Almost 24 million American adults living in the United States have been diagnosed with diabetes, the Centers for Disease Control and Prevention reports. Diabetes can lead to serious complications like heart disease, vision loss and loss of nerve functioning. The best way to manage your mild diabetes is to follow the advice and meal plan given to you by your dietitian and doctor. To ensure that your diabetes remains mild, consider adding these healthy foods to your diet.
Blueberries
Weight loss is a crucial component of diabetes management. To lose weight and keep it off, eat a diet rich in fresh fruits like blueberries. Blueberries are rich in dietary fiber. A diet rich in fiber can help blunt blood sugar from entering the bloodstream, decrease appetite and aid in weight control. Also, blueberries contain an impressive array of antioxidants. Antioxidants are special compounds that fight renegade molecules that do damage to healthy cells, known as free radicals. The antioxidants in blueberries can reduce belly fat, improve blood glucose control and reduce cardiovascular disease risk. Blueberries can be added to your diabetic diet as a portable snack, tossed into oatmeal or used as part of a fruit salad.
Broccoli
Elevated blood sugars induce damage to the blood vessels of the heart. Over time, this damage can lead to atherosclerosis--the hardening and narrowing of arteries. A diet that contains antioxidant-rich foods like broccoli shield blood vessels from damage. Additionally, broccoli contains a special compound that activates enzymes responsible for healing blood vessels damaged by diabetes. Sulforaphane is the compound in broccoli responsible for the reversal of blood vessel damage. When cooking broccoli at home, choose healthy cooking methods such as pan frying, steaming or baking. Also, limit the amount of salt and added fat you use to cook the broccoli.
Kidney Beans
Beans and other legumes are rich in dietary fiber. Diets that contain 50 g of fiber per day can help diabetes sufferers keep their blood sugar in a healthy range. In addition, high-fiber diets reduce blood cholesterol levels. Elevated blood cholesterol significantly boosts the risk of cardiovascular disease--the number one cause of death in diabetics, according to the American Diabetes Association. A 10-oz. serving of kidney beans contains more than 10 g of dietary fiber. Opt for fresh kidney beans as they contain significantly less sodium than dried beans. A diet rich in sodium can increase the risk of high blood pressure.
References
- Centers for Disease Control and Prevention: Data and Trends
- Science Daily: Blueberries May Help Reduce Belly Fat, Diabetes Risk
- Diabets.co.uk: Diabetes and Broccoli Linked
- Diabetes Digest: More Fiber Improves Diabetes Control For Type 2s
- American Heart Association: Diabetes Statistics
- Peer Traienr: Dark Red Kidney Beans
