#diabetes #diet #health #sugar #disease
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Top 3 Foods To Eat For Reversing Type 2 Diabetes:
✅ 1.) Fatty Fish – Salmon, sardines, herring, anchovies, and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health (1).
Getting enough of these fats on a regular basis is especially important for people with diabetes, who have an increased risk of heart disease and stroke.
DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation, and may help improve the way your arteries function.
Research indicates that people who eat fatty fish regularly have a lower risk of acute coronary syndromes, like heart attacks, and are less likely to die from heart disease (2).
Studies show that eating fatty fish may also help regulate blood sugar.
A study involving 68 adults who had overweight or obesity found that participants who consumed fatty fish had significant improvements in post-meal blood sugar levels than participants who consumed lean fish.
Fish is also a great source of high quality protein, which helps you feel full and helps stabilize blood sugar levels.
✅ 2.) Leafy Greens – Leafy green vegetables are extremely nutritious and low in calories.
They’re also very low in digestible carbs, or carbs absorbed by the body, so they won’t significantly affect blood sugar levels.
Spinach, kale, and other leafy greens are good sources of many vitamins and minerals, including vitamin C.
Some evidence suggests that people with diabetes have lower vitamin C levels than people without diabetes, and they may have greater vitamin C requirements.
Vitamin C acts as a potent antioxidant and also has anti-inflammatory qualities.
Increasing dietary intake of vitamin C-rich foods can help people with diabetes increase their serum vitamin C levels while reducing inflammation and cellular damage.
✅ 3.) Avocados – Avocados have less than 1 gram of sugar, few carbohydrates, a high fiber content, and healthy fats, so you don’t have to worry about them raising your blood sugar levels.
Avocado consumption is also associated with improved overall diet quality and significantly lower body weight and body mass index (BMI).
This makes avocados an ideal snack for people with diabetes, especially since obesity increases the chances of developing diabetes.
Avocados may have properties specific to preventing diabetes.
A 2019 study in mice found that avocatin B (AvoB), a fat molecule found only in avocados, inhibits incomplete oxidation in skeletal muscle and the pancreas, which reduces insulin resistance.
More research is needed in humans to establish the connection between avocados and diabetes prevention.
Top 3 Foods To Avoid:
✅ 1.) Refined Grains – Refined grains like white bread, pasta, and rice are high in carbs but low in fiber, which can increase blood sugar levels more quickly than their whole grain counterparts.
According to one research review, whole grain rice was significantly more effective at stabilizing blood sugar levels after eating than white rice.
✅ 2.) Sugar- Sweetened Beverages – Not only are sugar-sweetened beverages like soda, sweet tea, and energy drinks lacking important nutrients, but they also contain a concentrated amount of sugar in each serving, which can cause blood sugar levels to spike.
✅ 3.) Fried Foods – Fried foods have a lot of trans fat, a type of fat that has been linked to a higher risk of heart disease. What’s more, fried foods like potato chips, french fries, and mozzarella sticks are also typically high in calories, which could contribute to weight gain.
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