Diabetes-Friendly Foods
Recently, it has been found that brown rice lowers the risk of type 2 diabetes. Aside from brown rice, here are 4 more foods that help prevent or manage diabetes:
1. Nuts
Nuts help prevent hunger pangs while providing healthy fats, magnesium and fiber. Peanuts and other varieties are thought to help reduce the risk of heart disease and help improve cholesterol levels. As some research suggests that eating nuts may reduce the risk of diabetes, people with diabetes are advised to consume nuts to help reduce their cardiovascular risk.
2. Green leafy vegetables
Diabetes-related studies found that women who ate more green, leafy vegetables (in addition to fruits) had lower risk of type 2 diabetes. Eating lots of vegetables such as spinach, kale and collards (ow in calories and carbohydrates) may also help in the weight loss efforts of people with diabetes.
3. Fish
Fish high in omega-3 fatty acids, such as salmon, is always good for one's health. People with diabetes who consume more fish have a reduced risk of cardiovascular disease, as well as improved cholesterol levels and lower risk of cardiac death, studies found.
4. Fat-free milk and dairy products
According to research, men who consumed more dairy products (particularly those low in fat) had a reduced risk of type 2 diabetes. On the other hand, other research suggests that dairy products may help control insulin resistance. Insulin resistance eventually leads to type 2 diabetes.
Most importantly, exercise is key to controlling diabetes. If overweight, losing 7 to 10% of your body weight is essential in lowering risk of type 2 diabetes.