Top 20 Superfoods That Destroy Diabetes

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Added by November 30, 2017

Managing diabetes can be pretty tricky, especially when you’re trying to do it
through natural methods, or just flat out and not a fan of insulin or metformin.
Every time you roll your shopping cart into the supermarket, you’re making a decision
that goes far beyond whether you’re going to have pork or pierogies for dinner.
You’re actually choosing between being a victim and a victor. What you put in your
cart goes a long way toward determining whether you’ll be compromised by diabetes, or
start controlling and eventually even beating it.

Here are the 20 best foods for  fighting diabetes.

#1. Apples:
Because they offer so many health advantages, put these at the core of your diet.
Apples are naturally low in calories, yet their high fibre-content (4 grams) fills
you up, battles bad cholesterol, and blunts blood-sugar swings. Red Delicious and
Granny Smith are also among the top 10 fruits with the most disease-fighting
antioxidants. Eat them whole and unpeeled for the greatest benefit, or make a quick
‘baked’ apple. After washing and chopping one apple, put it in a bowl with a dusting
of cinnamon and microwave until soft (about 4 minutes). Enjoy with yogourt and oat
bran sprinkles for a nutritious dessert, or serve over oatmeal for breakfast.

#2. Avocado:
Rich, creamy, and packed with beneficial monounsaturated fat, avocado slows digestion
and helps keep blood sugar from spiking after a meal. A diet high in good fats may
even help reverse insulin resistance – which translates to steadier blood sugar
long-term. Try putting mashed avocado on sandwiches instead of mayonnaise or on bread
instead of butter. To keep what’s left over from turning brown, spritz the flesh with
cooking spray or coat with lemon juice and wrap in plastic.

#3. Barley:
Choosing this grain instead of white rice can reduce the rise in blood sugar after a
meal by almost 70 percent, and keep your blood sugar lower and steadier for hours.
That’s because the soluble fibre and other compounds in barley dramatically slow the
digestion and absorption of the carbohydrate. Even brown rice can’t compare. Add
barley to soups, serve it as a side dish, or make it the basis for a stir-fry or
casserole. Pearled, hulled, or quick-cooking varieties are all crackling good
choices.

#4. Beans:
When menu planning, think ‘bean cuisine‘ at least twice a week. The soluble fibre in
all types of beans (from chickpeas to kidney beans to even edamame) puts a lid on
high blood sugar. And because they’re rich in protein, beans can stand in for meat in
main dishes. Just watch the sodium content. Always rinse canned beans before using.
To save time cooking beans, invest in a pressure cooker. Soaked beans are tender in
just 10 to 15 minutes.

#5. Beef:
Yes, beef is a diabetes-friendly food, as long as you choose the leanest cuts and
keep portions to one-fourth your plate. Getting enough protein at mealtime keeps you
feeling full and satisfied. Plus, it helps maintain muscle mass when you’re losing
weight, so your metabolism stays high. The skinniest beef cuts are eye of round,
inside round, ground round, tenderloin, sirloin, flank steak, and filet mignon. To
lean up other cuts, put them in the freezer for 20 minutes. This hardens the meat so
it’s easier to slice off the fat. Lean cuts can be tenderized and made more
flavourful by marinating in any mixture that contains vinegar, wine, or citrus juice.
The acid softens them up.

#6. Berries:
Think of them as nature’s M&Ms: sweet, convenient, colourful, and satisfying. Berries
are full of fibre and antioxidants. The red and blue varieties also contain natural
plant compounds called anthocyanins. Scientists believe these may help lower blood
sugar by boosting insulin production. Put some in an easy-to-grab location or freeze
a handful to suck on or use as ice cubes.

#7. Broccoli:
Hey, don’t make that face. Broccoli is filling, fibrous, and full of antioxidants
(including a day’s worth of vitamin C in one serving). It’s also rich in chromium,
which plays an important role in long-term blood sugar control. If you don’t already
love it, either ‘hide’ it in soups, pasta dishes, and casseroles, or sauté it with
garlic, soy sauce, and mustard, or dark sesame oil (or any combination thereof) for a
taste you’ll fall for.

#8. Carrots:
Don’t believe what you hear about carrots rapidly raising blood sugar. While the type
of sugar they contain is transformed into blood sugar quickly, the amount of sugar in
carrots is extremely low. That’s good news because carrots are one of nature’s
richest sources of beta-carotene, which is linked to a lower risk of diabetes and
better blood-sugar control. Sick of raw sticks? Make some ‘fries’ by slicing carrots
into thin strips, scattering on a baking sheet, and flavouring with olive oil, salt
and pepper. Roast at 400°F for 40 minutes. Who needs McDonald’s?

#9. Chicken, or Turkey:
These meats can be high-fat disasters, or perfectly healthy fare. It all depends on
the cut and how it’s prepared. Breast meat, whether ground or whole, is always lower
in fat than dark meat such as thighs and drumsticks. Never eat the skin because of
its high saturated fat content, and when buying ground turkey, make sure the package
says ground turkey breast. Otherwise, you may as well be eating hamburger. And need
we remind you, the Colonel is not your friend. (Why are you eating anything that
comes in a bucket anyway?) If you stick to these rules, you’ll enjoy a nice low-
calorie dose of sustaining protein. No time to cook? Pick up a rotisserie chicken.

#10. Eggs:
Eggs are another excellent, inexpensive source of high-quality protein-so-high, in
fact, that egg protein is the gold standard nutritionists use to rank all other
proteins. An egg or two won’t raise your cholesterol and will keep you feeling full
and satisfied for hours afterward. Such a magic food deserves a little sleight of
hand in its preparation. To flip an egg, spritz the skillet with cooking spray, wait
for the egg-white to bubble and, in one continuous motion, slide the pan quickly
toward you and then forward with a slight upward flick of the wrist. Bow to your
guests.

