The Best Foods To Beat Di­a­betes


Men's Health (Singapore) - - ON THE COVER -

Bat­tle this po­ten­tial killer with ammo from the su­per­mar­ket.

01 YO­GURT This big dol­lop of milk pro­tein helps you feel full. That’s one rea­son the au­thors of a 2017 Chi­nese re­view be­lieve it may help re­duce your risk of type 2 di­a­betes. An­other plus: Yo­gurt’s pro­bi­otics (healthy bac­te­ria) may ben­e­fit glu­cose reg­u­la­tion, a 2015 Medic­ina re­view sug­gests.

Tip Hey, know what goes great with plain yo­gurt? A spoon­ful or two of raisins and some dark choco­late shav­ings.

02 DARK CHOCO­LATE Yes, choco­late. In 2015, re­searchers in Italy dis­cov­ered that co­coa flavonoids, a class of an­tiox­i­dants found in dark choco­late, may im­prove lack­lus­tre in­sulin re­sis­tance. Bonus: The flavonoids may also play a role in pre­vent­ing heart dis­ease. Twofer!

Tip Don’t go too crazy. Choco­late is still calo­rie-dense. Eat­ing a slightly bit­ter bar may help you keep a lid on your in­take.

03 RUTABAGA The flesh of this root veg­etable is rich in beta-carotene, a pig­ment that con­verts into vi­ta­min A in the body. In a re­cent study from the Nether­lands, healthy men whose diet was rich in vi­ta­min A had a lower risk of type 2 di­a­betes.

Tip Eat ‘em in­stead of pota­toes. Af­ter boil­ing them, mash with but­ter and gar­lic. Or cut them into small cubes and roast at 218°C for 35 to 45 min­utes.

04 BLACK-EYED PEAS Lentils, chick­peas, beans, and peas are your friends. In a 2017 Span­ish study, the di­a­betes risk of peo­ple who ate about 240g a week of legumes was 35 per­cent lower than that of peo­ple who ate very lit­tle. Beans are high in fi­bre, which helps reg­u­late blood glu­cose lev­els.

Tip Re­plac­ing just a half serv­ing of bread or rice each day with legumes may lower your risk, the same study found. Or just mix a hand­ful into your salsa.

05 GOLDEN RAISINS Eat­ing about 85g a day of any dried fruit can lower your risk of type 2 di­a­betes, a 2017 Span­ish study found. That’s be­cause de­hy­dra­tion pre­serves the good stuff-like the grapes’ quercetin, a potent an­ti­in­flam­ma­tory flavonoid.

Tip Eas­i­est dessert ever: Dig a spoon­ful of peanut but­ter out of the jar, top with raisins, shake on some cin­na­mon, and pop it in your mouth.

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