8 Foods Type 2 Diabetics Should Add to Their Diet!

A healthy diet is essential for managing Type 2 diabetes. But, you need not think that your diet is solely limited to fresh fruits and vegetables. The best diabetes diet is one that is well balanced and includes a variety of healthy carbohydrates, fats, and proteins. You may also be surprised to discover that some of the foods in the video below are not only good for Type 2 diabetics, but they will help lower blood sugar levels too.

 If you’ve been diagnosed with Type 2 diabetes ( you’re resistant to insulin) or you’re at risk of developing it.

Here are 8 foods you can eat that naturally improve your blood sugar levels.

1) Almonds- Studies have shown that restoring low magnesium significantly improves insulin response and reduces blood sugar levels.  Almonds are one of the best sources to restore your magnesium levels.

2) Dark chocolate- Research has shown that cocoa helps improve insulin sensitivity particularly among diabetics. To reap the benefits , the chocolate must be pretty dark, containing at least 85% cocoa.

3) Coffee- Clinical trials have shown that those who drink more coffee appear to have a lower type 2 diabetes risk, ranging from 11- 40 %/.

4)  Apple cider vinegar- This food has been shown to reduce glucose uptake into the bloodstream by as much as 34%. It has been shown to have an immediate ompact, improving insulin sensitivity during a high-carb meal by 19-34 %

5)  Resistant starch- Some studies have shown a 33-50% improvement in insulin sensitivity after 4 weeks of consuming resistant starch. It has also been shown to have an immediate impact, improving insulin sensitivity during a high-car meal by 19-34 %. ( sweet potatoes)

6) Cinnamon- Cinnamon contains compounds that interfere with digestive enzyms which shlow glucose absorption. One laboratory study found that cinnamon improves the effectiveness of insulin more than 20 fold.

7)  Green tea- Green tea contains an active ingredient called polyphenols which have been found to influence glucose metabolism. Studies have found that green tea drinkers had an 18% lower risk of becoming diabetic.

8)  Fenugreek- A study found that consuming 1 gm of fenugreek extract daily increased insulin sensitivity by 53 %.  Significant improvements to blood sugar control have also been seen in type 1 diabetics.

.6 foods you should avoid

1) processed grains such as white rice, white flour

2) canned vegetables with added sodium

3) regular jam, jelly and preserves

4) high-fat cuts of meat, such as ribs

5) whole milk

6) coffee with sugar and cream

 

 This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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These Foods Are Said to Be Healthy, but They're Not

It's pretty much impossible to eat healthy all the time, but we usually try our best to provide our bodies with food that will benefit it. However, as it turns out, there are a number of foods that are portrayed as being healthy, but are actually not. Here are 9 foods that masquerade as the "good guys."

1. Banana Chips

Banana chips are said to be healthy because they contain the same ingredients as bananas: fiber, magnesium, potassium, and iron. However, it's important to realize that the manufacturers of these goods add flavor enhancers and sugar, and often deep fry them.

How to replace: Make homemade banana chips in the oven or air-dried.

2. Crispbread

There are many varieties of crispbread, and you can often come across snacks that look like crispbread, but contain harmful oils.

How to replace: Read the composition carefully. There shouldn't be yeast, preservatives, dyes, starch, or antioxidants in a crispbread. The best crispbread is made from whole grains or coarse whole wheat flour.

3. Gluten-Free Foods

Gluten is a protein that is found in grains - it's the thing that makes it possible to mix flour with water. It's dangerous for those with a gluten intolerance. But if you don't have a gluten allergy it might be a good idea to avoid these foods, as they usually contain a lot of refined additives.

How to replace: Eat common bread. Don't eat a lot of it, but don't be afraid of it either.

4. Dried and Candied Fruit

Dried fruits are healthy, but to protect them from mold and to help them keep their color, they're treated using fungicides and sulfur dioxide. As for candied fruits, their benefit is even less because they contain a lot of sugar.

How to replace: You could try drying your own fruit at home - it's not difficult to do and is a lot healthier.

5. Processed Cheese

In addition to the additives that processed cheese contains, there's also a lot of sodium. For example, a sandwich with just three slices of processed cheese will cover 2/3 of your daily sodium requirement.

How to replace: Eat different kinds of quality cheese, such as salted cottage cheese.

6. Canned Vegetables

Producers usually add unhealthy ingredients such as vinegar, sugar, salt, and barbecue sauce to canned vegetables. For example, a can of beans, on average, contains 3 tablespoons of sugar.

How to Replace: Choose top quality freshly canned vegetables without salt, sugar, or preservatives. Or grow your own.

7. Starchy Vegetables

Corn, pumpkins, yams, and potatoes all contain less fiber, vitamins, and minerals than other vegetables, yet their calorific value is higher. This doesn't mean that you should refuse to consume these veggies - you're simply shouldn't eat a lot of them, if you're keeping to a diet.

How to Replace: Choose non-starchy (crispy, green, and juicy) vegetables.

8. Yogurt

Yogurts bought from the store contain a lot of sugar and very little protein. Furthermore, you don't need to chew them, which creates an impression that you're eating something light.

How to replace: Buy yogurts with a low sugar content (less than 10g per portion) and high protein (about 6g per portion). You can also buy Greek yogurts and add the fruits yourself.

9. Instant Oatmeal

Everyone knows that oatmeal is healthy, but very few are aware that the flakes you only need to cook for 2-3 minutes are not beneficial. The smaller the flakes, the more they have been processed, and the higher their glycemic index, meaning extra calories.

How to replace: Choose coarsely ground oats. It takes a lot longer to boil them, but they will give you everything you expect from real oatmeal.This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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