HEALTH COACH - 10 foods that can help prevent diabetes

HEALTH COACH -

 10 foods that can help prevent diabetes   
 






 Diabetes is an epidemic in the United States, with about 29 million people who have it, 8 others who are not diagnosed and 86 million who are considered pre-diabetic, according to the American Diabetes Association. 









 Type 2 diabetes, the most common form, is a disease in which body cells do not properly use insulin. At first, the pancreas makes more insulin to get glucose in the cells, but over time the pancreas can not do enough to maintain normal blood sugar levels and the result is type 2 diabetes. 






 Type 2 diabetes increases the risk of a person for several health problems, including high blood pressure, heart disease and stroke. It is also responsible for more than 12 percent of deaths in the United States, three times higher than previous estimates, a January 2017 study in the journal  PLOS ONE . 






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 Although genetics may increase your chances of developing type 2 diabetes, diet and exercise also play a big role. 






 In fact, people with diabetes who lost only 5 to 7 percent of their body weight reduced their risk by 54 percent, a study by John Hopkins in July 2013 was found. 








 Here experts weigh with 10 foods that balance your blood sugar and can prevent diabetes: 






  1. Apples 
  You might think that fruits are out of the menu because of its sugar content but the fruits are filled with vitamins and nutrients that can help prevent diabetes . 






 Apples are one of the best fruits you can eat because they are rich in quercetin, a vegetable pigment. Quercetin helps the body to secrete insulin more effectively and eliminate insulin resistance, which occurs when the body has to produce more and more insulin to help glucose enter the body. cells. Resistance to insulin is the characteristic characteristic of type 2 diabetes. 






 "It is filled with antioxidants, and also there are fiber in fruits that naturally slow the digestion of sugars," Karen Ansel, registered nutritionist in Syosset, New York, and author of "Healing Superfoods For Anti-Aging "" said Fox News. 






 But do not forget to eat apples with the skin because this fruit park has six times more quercetin than its flesh. 






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  2. Yogurt 
  Eating a serving of yogurt every day can reduce your risk for type 2 diabetes by 18 percent, a November 2014 study from the Harvard School of Public Health 
.






 Although it is not clear whether this is because yogurt has probiotics, one thing is for sure: the snack, especially the Greek variety, is rich in protein, which makes you Feel satiated and prevents large blood sugar spikes, Marina Chaparro, spokesman for the Academy of Nutrition and Dietetics (AND), and a certified diabetes educator in Miami, Florida, told Fox News. 






 Although yogurt contains natural sugars, be sure to read labels to avoid excess sugar and select varieties containing 12 to 15 grams of carbohydrates. 






  3. Asparagus 
  The bad amounts of calories and fiber, asparagus and other types of green vegetables are rich in antioxidants, reducing the Inflammation and can balance the blood sugar level. 






 In fact, people who ate half and a half green leafy vegetables a day reduced their risk of type 2 diabetes by 14 percent, according to a meta-analysis of August 2010 in  British Medical Journal . 






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  4. Beans and legumes 
  Studies suggest that people who are on a vegetarian or vegetarian diet are less likely to develop type 2 diabetes than their meat counterparts. 






 Chickpeas, lentils and beans are all low in calories and saturated fats, have a low glycemic index and a ton of fiber, which takes a long time to digest, so that the sugar in the blood Does not rise so quickly, said Chaparro. 






 In fact, eating a cup of beans a day has been shown to reduce blood sugar, a study published in October 2010  Archives of Internal Medicine . 






  5. Chia Seeds  
 Since type 2 diabetes can lead to heart disease and stroke, it is also a good idea to eat foods like The seeds of chia. Two tablespoons of chia seeds provide 4 grams of protein and 11 grams of fiber, as well as effective heart-healthy omega-3 fatty acids. 






 Chia seeds are also versatile: Add them to oatmeal or muffins, mix them in a smoothie or make a chia pudding. 






  6. Berries  
 Strawberries, raspberries, blackberries and blueberries are all low in calories and carbohydrates, and have a low glycemic index to keep your blood sugar stable. Although they all contain fiber, raspberries and blackberries in particular, take the initiative to fill you up. 






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  7. Coffee 
  Regarding the prevention of type 2 diabetes, coffee remains controversial, but some studies suggest that a habit of coffee can be a good thing for Preventing diabetes. 






 In fact, people who drank more than one and a half cups a day for 10 years   were 54 percent less likely to develop diabetes than non-coffee consumers, one Study from July 2015 to  European Journal of Clinical Nutrition  found. 






 However, if you are going to drink coffee, enjoy it in black or with a small amount of milk, but skip the sugar. These refined sugar-based drinks at Starbucks will definitely increase your blood sugar levels and nullify any benefit, "said Chaparro. 






  8. Pumpkin Seeds  
 Pumpkin seeds are rich in plant chemicals known as lignans, as well as magnesium, which help the body to use insulin More efficiently. They also contain globulins, or proteins that help reduce blood sugar levels. 






 Pumpkin seeds are an excellent source of protein, which is slowly digested in order to maintain stable blood sugar, and fiber, which curbs hunger, can prevent excess meals and help you lose weight. 






 Enjoy them as a snack, or add them to a salad or baked goods. 






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  9. Brown rice 
  People who ate three to five servings of whole grains per day were 26% less likely to develop type 2 diabetes in a July 2012 study published in  Journal of Nutrition . One of the best types of whole grains is brown rice, which is rich in magnesium and fiber, and has a low glycemic index 
.






 If you have not succeeded in making the change, try the medium grain brown rice, which has a more tolerable texture than the whole grain variety. Or mix brown and white rice together until you can nix the white rice altogether. 






  10. Vinegar  
 Vinegar has acetic acid, a compound that can lower blood sugar and insulin levels after eating carbohydrates. 






 "It is suspected to reduce the activity of enzymes in your gut that break down sugars," Ansel said. "So these sugars degrade much more slowly [and] released into your bloodstream at a much more gradual rate." 
















 
  Julie Revelant is a health journalist and consultant who provides marketing and content writing services for the health industry. She is also a mother of two. Learn more about Julie at revelantwriting.com.