Beneficial Foods for Diabetics

SadaNews - Diabetes is an increasing concern, as it affects many people around the world, in addition to millions diagnosed with pre-diabetes.

As it preoccupies many, experts Diana Licalzi and Jose Tigero recommend adding foods rich in fiber, protein, and compounds to the diet to improve insulin sensitivity and help regulate blood sugar levels, which can assist in managing diabetes, according to the Times of India.

Diabetes

Type 2 diabetes, which is the most common form, is closely linked to lifestyle factors such as diet, physical inactivity, and obesity.

If left untreated, it can lead to serious complications, heart disease, kidney failure, nerve damage, and vision loss, placing a significant burden on both individuals and the healthcare system.

Treatments Beyond Medications

The concept of diabetes treatment is gaining increasing attention as it offers hope beyond medications. By addressing the root causes, which are insulin resistance, high blood sugar, and metabolic imbalance, many individuals can restore blood sugar levels to normal and maintain them without the need for medication.

Lifestyle changes, such as following a nutrient-rich diet, exercising regularly, managing weight, and reducing stress, have proven effective in restoring insulin sensitivity and protecting long-term health. The impact of diabetes treatment extends to reducing the risk of complications and also improves energy, mood, and quality of life.

4 Beneficial Foods

Recently, nutrition experts Diana Licalzi and Jose Tigero shared on their Instagram account tips for diabetics to add four foods that may help in managing diabetes. The duo offers advice on lowering blood sugar levels to non-diabetic ranges through guidance and meal plans, as follows:

1. Beans

The experts emphasize the importance of consuming black beans to control diabetes. Beans serve as a natural slow-burning energy source. They are also rich in fiber and plant protein, which helps prevent spikes in blood sugar after meals.

This fiber slows down the digestion process, meaning glucose flows smoothly into the bloodstream rather than flooding it. Because beans are high in magnesium, consuming them helps cells respond better to insulin. Black beans, red beans, and chickpeas can be mixed into soups or salads.

2. Broccoli

Broccoli is a rich source of dietary fiber for combating diabetes. It is high in sulforaphane, a compound that improves insulin sensitivity and protects blood vessels from damage caused by high blood sugar levels. Broccoli naturally contains chromium, a mineral that plays a key role in enhancing the body's use of insulin.

Thus, consuming broccoli helps lower blood sugar levels over time. Its fiber content is excellent for slowing down troublesome glucose spikes, and because it is low in carbohydrates, it will not affect the nutritional balance.

3. Edamame

Edamame, small beans from green soybeans, is a superfood for lowering blood sugar. They are rich in plant protein, fiber, and isoflavones that help improve insulin sensitivity. Due to their low glycemic index, they do not trigger sharp spikes in sugar, maintaining your energy levels.

4. Berries

Berries, such as blueberries, strawberries, and raspberries, are sweet but low in sugar, high in fiber, and packed with antioxidants that help improve insulin function. Anthocyanins (the plant pigment that gives them their bold colors) are linked to improved glucose control and reduced inflammation. Consuming berries with meals can slow the digestion of carbohydrates, leading to less fluctuation in blood sugar.

Additional Tips

Along with these four foods, experts also recommend some other foods that can help lower blood sugar levels, as follows:

*Seafood

Seafood, including fish and shellfish, is a rich source of protein, healthy fats, vitamins, minerals, and antioxidants that can aid in regulating blood sugar levels. Protein plays a key role in blood sugar management by slowing down digestion, preventing sugar spikes after meals, and promoting a feeling of fullness. This can help reduce overeating and support healthy weight loss, both important for maintaining stable blood sugar levels. Additionally, regular consumption of fatty fish like salmon and sardines has been shown to improve blood sugar control.

*Pumpkin and Pumpkin Seeds

Pumpkin and its seeds are brightly colored and rich in fiber and antioxidants, making them a smart choice to support healthy blood sugar levels. Pumpkin has long been used as a traditional remedy for diabetes in several countries, as it contains polysaccharides, a type of carbohydrate, that have shown the ability to regulate blood sugar. Studies that used pumpkin extracts and powders have shown a significant decrease in blood sugar levels, both in limited human trials and animal research. However, more studies are needed to confirm the effect of whole pumpkin consumption on blood sugar regulation.

Balanced Diet

Reversing type 2 diabetes is not magic; it often relates to what an individual eats. A balanced, nutrient-rich diet can help lower blood sugar levels, improve insulin sensitivity, and even reduce the need for medication.

It is essential to consider reducing processed fast foods, eating more whole foods, vegetables, low-fat proteins, healthy fats, and fiber-rich carbohydrates. Reducing added sugars and refined grains helps the body avoid troublesome glucose spikes.

Water as a Fundamental Drink

Some notice significant improvements simply by substituting soda with water, adding more vegetables, and controlling portions. Regular movement is essential, allowing the body to acquire the necessary tools for recovery and balancing blood sugar levels naturally. Additionally, regular exercise and stress management lead to the best outcomes.

Regular follow-ups with a doctor or nutritionist can help monitor progress and safely adjust plans. Ultimately, food is one of the most potent medicines to combat diabetes, and meals present an opportunity for achieving balance, healing, and long-term health.