Healthy eating for type 2 diabetes prevention or control is about losing weight and preventing dangerous spikes in blood sugar. These foods can help.
If you are looking for foods that raise blood-sugar levels slowly and gently like rolling waves, choose high-quality carbohydrates instead of low-quality carbs like refined grains and sugary foods. Whenever possible, you’ll want to couple these carbs with protein and/or healthy fat. Beans (including black, white, navy, lima, pinto, garbanzo, soy, and kidney) are a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize your body’s blood-sugar levels and keeps hunger in check. Beans are also inexpensive, versatile, and virtually fat-free.
Studies have shown that eating a diet rich in whole grains and high-fiber foods may reduce the risk of diabetes by between 35 and 42 per cent. An excellent source of both is heart-healthy oatmeal: It’s packed with soluble fiber, which slows the absorption of glucose from food in the stomach – keeping blood-sugar levels under control. Top oatmeal with one to two tablespoons of chopped pecans, almonds, or walnuts to add protein and healthy fat, which stabilize blood sugars further. Plus, the nuts add great crunch and flavor to your morning meal.[eap_ad_2]
Non fat Yogurt
Fat-free yogurt naturally contains both high-quality carbohydrates and protein, making it an excellent food for slowing or preventing an unhealthy rise in blood sugar. Studies also show that a diet high in calcium from yogurt and other calcium-rich foods is associated with a reduced risk of type 2 diabetes. Be sure to stick to low-fat or nonfat brands; Greek nonfat yogurt is my favorite choice because it has twice as much protein as regular nonfat yogurt
Another outstanding source of lean protein is fresh fish. Choose an environmentally friendly variety like catfish, cod, or tilapia; all are mild-flavored, white-fleshed fish that can be healthfully prepared by baking, grilling, or roasting. Pair fish with the high-quality carbs found in vegetables, lentils, or beans for zanother balanced meal combination that will keep your blood sugar from rising.[eap_ad_3]