choosing foods, following these 7 foods can help:
Aloe vera juice
The compounds of aloe vera such as lectins, mannans and anthraquinones are proven to be useful for decreasing blood lipids in patients with type 2 diabetes. If you are suffering from high blood sugar level, try adding aloe vera juice in your breakfast menu or have it with dinner. It’s well known that aloe vera is famous in dealing with skin issues, and it also:
- Supports digestive system health
- Cures scars after surgery
- Helps dental problems
One egg white contains around 16 calories and 4g of high-quality lean protein, which are perfect for controlling blood sugar levels. In addition to being low in saturated fat, eggs are filled with 13 vitamins and minerals which are important for overall health, and eating eggs at breakfast can give you a full feeling for longer time, making eggs an excellent choice for weight loss too.
Two studies showed eating almonds can help people with type 2 diabetes to maintain the blood glucose and cholesterol levels.Eating an ounce of almonds just before eating a high-starch meal can lead to 30% reduction in post-meal glucose levels for people with type 2 diabetes.
Plus, the high content of magnesium in almonds(268mg in every 100g almonds) may reduce the risk of developing diabetes by 33%, adding more magnesium-rich foods can do a big favor for preventing the unhealthy rising of blood sugar, foods such as pumpkin and squash seeds, soy milk, spinach, tofu, whole wheat bread, oysters, peanuts and halibut are recommended.
The study shows that eat low-fat yogurt instead of potato chips as a snack may cut the risk of getting type 2 diabetes by almost half.
Fat-free yogurt naturally contains rich protein and high quality carbohydrates, which are great for preventing the rising of blood sugar. And the high content of calcium works for reducing the risk of type 2 diabetes too. Make sure to choose the fat-free or low-fat brands:
- Labelled fat-free
- Low-fat and contains less than 20g of total sugar per serving
- Greek nonfat yogurt, which contains almost twice as much protein as regular yogurt
Whether you like fish or not, try to add fish to your diabetes diet from now on. Fresh fish is an outstanding source of lean protein and high monounsaturated fat content instead of saturated fat, pair fish with vegetables or beans will help you maintain a healthy blood sugar level. And there are some good choices between varieties of fish, tuna, salmon, herring, lake trout, sardines and mackerel are recommended.
According to a report in the Archives of Internal Medicine, Beans (such as white, black, soy, kidney and navy) are a healthy choice for people with type 2 diabetes to control and reduce the risk of heart disease. Beans are with high-quality carbohydrates and soluble fiber, which can help stabilize the blood sugar levels, and the rich of lean protein are good for lowering blood pressure.
Oatmeal is a heart-friendly food and a soluble fiber content called beta-glucan it contains helps lower blood cholesterol, and patients with type 2 diabetes also have a high cholesterol usually. Studies have found that eating whole grains such as oatmeal may reduce the risk of type 2 diabetes by 35%-42% .
About The Author: Alex Jordon has written articles on various physical and mental health related conditions, including diabetes/ heart disease/ autism/depression/Nutrition/fitness/diets/fad diets/herbs/alternative therapies/weight loss/obesity in children and adults/smoking risks/alcohol risks/fast foods/disease….
More from Alex Jordon:
Natural herbs that can stimulate weight loss
10 Health benefits of sesame you even won’t believe