The truth is, there is no miracle food that will fight type 2 diabetes. However, there are wise food choices that can help you avoid the disease, especially if you combine these options with exercise. The foods mentioned here can control your blood sugar level even if you have prediabetes or have been diagnosed with type 2 diabetes.
1. Fiber
It is known in medical circles that fiber can keep blood sugar levels low. Experts suggest 25 to 50 grams per day. People in the Western world consume an average of 15 grams a day. To reach your quota of fiber, you can eat beans and vegetables and, of course, brown rice and whole grains, quinoa, barley, and oats. All of these foods are rich in fiber and perfect for achieving a good balance in your diet.
2. Spices
The foods you eat are important in reducing your risk of diabetes, but the way you season them is also very important. Spices like oregano, sage, parsley, basil, and cumin have been found to help lower blood sugar and also increase insulin production. Cinnamon and cloves along with black pepper are also powerful as they contain antioxidants that can help prevent inflammation and tissue damage caused by diabetes.
3. Whole grains
If you want to prevent or control type 2 diabetes, you should choose whole grains over processed carbohydrates. An incredible example is brown rice. Researchers from the US found that if you replace white rice with brown rice in your diet, you can reduce your risk of diabetes by 20%. Eating whole wheat and barley can lower your risk even further by up to 40%! Brown rice can also reduce blood vessel damage caused by high blood sugar.
4. Fenugreek
This is a unique spice (related to beans) that is used in various herbal medicines, but also as an ingredient in Asian food. Studies have shown that fenugreek helps lower blood sugar levels in people with type 1 and type 2 diabetes (also those who have been diagnosed with prediabetes). Fenugreek is also rich in minerals, vitamins, and antioxidants. It can be taken in the form of tea or consumed through various recipes.
There are millions of people who have been diagnosed with prediabetes or type 2 diabetes. But there is a silver lining to this reality. Healthy eating and a healthy attitude can help lower blood sugar and delay or even prevent diabetes. The information in this article can give you an idea of how powerful nutrition can be in the fight against diabetes.