Think Type 2 diabetes' high blood sugar levels are caused by drinking sodas and eating too many refined carbs? It's not that simple. A big problem is fat. According to recent research a low-fat, moderate-carbohydrate diet and doing 150 minutes of moderate-intensity aerobic exercise a week can reduce diabetes risk twice as well as the leading diabetes drug, metformin. Read more.
Do coffee and tea fight diabetes?
Yes, according to research from Australia's University of Sydney, which was based on a recent study published in the Archives of Internal Medicine: Drinking three to four cups of regular or decaffeinated coffee or tea per day can reduce the risk of developing diabetes by 25 percent, each cup lowering risk by about 7 percent. Researchers cited magnesium, antioxidant lignans, and chlorogenic acids as the potentially beneficial nutrients in both drinks.
Breakfast: Add berries and flaxseed to oatmeal. Go for whole-grain oats, which are a good source of beta-glucan, a soluble fiber that can slow the release of sugar into the bloodstream. Plus they make you feel full longer. Avoid instant versions, which pack in the sugar. Be sure to add cinnamon, which may keep post-meal blood sugar levels in check.
Lunch: Eat brown rice and other whole grains, rich in fiber and nutrients and with a lower glycemic index than processed foods, to help improve blood glucose. Eat more vegan and vegetarian meals, which can improve blood fat levels and markers of blood glucose control. Emphasize protein- and fiber-packed beans and lentils.
Dinner: Pair salmon and other fatty fish with dark green leafy vegetables. Greens are great sources of vitamin K, which improves insulin sensitivity and blood glucose control. Fatty fish are rich in omega-3s, which appear to stave off insulin resistance.