Tuesday, 8 October 2019

Eat for Health

Eat for Health

Fourteen Delicious Foods for Type 2 Diabetes Prevention

A typical American diet leaves a lot to be desired. Heavy on calories, saturated fats, added sugars, fatty meats, baked goods, and highly processed grains, it raises your disease risk to disastrous levels. Adhering to this pattern of consumption leads directly to type 2 diabetes and a host of other health problems like heart disease and some types of cancer.

Eighty-four million American adults currently have prediabetes, the leading warning sign for diabetes. It’s time that you examine your diet and consider adopting some healthier eating habits to help prevent type 2 diabetes and improve your overall health. Many options for improvement exist, with no hard-and-fast rules to follow when building a wholesome and disease-fighting diet. Your best diet is should include mostly nutrient-dense, health-boosting foods and should also offer enjoyable, satisfying, energizing, and sustainable fare.

Fortunately, certain foods and dietary factors create a lower risk of developing type 2 diabetes and better blood-glucose control. Even better them healthful diet for diabetes prevention overlaps nicely with dietary strategies for the prevention or treatment of other common health problems, such as obesity, stroke, heart disease, colon cancer, and others. Even if your current diet is healthier than the typical American diet, you likely still have some room for improvements that can make a big difference in your health. My suggestions for foods you should include in your dietary pattern for the prevention of diabetes:

Legumes and Pulses (beans, peas, lentils)

beans

You may already know that beans support a healthy heart, but they also keep blood sugar under control. Studies have shown that diets rich in legumes have beneficial effects on both short- and long-term, fasting blood glucose levels. They provide plant protein, potassium, fiber, including a special type called resistant starch. Resistant starches don’t break down in the small intestine. Instead, they travel intact to the colon, where they nourish the gut bacteria. In the process of those beneficial bacteria produce short-chain fatty acids that protect the colon cells, make the gut environment more suitable for friendly bacteria and less suitable for their harmful cousins, and even improve the way the body responds to insulin.

Many options for improvement exist, with no hard-and-fast rules to follow when building a wholesome and disease-fighting diet. Your best diet is should include mostly nutrient-dense, health-boosting foods and should also offer enjoyable, satisfying, energizing, and sustainable fare.

You may see both the word legumes and the word pulses used in the news; don’t let the choice of words confuse you. Just recognize the benefits of all of these plant-rich proteins and seek them out. Some common options to enjoy include black beans, chickpeas, kidney beans, lentils, split peas, and pinto beans.

Other sources of resistant starch

Legumes aren’t the only foods that contain this source of beneficial, nondigested carbohydrate. You can also find it in underripe or green bananas, uncooked oats–think muesli over cottage cheese or yogurt, brown rice, and potatoes and pasta cooked and cooled—a great reason to enjoy a small serving potato salad or pasta salad.

Nuts

Nuts

Some studies observing people with type 2 diabetes who consume nuts have shown that blood glucose levels decrease, as do measures of their heart health. Although not seen in all research, many studies have shown that eating nuts also helps prevent type 2 diabetes. In general, nuts provide them unsaturated fats, vegetable protein, fiber, folate, magnesium, and a host of other vitamins and minerals. Almonds provide a good dose of vitamin E. Pistachios have a lot of blood-pressure friendly potassium and lutein, an antioxidant. Walnuts offer omega-3 fatty acids peanuts tend to be easier on the budget than other nuts. Nuts are calorie-dense however, so do keep a portion sizes in mind.

Yogurt

Yogurt

Although research has shown mixed results, many studies suggest that dairy foods have a protective effect against type 2 diabetes. Perhaps the strongest link is the association between yogurt and reduced risk of diabetes. One large population study found that eating one serving of yogurt per day was associated with an 18-percent lower risk of developing type 2 diabetes. It’s unclear how yogurt could influence health this way, but it may relate to probiotic content or it’s unique nutritional profile.