#11. Fish:
The single deadliest complications of diabetes is heart disease, and eating fish just
once a week can reduce your risk by 40 percent, according to a Harvard School of
Public Health study. The fatty acids in fish reduce inflammation in the body, a major
contributor to coronary disease, as well as insulin resistance and diabetes. And
unless you’re pregnant, don’t worry too much about potential chemical contaminants.
An exhaustive review of the scientific literature on fish and human health by Harvard
researchers led to the conclusion that eating it far outweighs any accompanying
risks.

#12. Flaxseed:
No, this is not something you fill the bird feeders with come winter. Rather, these
shiny brown seeds hit the diabetes trifecta: They’re rich in protein, fibre, and good
fats similar to the kind found in fish. They’re also a source of magnesium, a mineral
that’s key to blood-sugar control because it helps cells use insulin. Ground flaxseed
spoils quickly, so buy whole seeds in bulk, keep in the fridge, and grind as needed.
Sprinkle on cereal, yogourt, or ice cream or blend into meat loaf, meatballs,
burgers, pancakes, and breads. It works in just about anything’including bird
feeders.

#13. Milk and Yogurt:
Both are rich in protein and calcium, which studies show may help people lose weight.
And diets that include plenty of dairy may fight insulin resistance, a core problem
behind diabetes. Go low-fat or fat-free, though. If you don’t like the taste of skim
milk, try 1 percent. It’s a little thicker and creamier than skim. Likewise,
reduced-fat Greek-style yogurt tends to taste richer than its Canadian counterparts
because of how it’s made. Drizzle with honey and imagine you’re on the Mediterranean.

#14. Nuts:
Because of their high fibre and protein content, nuts are ‘slow burning’ foods that
are friendly to blood sugar. And even though they contain a lot of fat, it’s that
healthful monounsaturated kind again. Roasting really brings out the flavour of nuts
and makes them a great addition to fall soups and entrées. Just spread shelled-nuts
on a cooking sheet and bake at 300°F for 7 to 10 minutes.

#15. Seeds:
Like nuts, seeds of all types – pumpkin, sunflower, sesame are filled with good fats,
protein, and fibre that work together to keep blood sugar low and stave off heart
disease. They’re also a natural source of cholesterol-lowering sterols, the same
compounds added to some cholesterol-lowering margarines. Fill an empty Altoids mint
tin with your favourite unsalted seeds and stash it in your purse or pocket in case
of snack emergencies. Or tell the waiter to hold the croutons on your Caesar and
substitute pumpkin or sunflower seeds instead.

#16. Oatmeal:
Ever wonder why oatmeal is so good for you? It’s because it’s loaded with soluble
fibre which, when mixed with water, forms a paste. Just as it sticks to your bowl, it
also forms a gummy barrier between the digestive enzymes in your stomach and the
starch molecules in your meal. So it takes longer for your body to convert the carbs
you’ve eaten into blood sugar. Don’t like oatmeal in the morning? Buy oat flour and
use it as a thickener in autumn stews, casseroles and soups. Or add ground oatmeal
(not the instant kind) to muffin, pancake, or waffle batters. You won’t even know
it’s there.

#17. Olive Oil:
This stuff is liquid gold. In fact, it contains an anti-inflammatory component so
strong that researchers liken it to aspirin. This may be one reason why people who
follow a Mediterranean diet have such low rates of heart disease and diabetes, both
of which are linked with inflammation. Unlike butter, the good fat in olive oil won’t
increase insulin resistance and may even help reverse it. A touch of olive oil also
slows digestion, so your meal is less likely to spike your glucose. Dribble it on
salads, baked potatoes, pasta, just about anything.

#18. Peanut Butter:
One study found that eating peanut butter dampens the appetite for up to 2 hours
longer than a low-fibre and high-carb snack, making this childhood favourite a
grown-up weight-loss ally. The monounsaturated fats in peanut butter also help
control blood sugar. Looking for a new way to enjoy it? Try raw or steamed veggies
with this peanut dip: Bring 2/3 cup water to boil in a saucepan, stir in 1/3 cup
creamy peanut butter, 1 clove minced garlic, 2 teaspoons fresh-grated ginger, 2
medium chopped scallions, 2 tablespoons of brown sugar, 2 tablespoons of soy sauce,
and a dash of chili powder. Simmer 2 minutes, remove from heat and stir in 1
tablespoon of lemon juice. Wait until it cools, then start dipping!

#19. Whole-Grain Bread:
Eating white bread is practically like eating table sugar when it comes to raising
blood sugar. So if you eat a lot of it (and this includes bagels), simply switching
to whole grain may improve your sensitivity to insulin. In one study of nearly 1,000
men and women, the higher their intake of whole grains, the greater their insulin
sensitivity and blood-sugar stability. Don’t mistake any old brown bread, or even
multigrain for whole grain. If it doesn’t have the word ‘whole’ in the first
ingredient, don’t buy it. And look for the coarsest bread you can find; the
coarseness will slow digestion.

#20. Sweet Potatoes:
Choose a baked sweet potato instead of a baked white potato, and your blood sugar
will rise about 30 percent less. Sweet potatoes are packed with nutrients and
disease-fighting fibre, almost 40 percent of which is the soluble kind that lowers
cholesterol and slows digestion. They’re also extra rich in carotenoids, orange and
yellow pigments that play a role in helping the body respond to insulin. Plus,
they’re full of the natural plant compound chlorogenic acid, which may help reduce
insulin resistance.

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