Since diabetes runs in my family, I am trying to do everything I can to avoid getting it. Diabetes statistics in the U.S. are staggering. Almost 26 million adults and children have diabetes. And, even more frightening, 79 million are pre-diabetic like myself.
I’ve preached about how exercise and diet are great ways to starve off diabetes as long as possible, but there are also some foods that can help fight it.
Bean
Beans are a great way to raise your blood sugar levels very slowly because they are considered high-quality carbohydrates. And think of how many you have to choose from: black, navy, lima, pinto garbanzo, soy, white, and kidney. Even better, beans are usually fairly inexpensive, so it is a win-win situation.
Oatmeal
That’s right, the staple of a cold winter’s morning is a food that contains soluble fiber, which slows the absorption of glucose from food in your stomach. This helps keep your blood sugar levels even steven. If you add a few pecans, almonds, or walnuts, you are even better off at keeping your blood sugar level.
Fish
Come on – you knew fish was good for you. But, you may not have known why. Fish is a lean protein that helps keep your blood sugar from rising. But, not the greasy, batter fried fish. Try fresh fish like cod, catfish, or tilapia grilled, baked or roasted.
Almonds
Oh this one is a no-brainer for me – I love almonds. Fortunately, they are good for me. Almonds also help reduce your chances of developing diabetes. Just remember to get unsalted or you might be unknowingly raising your blood pressure.
Nonstarchy Vegetables
Yep, broccoli, spinach, mushrooms, and peppers are packed full of vitamins, minerals, and fiber. These high-quality carbs are also low cal and have a low impact on your blood sugar.
Avocado
Another food you don’t have to force me to eat, avocados are high in monounsaturated fats. That means they are one of the healthiest fats. They may help improve your insulin sensitivity.