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Top 5 Foods that help to Prevent Diabetes

Diabetes is the leading cause of death in the India, and doubles the risk of heart attack and stroke. However, type 2 diabetes is a disease of lifestyle - our food choices can prevent or promote insulin resistance and the resulting diabetes.

Many conventional diabetes diets are based on meat or grains as a source of calories. High Nutrient, low glycemic load (GL) foods are the best foods for diabetics, and these foods also help prevent diabetes in the first place:

Green vegetables: Green vegetables are rich in nutrients - cruciferous vegetables, green leafy vegetables and other green vegetables are the most important food for prevention and reversal of diabetes. higher consumption of green vegetables is associated with a lower risk of developing type 2 diabetes, and among diabetics, increased consumption of green vegetables is associated with lower levels of HbA1c. A recent meta-analysis found that a higher intake of green leafy was associated with a decrease of 14 percent in the risk of diabetes type 2. A study reported that each daily serving of green leafy vegetables produces a decrease of 9 percent the risk of diabetic.

Non-starchy vegetables: Non-green, non-starchy vegetables such as mushrooms, onion, garlic, eggplant, peppers, etc., are essential components of a diet prevention of diabetes. These foods have almost no effects on blood glucose and are full of fiber and phytochemicals.

Beans: Beans, lentils and other legumes are the ideal source of carbohydrates. Beans are low in GL due to its moderate protein and high fiber and resistant starch, carbohydrates which do not decompose in the small intestine. This reduces the amount of calories that can be absorbed from grains; in addition, resistant starch is fermented by bacteria in the colon, forming products that protect against colon cancer. Accordingly, beans and vegetable consumption help to lower risk of diabetes and colon cancer.

Nuts and seeds: Nuts are low in GL, promote weight loss, and have anti-inflammatory effects that may prevent the development of insulin resistance. The 27 percent less than risk of diabetes nurses who ate five or more servings of nuts per week. Among nurses who already have diabetes, this same amount reduces the risk of heart disease by 47 percent.

Fresh fruit: Fruits have many benefits, they are rich in fiber and antioxidants, and are a nutrient-rich option to satisfy cravings for sweets. Eat three servings of fresh fruit every day is associated with a 18 percent decrease in the risk of diabetes. For those who already have diabetic, I recommend sticking to low-sugar fruits such as berries, kiwi, oranges, cantaloupe and to minimize the effects of glucose.

This approach works in a recent study of type 2 diabetics who follow this diet has found that 90 percent of participants were able to come off all medications for diabetes, and mean HbA1c after one year was 5.8 , which is in the (normal) nondiabetic range. A diet of vegetables, nuts, seeds, beans and fresh fruit can help to prevent and even reverse diabetes, while promoting long-term health.



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