Whole grains 

Because so many types of whole grains abound and you can find so many ways to eat them, pinning down research that considers them as a group becomes confusing. However, the 2015 Dietary Guidelines Advisory Committee suggests that regular consumption could be associated with a lower chance of developing type 2 diabetes. Some examples of whole grains include: whole wheat, wheat berries, farro, freekeh, sorghum, amaranth, whole rye, oats, oatmeal, rolled oats, whole-grain corn, whole-grain barley, wild rice, brown rice, millet, popcorn, and quinoa.

Oats and Barley

Oats and Barley

Oats are whole grain and contain the soluble fiber beta-glucan that improves insulin action, lowers blood glucose levels, and also sweeps cholesterol from your digestive tract before it can reach your bloodstream. Therefore, oats can help lower your risks for both heart disease and type 2 diabetes. Barley also contains cholesterol-lowering, insulin-sensitizing beta-glucan.

Herbs and spices

Plant-based flavor boosters provide the same types of disease-fighting phytonutrients contained in fruits and vegetables. Add taste with both fresh and dried seasonings. In particular, researchers have studied cinnamon for its potential effects on blood glucose levels. Add some to oatmeal, cottage cheese, yogurt, and even coffee.

Vinegar

Vinegar

Research suggests that vinegar consumed with a high-carbohydrate meal can improve both blood glucose and insulin levels. Sprinkle someone your salad, roasted vegetables, and other foods.

Berries

Berries

A Finish study found that middle-aged and older men who consumed the most berries had a whopping 35-percent lower risk of developing type 2 diabetes. Enjoy a variety! Choose strawberries, blueberries, raspberries, and others.

Coffee

Coffee

Several studies link drinking coffee—decaffeinated or regular to a lower risk of developing type 2 diabetes. But remember to consider how you prepare and drink your coffee. Un filtered coffee such as coffee made by with a French press, contains cafestol and kahweol, compounds that raise LDL (bad) cholesterol levels. Filtering your coffee with a paper filter removes the harmful compounds. Keep your coffee low-calorie and healthful by drinking it plain or with a splash of milk; a heavy hand with syrups, sugars, and cream turns your coffee into quite a nutritional goof.

Tea

Tea

Drinking tea can also shield you from type 2 diabetes. One analysis suggests that the benefits of drinking tea increase with increased consumption; as little as one cup per day drops the risk of developing the disease by 3 percent. Pay attention to what you put in your tea to avoid excess calories, added sugars, and saturated fats.

Monounsaturated fats

Monounsaturated fats

Avoiding trans fats has become a mantra. Research has shown that our risk for heart disease drops when you replace unhealthy fatty acids with either monounsaturated fats or wholesome sources of carbohydrates. Switching appears to boost insulin sensitivity, too. A few sources of unsaturated fats include the following: olive oil, tree nuts, avocados, and olives.

Fruits

Fruits

In general, eating fruit correlates to less chronic disease. Yet many people fear fruit because of carbohydrate content. Specifically most of the carbohydrates in fruit in sugar so it’s not surprising why many people worry. While carbohydrates do raise blood-glucose levels more than other nutrients, it’s not true that fruit raises blood-glucose more than other carb-containing foods.

You must recognize that foods are much more than their macronutrient carbohydrate, protein, and fat content. Avoiding carbohydrates because they raise blood glucose is like throwing the baby out with the bathwater. Fruits, together with other plant foods, contain so many disease-fighting, insulin-sensitizing compounds that you should think twice about ignoring them.

Alcohol

Alcohol

Consuming small amounts of alcohol is also linked to a lower risk of developing type 2 diabetes. But alcohol in excess is linked to a higher risk, as well as many other problems. That’s why the American Diabetes Association and other organizations don’t recommend drinking for the prevention of disease. If you do drink, you don’t need much! The benefits of drinking alcohol appear to occur with as little as one a half standard drink daily.

Use this list of foods as a starting point to create your weekly grocery list. It’s okay to gradually introduce these foods into your diet. A complete diet overhaul rarely lasts, but one with gradual changes often tends to stick. Remember that a dietary eating pattern to prevent type 2 diabetes boosts overall health, in general. Eat a variety of foods, and food groups with an emphasis on whole, plant-based foods and you can’t go wrong.




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