12 Powerfoods to Beat Diabetes

Can controlling your blood sugar and preventing diabetes complications be as simple as
eating the right foods? Yes. Certain foods are packed with nutrients that stabilize blood
sugar levels, protect your heart, and even save your vision from the damaging effects of
diabetes. These 1 foods can give you an e!tra edge against diabetes and its
complications.
1. Apples
"n a #innish study, men who ate the most apples and other foods high in $uercetin had %
percent less diabetes and heart disease deaths. &ther good sources of $uercetin are
onions, tomatoes, leafy green vegetables, and berries.
2. Cinnamon
' study at the (uman )utrition *esearch Center in +eltsville, ,aryland, found that if
you use teaspoon of cinnamon daily, it can make cells more sensitive to insulin.
Therefore, the study says, the cells convert blood sugar to energy.
'fter -% days of taking various amount of cinnamon e!tract, diabetics e!perienced not
only lower blood sugar spikes after eating, but ma.or improvements in signs of heart
health. 'nd you can sprinkle cinnamon on .ust about anything.
3. Citrus Fruit
/tudies show that people with diabetes tend to have lower levels of vitamin C in their
bodies, so antio!idant0packed citrus fruit is a great snack choice. "t may seem $uicker to
get your C from a pill, but since fruit is low in fat, high in fiber, and delivers lots of other
healthy nutrients, it1s a better choice.
4. Cold-Water Fish
(eart disease strikes people with diabetes twice as often as it does people without the
illness, according to the 'merican 2iabetes 'ssociation. 2iets high in omega03 fatty
acids4the 5good fat5 in cold0water fish such as wild 'laskan salmon, sardines, and
'tlantic mackerel4can help lower artery0clogging 626 cholesterol and triglycerides
while raising levels of (26 7good8 cholesterol.
. Fiber-!i"h Foods
' study at the 9niversity of Te!as /outhwestern ,edical Center found that people who
increased their fiber intake from - to :% g daily had dramatic improvements in blood
sugar levels. "n fact, the high0fiber diet was as effective as some diabetes medications.
*ather than try to figure out e!actly how much fiber is in different foods, focus on trying
to get a total of 13 daily servings of a mi!ture of fruits, vegetables, beans, brown rice, and
whole grain pastas, cereals, and breads.
#. $e%umes
6egumes of all sorts4chickpeas, cannelloni beans, kidney beans, and lentils4are a great
addition to soups, salads, and a variety of ethnic dishes. 'nd this low0fat, low0calorie,
high0fiber, high0protein food helps to reduce risk of diabetes and heart disease. The fiber
slows the release of glucose into your bloodstream, which prevents the blood sugar spikes
that worsen diabetes blood sugar control and make you feel hungry.
&. 'reen (ea
/tudies show that chronic inflammation4caused by high0fat foods, lack of e!ercise, and
eating too few fruits, vegetables, and good fats4can increase risk of hearts attacks and
thwart the body1s ability to absorb blood sugar. ' simple solution; 2rink green tea and
orange or cranberry .uice. They1re all packed with flavonoids4powerful inflammation0
fighters. /wap one in for one cup of coffee a day.
). *uts
/tudies show that people who eat nuts regularly have lower rates of heart disease than
people who don1t eat them. 7<eople with diabetes are at increased risk of heart disease.8
=ven among the healthiest eaters, the ones who also eat nuts boast the best health record.
=!actly why isn1t known yet, but one reason could be compounds called tocotrienols.
The key to eating nuts is not to eat too many> they1re so high in calories that you could
easily see the aftermath pouring over your pants. =ither measure tablespoons of nuts,
count how many it is, and limit yourself to that number, or keep a .ar of chopped nuts on
hand. /prinkle tablespoons a day on cereal, yogurt, veggies, salads, or wherever the
flavor appeals to you.
+. ,pina"h- .ale- and Collard 'reens
'll of these green leafy vegetables are good sources of lutein, a carotenoid that1s good for
the eyes. That1s especially important because people with diabetes may develop
debilitating eye problems as complications of the disease. These foods are also great
sources of fiber, + vitamins, iron, calcium, and vitamin C.
1/. Cho"olate
*esearchers at Tufts 9niversity discovered that dark chocolate improves insulin
sensitivity, a crucial improvement in preventing or treating type diabetes. ?hat1s more,
dark4but not white4chocolate also produced a significant drop in blood pressure,
reduced 626 7bad8 cholesterol, and improved blood vessel function.
@ust don1t overdo it. 2ark chocolate is great for the occasional indulgence, but it still
packs a lot of fat and calories.
11. ,tea0
There1s something in steak besides the protein, iron, and + vitamins that1s good for us. "t1s
a compound that1s part of beef1s fat profile called con.ugated linoleic acid 7C6'8. 2octors
,ichael ,urray and ,ichael 6yon point out in their book Beat Diabetes Naturally that
e!periments have shown that C6' works to correct impaired blood sugar metabolism and
also appears to have significant anti0cancer properties.
"n the most recent research, scientists in )orway supplemented the diets of 1A% people
with a few grams of C6' and reported that they lost B percent of their body weight in one
year. #or a %%0pounder, that1s an 1A0pound weight lossC
To get C6' from steak, choose meat from range0fed beef. =ating natural pasturage give
these animals far more healthful C6' than the usual grain0rich diet. 'nd keep portions to
3 or - ounces.
12. 1ine%ar
Two tablespoons of vinegar taken before a meal can help your blood sugar go down. '
study at 'rizona /tate 9niversity =ast tested three different groups of people to see what
the results would be in healthy people, those with prediabetes 7they had signs diabetes
was developing8, and confirmed diabetics. +efore each of two meals a day, the sub.ects
were given tablespoons of ordinary vinegar.
The results; 'n hour after the vinegar treatment, the diabetics had blood sugar levels that
were : percent lower than without vinegar. The prediabetics had an even better result;
Their levels were lower by about half. *ecipesDD