The 14 best foods to control type 2 diabetes

We all know that maintaining a healthy diet is essential for the prevention and treatment of type 2 diabetes. In general, these tips are also relevant to the general population: eating vegetables, fruits, legumes, whole grains, low-fat dairy products, poultry and fish, and less industrial sweets and foods high in fat and salt. Diabetics also need to eat at regular times throughout the day to avoid an increase in blood sugar.

1. Olive oil

The oil lacks carbohydrates and therefore does not increase blood sugar. In addition, it slows the absorption of food. In addition, being rich in Omega 9 and Omega 3 helps maintain the flexibility of the blood vessels, allowing good blood circulation.

2. Cinnamon

Many studies show that daily consumption of one teaspoon of cinnamon (2.5 g) has a positive effect on reducing glucose levels because it makes the cells more sensitive to insulin. As a result, cells convert sugar into energy more efficiently and control the amount of sugar in the blood.

3. Green tea

This drink contains antioxidants that help maintain the flexibility of blood vessels and stabilize glucose levels. A recent study conducted at the University of Pennsylvania found that this element reduces blood sugar levels and prevents its strong increase.

4. Legumes

Legumes such as lentils, peas, beans, and chickpeas are low in fat and calories and are also high in fiber and protein. Dietary fiber decreases the rate of absorption of sugar in the blood and reduces the glycemic load.

5. Green vegetables

According to a study published in the “British Medical Journal”, fresh green leafy vegetables such as lettuce, cabbage, spinach, Swiss chard and parsley and other green vegetables (fresh, steamed or frozen foods such as celery, cucumber, cauliflower, green beans and kohlrabi contain carbohydrates that release hormones that improve insulin sensitivity and therefore better control blood sugar levels. These foods reduce the risk of type 2 diabetes because they are high in magnesium.

6. Oatmeal

Oatmeal contains a high percentage of fiber, B vitamins (especially B1), vitamin E and antioxidants. A large amount of fiber causes a slower uptake of glucose and the combination of antioxidants allows oatmeal to stabilize sugar levels.

7. Red apples

A recent study in Finland found that men who ate more apples (and other foods rich in quercetin) were 20% less likely to die from diabetes or heart problems. Other good sources of quercetin are red grapes, tomatoes, onions, vegetables, and berries.

 8. Foods rich in vitamin C

Studies show that diabetics have lower levels of vitamin C, that is, foods rich in vitamin C such as berries, citrus fruits, peppers, leafy vegetables dark green, kiwis, tomatoes, etc. . They are loaded with antioxidants and are a great option.

9. Coldwater fish

People with diabetes are twice as likely to have heart disease. A diet rich in omega-3 fatty acids can help reduce “bad” cholesterol and increase “good” cholesterol. Seafood is an excellent source of Omega 3, such as Greenland halibut, herring, mackerel, oysters, salmon, sardines, trout, tuna, and cod. Vegetables, especially those with green leaves, such as kale, parsley, mint, Brussels sprouts, spinach, and watercress, are rich in omega-3 fatty acids.

10. dark chocolate

Dark chocolate improves cellular sensitivity to insulin and greatly improves the chances of avoiding diabetes. In addition, bitter chocolate reduces blood pressure and the amount of “bad” cholesterol in the body and strengthens the blood vessels.

11. Red meat

There are other elements in meat that are not proteins, iron and vitamin B. There is one element that is part of the meat fat called conjugated linoleic acid whose source The most abundant is grass-fed beef Experiments have shown that CLA works to correct the inappropriate use of blood sugar and helps fight cancer and heart disease.

12. Cider vinegar

Several studies have shown that vinegar can help reduce glucose levels. For example, a study of type 2 diabetes showed that taking two tablespoons of apple cider vinegar before bedtime reduced glucose levels by 4% in the morning.

13. Okra

A 2011 study showed that okra (also known as female fingers, bamia, bhindi, okra, molondrones) helped reduce glucose uptake and lower blood sugar levels in the rat.

14. Bitter melon

Bitter melon, also known as wild cucumber or bitter apple, has many medicinal effects and contains three different properties that have proven useful for diabetics.

In short, you should add these foods to your diet. You can start the day with porridge, eat grass-fed veal with poached green vegetables, drink green tea in the afternoon with a red apple and eat lentil soup at night. At bedtime, drink another cup of green tea to reduce blood sugar and calm the digestive system.