A healthy diet can help you keep your type 2 diabetes in check. These foods will help keep your glucose levels in check and reduce the risk of diabetes.
Studies suggests that taking vinegar before meals lowers sugar levels by 25 percent in diabetics and by 50 percent in prediabetics. According to Japanese researchers, the biologically active agent is acetic acid, which inhibits the actions of enzymes that digest carbohydrates and allows some sugars and starches to pass through the intestines without being digested.
Several studies proves that blueberries help improve insulin sensitivity, reversing the process that leads to diabetes. One government-funded study followed health professionals for as long as 24 years, and found that eating two or more servings of blueberries a week lowered diabetes risk by 23 percent. Researchers suggest that adding the equivalent of a half cup of blueberries daily to cereal is helpful.
Green tea helps regulate blood sugar, the function impaired by diabetes. Drinking at least three cups of green tea daily helped keep glucose levels in check, reducing the risk of developing Type 2 diabetes by 40 percent. Don’t add milk, though: A study found that adding milk decreases tea’s ability to stimulate the production of insulin.
A study published in Diabetes Care found that Type 2 diabetics who replaced a sugar-free whole wheat muffin with a daily handful of mixed nuts (about 2 ounces) lowered both blood sugar levels and LDL (bad) cholesterol. A study published in the Journal of Clinical Nutrition found that walnuts and pistachios are two of the healthiest nuts.
Dark chocolate improves insulin sensitivity, according to Tufts researchers. The beneficial effect is due to flavonoids which help insulin-producing beta cells to function normally and to use insulin efficiently. Most experts advise no more than a small square or two of dark chocolate daily.