It’s no wonder that in order to prevent life-threatening diseases, it’s crucial to pay attention to what you should eat. You can start with our break down of the 5 Foods that can prevent type 2 diabetes. Numerous nutrition and diabetes experts singled out these power foods because they’re highly nutritious and exceptionally versatile, so you can use them in recipes, as add-ons to meals, or stand-alone snacks. The best part is that you can fight this potential killer using “ammo” from your local supermarket.
Yes, chocolate. In 2015, Italian researchers discovered that the flavonoids found in cocoa, a class of antioxidants found in black chocolate, can improve insulin resistance. Flavonoids can also play an important role in preventing cardiovascular diseases.
TIP: Consume with moderation. Don’t forget that black chocolate has a high-calorie density. Eating a more bitter assortment can help you not go overboard. Choose a chocolate with a minimum 80%.
This high amount of milk protein can help you fill full. This is one of the reasons why Chinese scientists considered in 2017 that yogurt can help you reduce the risk of type 2 diabetes. Another advantage is that probiotics in yogurt can stabilize blood glucose according to a study in Medicine, 2015.
TIP: Do you know what goes really well with yogurt? A tablespoon of golden raisins and some grated black chocolate.
Lentil, Chickpeas, beans, and peas are best buds. In a 2017 Spanish study, the risk of diabetes in people that ate 250g of veggies per week was 35% lower compared to people that ate very small quantities. Beans are rich in fibers, that help with adjusting blood glucose levels.
TIP: You can start reducing your diabetes risk if you replace ½ of your bread or rice portion with veggies on a daily basis.
Eating 60g of dried fruits daily can reduce the risk of type 2 diabetes according to a study from 2017. Explanation? Dehydration keeps important nutrients like Quercetin in grapes, a powerful flavonoid with anti-inflammatory properties.
TIP: The easiest dessert: take a tablespoon of peanut butter, add some raisins, sprinkle some cinnamon and enjoy.
The pulp of this swedish turnip is rich in beta-carotene, a compound that is processed in vitamin A. In a recent Dutch study, healthy men that had a diet rich in vitamin A, reduced the risk of type 2 diabetes.
TIP: Eat turnips instead of potatoes. After boiling, mash them together with some butter and garlic or dice them and bake at 220°C for 35-45 min.
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