The Best Foods To Beat Diabetes
BATTLE THIS POTENTIAL KILLER WITH AMMO FROM THE SUPERMARKET.
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.