Diabetes is a very fatal condition, if not adequately controlled, consequently, not all diabetes require medications, a healing lifestyle and diet can go a long way in reversing diabetes, it has proved to be an effective remedy over the years, there are diets that reduce blood sugar level and increase insulin sensitivity, these are the diets we would be discussing.
1. Fatty fish
This is one of the healthiest food on Earth, they are a very good source of omega-3 fatty acids, and can be found in sardines, salmon, herring, mackerel, and anchovies, and they have massive benefits for the health.
These fats helps in reversing diabetes, EPA and DHA aids in protecting the cells lining the blood vessels, it reduces inflammation, and boosts arteries function. It also reduces the risk of heart failure, and the chance of dying from heart disease.
2. Green vegetables
Green vegetables have low calories content, and are of high nutrient value, spinach and kale are good sources of many vitamins and minerals, particularly vitamin C, and can help reverse diabetes.
Vitamin C helps in minimizing inflammation markers and level of sugar in patients that have type 2 or high blood pressure, leafy green are also good sources of zeaxanthin and lutein, these antioxidants safeguard the eyes from cataracts macular degeneration, which are known diabetes complications.
Nuts are generally delicious and nutritious, they are also rich in omega-3s, which are known to reduce the risk of diabetes, heart disease, high blood pressure, and cancer, it is recommended to take 200 calories of walnuts daily, which is equivalent to a handful walnuts.
There is the presence of tryptophan in walnuts, which is an amino acid required by the body to produce serotonin, a chemical that makes one feel good, they help in stress control and stabilize mood. They also have ellagic acid that reduces artery-forming plaque.
It is one of the main diets in the Mediterranean diet which is heart-healthy, they contain vitamin E and monounsaturated fats which help in reducing the risk of heart disease, when used to replace saturates fats in the diet, they assist in lowering LDL cholesterol. They have high concentration of protein, they also contain magnesium which assists in boosting dopamine that prevents depression.
Research have proven that the consumption of of a handful almonds four (4) times a week can help reverse diabetes.
5. Extra-virgin olive oil
This oil possesses high advantages for the health of your heart. It contains oleic acid, a type of monounsaturated fat that boosts HDL and triglycerides, which are present in unhealthy levels of diabetes.
It also contains antioxidants known as polyphenols, they reduce inflammation, blood pressure, safeguard the cells lining of the blood vessels, and prevents the damage of LDL cholesterol by oxidation.
6. Greek yoghurt
Greek yoghurt improves the control of blood sugar and the risk of heart disease, this is partly due to the fact that it contains probiotics, hence, it’s a perfect diary choice for those who want to reverse diabetes.
The presence of conjugated linolic acid and calcium in diary products, could result in improved composition of the body as regards diabetes, and may also result into weight loss. Greek yoghurt has six (6) to eight (8) grams of carbs for every serving, which is lower than regular yoghurt, this assists weight loss and reduction of calorie intake.
This is a spice used in cooking, and offers lots of benefits to the health. Curcumin is an active ingredient of turmeric, it helps in lowering blood sugar and inflammation, whilst minimizing the risk of heart disease.
Curcumin also benefits kidney health in diabetes patients, as kidney problem is peculiar to diabetes.
The health benefits of eggs is immense and amazing, regular egg consumption helps reduce the risk of heart disease. Eggs improve insulin sensitivity, decreases inflammation, increase the ‘good’ HDL cholesterol levels and change the size and shape of your ‘bad’ LDL cholesterol.
Eggs safeguard the eyes from cataracts and macular degeneration, as they are a good source of zeaxanthin and lutein antioxidants, in a study where diabetes patients were subjected to eating two (2) eggs per day, they experienced increase in blood sugar and cholesterol levels.
9. Chia seeds
This seeds can assist diabetes patients reverse symptoms, they are a rich source of fiber, but have low digestive carbs, eleven (11) out of twelve (12) grams of carbs present in one (1) ounce of the seeds are fiber, which doesn’t increase blood sugar level.
They also contain viscous fiber which helps in lowering blood sugar, it achieves this by speeding down food movement in the digestive system. The seeds also helps to maintain a healthy weight, and reduces calories intake.
Research has also shown that chia seeds have the ability to reduce inflammation markers and the risk of blood pressure.
Cinnamon is sweet and is a robust and potent antioxidant, it can reverse diabetes by reducing the level of blood sugar and boosting the sensitivity of insulin, it also lowers cholesterol and triglyceride levels.
Cinnamon helps in reducing hemoglobin A1c, which means the average level of blood sugar over 2-3 months, and this is important and needs to be measured in order to reverse diabetes, patients who took it for an average of three (3) months, experienced reduction in hemoglobin A1c than those given standard care.
11. Apple cider vinegar
This has quite a number of health benefits, the basic ingredient of this vinegar is apple, but its sugar content is fermented into acetic acid, and the product contains less than one (1) gram of carbs per tablespoon.
It improves insulin sensitivity and lower fasting blood sugar levels, it also minimizes blood sugar response to about 20% when consumed with foods rich in carbs. It also boost satiety and reduce the level the stomach empties.
Diabetes when not controlled can lead to other chronic diseases, eating foods that helps put the blood sugar level, insulin, and inflammation under control can help reduce the risk of contacting other diseases.
These diets also have the ability to reverse diabetes when they are consistently followed. They also contain quite a number of nutrients than can increase our overall health.
Reference: healthline.com and powerofposivity.com
Image credit: healthline.com