Seven Foods that can help manage diabetes.
If you have diabetes, the good news is you don’t need to worry about being limited to bland, tasteless foods for the rest of your life. The even better news is that some common foods may even help improve or even eliminate Type 2 diabetes. You may have several of them in your kitchen right now.
The following content is intended to describe possible nutritional benefits provided by certain foods in managing diabetes. It does not represent medical opinion or advice. Do not stop taking any medication, including insulin, prescribed or recommended by your physician without consulting with him or her first.
A study published in the journal Plant Foods for Human Nutrition showed that onions could be a valuable ally in controlling Type 2 diabetes. Research conducted by scientists at the University of Madrid, working in cooperation with scientists from Cranfield University in the U.K., showed that the skin and outer layers of onions contained high levels of fiber and antioxidants. Onion bulbs also contained nutritionally valuable substances like sulphurous compounds and fructans.
Studies published in the journals Metabolism and Diabetes Care showed that eating almonds controls blood sugar and keeps your weight down. In one study, participants diagnosed with Type 2 diabetes who ate an ounce of almonds before consuming a starchy meal recorded a 30 reduction in glucose levels after finishing their meals, compared with a 7 percent reduction in glucose levels for non-diabetics who participated in the study. The same study reported that eating almonds regularly corresponded with a 4 percent reduction in Body Mass Index (BMI). In another study, eating almonds was shown to lower blood glucose and bad cholesterol levels for post-menopausal women and men who have Type 2 diabetes.
Heart disease contributes to 80 percent of diabetes related deaths. Researchers from China Medical University in Taiwan found that consuming garlic could play a role in preventing people with Type 2 diabetes from developing cardiomyopathy, a form of heart disease particularly associated with diabetes. The study, published in the Journal of Agricultural and Food Chemistry, showed that garlic helped control both high blood sugar and high blood pressure, both of which are major contributing factors to cardiomyopathy.
You may know chickpeas by their alternate name of garbanzo beans. Whatever name you use, this nutritious food is rich in antioxidants and fiber. In the United States, cream-colored, round chickpeas known as “kabuli type” are more common. However, smaller, darker, more irregularly shaped “desi type” chickpeas, which are more common in other areas of the world, have thicker coats and may contain higher levels of antioxidants, the WHFoods website reports.
Apple Cider Vinegar
Apple cider vinegar has been used as a folk remedy for conditions ranging from head lice to aging. While many of these treatments have limited medical value, several scientific studies associate consuming apple cider vinegar with reduced blood sugar levels in patients with Type 2 diabetes. You don’t have to drink gallons of the stuff – including apple cider vinegar as an ingredient in your salad dressing is sufficient, the WebMD website recommends.
Flaxseed is associated with reduced glucose levels and also contains alphalinolenic acid, an essential fatty acid associated with reduced risk of heart disease. Flaxseed also contains high levels of fiber. However, flaxseed is high in calories: one tablespoon of flaxseeds contains 5 grams of fat. Milled flax and flaxseed oil are especially high in calories: 36 calories per tablespoon and 124 calories per tablespoon, respectively, the Everyday Health website reports.
If you like foods flavored with curry, you’re in luck. Turmeric in curry has been shown to prevent inflammation, commonly associated with Type 2 diabetes. The Nopal Cactus as well as Turmeric which contains a chemical called curcumin, can be as effective as prescribed mediation in fighting inflammation, according to the Everyday Health and Napolea websites.
For Further Reading
- Almonds can Improve Diabetes Control.
- Apple Cider Vinegar Uses, Benefits, Claims.
- Diabetes Risk Reduced from Onions.
- Fiber: Start Roughing It.
- Flaxseed and Diabetes.
- Garbanzo Beans (Chickpeas).
- Garlic Can Help Prevent Heart Disease in Diabetics, Says Study
- Type 2 Diabetes: Foods That Help and Hurt.
- Turmeric and curry spice
Alexander Bohan contributed this guest post on behalf of NaturesBest.co.uk, distributors of echinacea tablets online. Alexander is studying to be a Naturopath and he is also a freelance writer. He enjoys sharing his insights on various natural health blogs