DIABETES type 2 risk could be lowered by making some diet or lifestyle changes. Adding these five diabetes “superfoods” could help to lower the risk of high blood sugar symptoms. Are you at risk of developing diabetes signs?
Diabetes is a common condition that affects almost four million people in the UK.
It’s caused by the pancreas not producing enough of the hormone insulin, or the body not reacting to insulin.
Managing blood sugar levels is crucial, as having high blood sugar increases the risk of some life-threatening conditions, including heart disease and strokes
But you could lower your risk of diabetes symptoms by eating more beans, non-starchy vegetables, berries, citrus fruits, and fish.
Beans are a great choice of food for diabetes patients,
They could help to improve glycaemic control, while also lowering the risk of heart disease in patients,
Black beans, lima beans, soybeans and kidney beans are all great additions to any diabetic diet plan.
Non-starchy vegetables are one of the best food choices for patients,
They contain a number of different vitamins that all help to lower blood sugar levels.
Studies have consistently linked non-starchy vegetables to lower risk of high blood pressure, heart disease, and cancer.
Unlike starchy vegetables, non-starchy vegetables are very low in carbohydrates.
Berries contain compounds known as anthocyanins that are beneficial for diabetes patients.
Eating berries twice a day – providing the equivalent of around 320mg of anthocyanins – could reduce fasting blood sugar levels by more than eight per cent,
They could also reduce insulin resistance by as much as 13 per cent.
“Berries are also a good source of vitamin C and fibre, and they don’t contain many carbohydrates. That said, although the research is promising, it isn’t yet conclusive. The signs are good, but the research is ongoing.
“Berries are best incorporated into breakfast or dessert. They’re a great way of making often unhealthy or carb-heavy meals into something more nutritious.”
Citrus fruits offer a lot of benefits for people with diabetes, including managing blood pressure.
But they should only be consumed in moderation, it urged. They contain a lot of carbohydrates that could cause blood sugar spikes if left unmanaged.
Diabetes patients should eat at least two 140g portions of fish every week, with at least half coming from ‘oily’ fish. Oily fish includes salmon, tuna and mackerel.
They contain plenty of vitamins to keep bones healthy. That’s important for diabetes patients, as they’re more at risk of bone damage by high blood sugar.