Diabetes is a health condition that can be cumbersome, especially when insulin shots and constant blood sugar tests are required. The trick medical professionals have when it comes to preventing diabetes—or even stepping towards prediabetes—is to change diets early on to be healthier. Prediabetes occurs when blood sugar levels are higher than normal but not high enough to reach type 2. This can be reversed by changing into a healthy diet.
While there are no food, drinks, or supplements that can lower blood sugar, certain things can be ingested that have a low Glycemic Index (GI). A low Glycemic Index means that these food items will not raise blood sugar levels and will help avoid spikes. If coupled with medications and exercise, then prediabetes may be effectively contained.
Here are the superfoods that can be added to a diet plan to prevent the onset of diabetes. Not only do they taste good, but they are also healthy alternatives to sugar and high Glycemic Index carbohydrates.
Avocados
Studies have shown that avocados can lower the risks of metabolic syndrome, which in turn reduces the risk of obtaining diabetes, as well as heart diseases and stroke. This is thanks to the polyunsaturated fatty acids (PUFAs) and the monounsaturated fatty acids (MUFAs) present in avocados, giving them their health benefits towards insulin sensitivity. They are also good for blood pressure and inflammation, which make avocados not only taste good but are also healthy all-around products!
Omega-3 Fatty Acids
These are highly present vitamins that are found mostly in salmon, tuna, and trout, and are essential in body maintenance and repair. Proteins do not impact blood sugar levels because of its lack of a GI ranking, as well as having increased satiety—which means feeling “full” for longer periods of time despite consuming less food.
Garlic
Garlic can manage blood sugar and has shown that it can lower fasting blood sugar. Garlic rich food can be good for maintaining a healthy diet because of its strong flavor and its lack of carbohydrates, thus giving it no GI ranking.
Apple Cider Vinegar
The acetic acid in apple cider vinegar reduced the effects of certain enzymes in the stomach and has been reported to improve the sensitivity of insulin after meals. When 20 grams of apple cider vinegar is mixed with 40 grams of water and consumed before meals, this has shown to reduce spikes in blood sugar.
Leafy Greens
A leafy green salad is a great filler that holds tons of nutrients, like vitamin A and magnesium. It is also high in fiber and assists in lowering blood sugar.
Greens like spinach, lettuce, kale, swiss chard, and other similar leafy greens are all good for keeping the risks of type 2 diabetes at bay.
Whole Grains
To avoid insulin spikes, this means avoiding carbohydrates as much as possible. While most grains are made up of carbohydrates in composition, there are some that exist with better nutritional value.
Whole grains are the best compared to refined grains, as the latter are high in carbohydrates and can cause spikes in insulin levels. Choose grains like quinoa or millet for replacing traditional white rice and other kinds of high GI ranking carbohydrates.
Coffee
Coffee has been found to have many great benefits to the body, provided that it is consumed in its purest form and without excess sugars and creams that can spike insulin. When consumed black, this can offer a great kick, while also providing metabolic effects that are good for weight loss and other positive impacts on the body’s processes.
The Bottom Line
Caring for the body’s internal system means monitoring what goes inside and improving its functions. With a better diet, there are more benefits than just containing prediabetes, and these can assist with the longevity of life in the long run. Couple this with proper exercise and a healthier lifestyle, the body can survive longer with better functionality.
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