These 5 food groupings offer many benefits for diabetics.
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Go for these types of food groups often to fight high blood sugar.
1) Beans and lentils supply glucose-stabilizing fiber and protein. They also contain antioxidants and phytochemicals that scientists believe help to prevent or delay the onset of diabetes, and their resistant starch promotes a healthy gut microbiome, and also works to keep post-meal blood sugar from spiking.
2) Fatty fish supply beneficial omega 3 fatty acids, which can help decrease the risk, and help to manage diabetes. Studies show that regular fatty fish consumption can decrease the risk of coronary syndrome – a group of conditions in which blood flow to the heart is restricted.
3) Leafy greens, like spinach, collard greens, kale, and arugula, are extremely low in digestible carbs and calories, but high in glucose-lowering fiber. And they contain diabetes-fighting vitamins and minerals like vitamins A, C, E, and K, plus calcium and folate. The British Medical Journal found a 14% reduction of diabetes risk for those who ate an average of 1.35 servings of leafy greens per day, compared to those who ate only 0.2 servings per day.
4) Studies show that regularly eating nuts, in moderation, can protect against free radical damage, reduce inflammation, aid weight loss, and their protein helps to regulate blood sugar. And nuts supply unsaturated fatty acids, dietary fiber, vitamin E, and magnesium, which all help the body to manage blood sugar.
5) Multiple studies show that regularly eating modest portions of berries, like strawberries, blueberries, raspberries, and blackberries, can reduce the risk of having a heart attack, boost mental capacity, and aid with weight loss. Berries supply anti-diabetes effects thanks to their spectrum of antioxidants, including anthocyanins, ellagic acid, resveratrol and vitamin C.