White Beans: Rich in protein and soluble fiber, which helps reduce cholesterol levels. Light legumes like white beans are very beneficial for slowing the rise in blood sugar levels. As part of a study conducted at the University of Toronto in 2012, 121 people with type 2 diabetes followed a healthy diet that included one cup of white beans or whole grains daily. After three months, it was observed that the group consuming beans had a significantly greater reduction in their hemoglobin A1C levels (a marker for average blood sugar control) compared to the group that consumed grains.
Spinach: Spinach is one of many leafy vegetables that are beneficial for treating diabetes. Research has shown that spinach can greatly reduce the risk of developing diabetes. Studies in the UK found that individuals who consumed more than one serving of spinach and other leafy greens daily had a 14% lower risk of diabetes compared to those who consumed less than half a serving daily. Spinach is particularly rich in vitamin K, along with minerals such as magnesium, folate, phosphorus, potassium, and zinc. It is also a good source of lutein, zeaxanthin, and various flavonoids.
Oxalic Acid in Spinach: Although spinach is a rich source of calcium, it also contains oxalic acid, which inhibits calcium absorption. To mitigate this issue, it is recommended to briefly boil spinach for one minute to reduce the effects of this chemical.
Sweet Potatoes: A study showed that sweet potatoes, a beneficial food for diabetics, can reduce fasting blood sugar levels by 10 to 15%. Sweet potatoes are also rich in anthocyanins, which contain natural pigments that give them their dark orange color and are high in antioxidants. Additionally, sweet potatoes are said to have anti-inflammatory, antiviral, and antimicrobial properties.
Walnuts: The walnut tree is the most widespread type of tree nut worldwide and is found in most regions. Walnuts contain an unsaturated fatty acid called alpha-linolenic acid, which has been shown to be very effective in reducing inflammation. L-arginine, omega-3s, fiber, vitamin E, and other plant chemicals found in walnuts and similar nut trees offer numerous health benefits due to their richness in essential vitamins and nutrients.
Benefits of Walnuts:
- Antioxidants
- Anti-cancer
- Antiviral
- Help prevent high cholesterol These properties can help slow down the progression of chronic diseases like diabetes and heart disease. The time spent cracking open walnuts also allows the body more time to absorb nutrients, and individuals will feel fuller with fewer calories.
Quinoa (Goosefoot Seeds): Quinoa tastes like grains but is more closely related to spinach. Unlike many grains, quinoa is a compact source of “complete” protein (14 grams per half-cup) and contains all nine essential amino acids. One of these amino acids, lysine, helps the body absorb fat-burning calcium and aids in the production of carnitine, which is responsible for converting fatty acids into energy, ultimately helping to lower cholesterol. Quinoa is also one of the most fiber-rich seed-like foods, containing 2.6 grams per 2.1 cups. This fiber helps balance blood sugar levels and keeps individuals fuller for longer.
Cinnamon: Numerous studies have shown that this delicious spice can help reduce blood sugar. In a journal dedicated to diabetes care, it was mentioned that individuals with type 2 diabetes who consumed one or more grams of cinnamon daily saw a 30% reduction in their fasting blood sugar. They also observed a reduction of more than 25% in their triglycerides, LDL cholesterol, and overall cholesterol levels. It is worth noting that cinnamon is rich in chromium, a mineral that enhances the effects of insulin. Additionally, cinnamon is rich in:
- Polyphenols
- Various antioxidants
What benefits does it offer?
- Collects all free radicals in the blood
- Protects the body from cancer
- Reduces inflammation in the body This ultimately boosts immunity against diabetes and heart disease.
Collard Greens: Leafy greens like collard greens, a type of cruciferous vegetable, are an excellent source of vitamin C, which helps reduce cortisol levels in the body and reduces inflammation. Collard greens (and other cruciferous vegetables like kale and Brussels sprouts) are also a good source of alpha-lipoic acid (ALA), which helps regulate stress in individuals. When scientists at the Linus Pauling Institute at Oregon State University injected aging mice with ALA, they found that the animals’ bodies were able to produce the necessary antioxidants, which helped them resist toxic environmental substances and also reduced inflammation. Good news for diabetics: ALA also helps reduce blood sugar and may help strengthen nerves damaged by diabetic neuropathy.
Turmeric: Turmeric has likely been a health protector for the entire Indian subcontinent for around 5,000 years. Turmeric is a part of the traditional Indian diet, including rice and white flour bread, and quickly aids in the digestion of carbohydrates that significantly increase blood sugar levels. The presence of turmeric – the yellow spice that gives many curry dishes their color – helps control its dramatic effect on blood sugar. Curcumin, the active compound in turmeric, works to regulate fat metabolism in the body. Curcumin directly affects fat cells, pancreas cells, kidney cells, and muscle cells by reducing inflammation and blocking the activity of tumor necrosis factors and IL-6, which are linked to cancer. Experts believe that the combined effects of all these factors enable curcumin to:
- Reduce insulin resistance
- Lower blood sugar
- Lower cholesterol
- Eliminate other obesity-related symptoms.