Many health experts refer to diabetes as a silent killer in today’s modern society. What’s the worst about this disease is that many people don’t even know that they have it, until it makes serious damages to their internal organs and causes a number of diseases.


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Diabetes is a type of disease that affects how the organism processes the sugar we enter through the foods we eat. Blood sugar is a source of energy that keeps all body cells live and running. Without it, they will starve!

Sugar does not come only from the sweet foods we eat. The human body also processes sugar from carbohydrates, which we can find in different fruits, vegetables, and grains.

Diabetes is diagnosed in people whose bodies no longer process sugar properly. The blood sugar levels in these people become unnatural, sometimes even dangerously high. If left untreated, high blood sugar levels can further cause kidney damage, ulcers, blindness, gangrene, infections, stroke, heart disease, and even premature death.

Because of today’s modern lifestyle, unhealthy diet and high levels of stress, diabetes is increasingly becoming an epidemic disease. Thus, it’s very important to regularly do blood tests and check what are your blood sugar levels.

Fortunately, we can regulate the sugar levels with adequate nutrition, regular physical activity and reduced stress.

Top 10 Healthy Foods That Can Help You Fight Diabetes

Here’s what you should eat, to fight diabetes.

1. Blackberries

Berries, and especially blackberries, are loaded with fiber and antioxidants, which are known as polyphenols. A cup of blackberries a day helps improve the insulin sensitivity of the human body, and reduce the risk of diabetes and heart disease.

2. Cinnamon

Many people love this spice. But, how many of you know that it can help balance the blood sugar levels in people who suffer from diabetes? Some studies show that cinnamon can lower the blood sugar levels by up to 26 percent.

3. Chromium

Chromium is an essential mineral, required for normal metabolism of carbohydrates and fats. It participates in a number of important biological processes that take place daily in the human body. This mineral has an important role in the metabolism of glucose, or sugar, and thereby it enhances the effects of insulin. In this way, it allows the insulin to better transfer the sugar from the blood into the cells of the tissues and organs. This in turn leads to a stabilization of the blood sugar levels, reduces the risk of a sudden rise and fall of sugar in the body, and it helps better exploit the sugar as a fuel to generate energy in the cells. At the same time, it hinders its conversion into fat.

Different foods have different amounts of chromium. The best natural sources of this essential mineral are the brewer’s yeast, carrots, whole-grains, corn, apples, bananas, spinach, cabbage, broccoli, and oranges. You should also increase the intake of foods rich in vitamin C, because this vitamin supports the use of chromium in the body.

4. Oats

Oats are rich in water-soluble fiber, which form a gel-like material. Soluble fibers slow down the absorption of sugar, which for people with diabetes can help stabilize the blood sugar levels. In addition, they help lower the cholesterol levels.

5. Olive oil

Rich in monounsaturated fatty acids, olive oil prevents fat deposition around the abdomen and improves insulin resistance. This oil helps reduce the risk of developing type 2 diabetes by up to 50 percent. Also, it increases the secretion of the hormone leptin, which in turn improves the feeling of satiety

6. Green Vegetables

Green vegetables provide the human body with beneficial nutrients, which do not cause blood spikes. They are low on calories and are rich in fiber, essential minerals, and antioxidants. Treat yourself with a delicious lettuce, spinach, Collard greens or Swiss chard salad, enriched with olive oil dressing.

7. Peanut Butter

Studies show that eating peanut butter reduces the risk of developing diabetes. In 2 tablespoons of peanut butter, there are about 2 grams of fiber and plenty of healthy monounsaturated fats, which are considered healthy for the heart. Just, be careful with the serving size.

8. Dark Chocolate

High quality dark chocolate has contents rich in flavonoids, which help improve the insulin sensitivity and insulin resistance, and stop cravings. In addition, these antioxidant nutrients lower the risk of stroke and heart attack, lower the cholesterol and balance the blood pressure levels.

9. Beans

Beans are rich in soluble fiber, protein and minerals, and therefore help balance the blood sugar levels, provide a longer feeling of satiety, and lower the LDL cholesterol in the body. Some studies show that daily consumption of beans helps reduce the risk of developing type 2 diabetes in half.

10. Fish

For your meals, choose fish rich in omega-3 fatty acids, such as salmon or tuna. These healthy fats help improve insulin resistance, promote heart health, reduce inflammation, and shape the waistline.

Enjoy the food and watch out for your blood sugar levels, before it’s too late!

Reference:
Diabetes: the facts and figures
The 15 Best Superfoods for Diabetics
14 Fantastically Healthy Foods For Diabetics