Foods That Help You Fight Diabetes

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Foods That Help You Fight Diabetes

Foods That Fight Diabetes
Hold your fork, Folks!  Before you start telling yourself that this advice is about diabetics, I want to make it clear that this advice is for everyone.  Everyone would do well to keep their blood sugar under control  – to avoid diabetes, to keep your body efficiently, and to work cooperatively with all your body systems!

November is National Diabetes Month, and studies show that what you eat may impact your risk. Dining on highly-processed fare, loaded with sugar, salt and fat sends your blood sugar on a roller-coaster ride, taxing your organs along the way (it’s like giving diabetes a helping hand).
On the contrary, eating a balanced diet that includes whole foods helps keep blood sugar stabilized. While no food is a magic bullet to stave off diabetes, these five pack a powerful, preventive punch.

Oatmeal

Beta glucans, which are sugars found in this whole grain cereal, help lower bad (LDL) cholesterol and slow the absorption of glucose from food in the stomach. Ultimately, this can help keep blood sugar levels under control and curb your appetite. Choose the unsweetened variety to avoid excess sugar; for a flavor boost, sprinkle with cinnamon and chopped nuts.

Beans

Whether they’re black, white, kidney, pinto, navy or garbanzo, beans provide a winning combination of high-quality carbs, lean protein and soluble fiber, all of which help prevent spikes in blood sugar and keep hunger in check. Rinse canned beans under running water to remove sodium before tossing them into salads, soups, stews and chilies.

Salmon

Salmon packs plenty of protein — a nutrient that doesn’t affect blood sugar as much as carbohydrates. It’s also high in heart-healthy omega-3 fatty acids. Steer clear of breading and deep-frying, and stick to baking and broiling instead.

Almonds

The low-carb mix of protein, heart-healthy fats, fiber and magnesium make this food a winner. Magnesium plays a role in how the body metabolizes carbs and may be a factor in helping reduce diabetes risk by as much as 33 percent, according to some studies. Other magnesium-rich foods include pumpkin seeds, spinach and Swiss chard.

Barley

This lesser-known whole grain is loaded with cholesterol-lowering beta-glucan, fiber and magnesium. Barley also happens to be the richest grain source of chromium, a nutrient that aids in controlling blood glucose. Look for pearled barley — it’s the most common type — and use it in any recipe that calls for rice.

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