Eight in every 100 adults in the Unites States now has diabetes, the American Diabetes Association reports. A diagnoses of diabetes often comes with medications to take, menus to follow, and diet plans to memorize. It's true that diabetes can be a challenging disease to live with. Fortunately, there are a number of healthy foods that can help you fight diabetes -- and win.
Salmon
When it comes to diabetes management, salmon has a lot going for it. Low in saturated and trans fat, it won't contribute to the primary cause of death for people with diabetes: heart disease. High in protein, it can help keep appetite under wraps. But what makes salmon a veritable nuclear weapon in your diabetes fight is that it's loaded with inflammation-fighting omega-3 fats. Research by Cyalla E. Friedberg of Amsterdam's Vrije University, published in the April 1998 issue of "Diabetes Care" combined the results of 26 smaller studies to see whether eating fish helps to control diabetic blood sugar control. It found that fish oil consumption was associated with better blood sugar control for diabetics who rely on insulin.
Walnuts
Walnuts and other fresh nuts are fantastic sources of nutrients important for diabetics, such as fiber, monounsaturated fats, and chromium. Linda Tapsell of University of Woolongong found that walnuts have the ability to keep tabs on elevated insulin levels in people diagnosed with type 2 diabetes while reducing boosting good cholesterol in her paper in the December 2002 issue of "The American Journal of Clinical Nutrition." To get this benefit for yourself, aim for 30 g of walnuts per day, along with a low fat diet.
Beans
Black beans and chickpeas are low in the glycemic index, an important consideration for people with diabetes. The glycemic index is a measurement of how much a given food affects blood sugar levels. Diabetics should aim for a diet rich in low glycemic index foods like beans and legumes. For example, Diet and Fitness Today reports that chickpeas have a glycemic index of 33, considered low. Also, the high levels of fiber in beans may aid in weight control, MayoClinic.com reports.
References
- "American Diabetes Association": Diabetes Statistics
- "Diabetes Journal": Including Walnuts in a Low-Fat/Modified-Fat Diet Improves HDL Cholesterol-to-Total Cholesterol Ratios in Patients With Type 2 Diabetes
- "Diet and Fitness Today": Glycemic Index for Chickpeas (Canada)
- "MayoClinic.com": Energy density and weight loss: Feel full on fewer calories
- "Diabetes Care": Fish oil and glycemic control in diabetes. A meta-analysis
