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.
Top 5 foods to avoid for diabetes prevention
- Fruit juice
- Trans fats
- Processed meats
- Sugary drinks
- Diet drinks
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.
Blood sugar control meal planner
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.
- Brown Rice and Hempseed Salad
- Lentil Salad Provencal
- Cuban Black Bean & Rice Soup
- Black Bean and Shiitake Soup
- Puffed Brown Rice Tabbouleh With Red Cabbage
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.
- Nori-Wrapped Salmon
- Steamed Salmon with Fennel Puree
- Kale with Sesame Seed Dressing
- Herbed Salmon
- Roasted Salmon with Avocado Salsa
Top 4 supplements for blood sugar control
- Chromium. Take 1,000 mcg daily to enhance the action of insulin and boosts fat and carbohydrate metabolism
- Alpha-lipoic acid (ALA). Take 600 mg daily, in two doses, of the racemic form of ALA, to enhance insulin sensitivity and neuroprotection in diabetics
- Gymnema Sylvestre. Take 400–600 mg daily of the GS4 standardized extract in capsule or tablet form to help improve insulin resistance
- Cinnamon. Take 250 mg twice daily of a standardized extract before meals to enhance insulin-signaling pathways and help the stomach empty more slowly.
4 easy tips for blood sugar control
- Exercise regularly: Studies show exercise boosts expression of a gene called GLUT4, which helps pull sugar from blood into cells and trains the body to use that sugar more efficiently.
- Sleep well: People with chronic insomnia or those who sleep five hours or less per night have the highest rates of diabetes compared to normal sleepers
- Eat more fiber: Build your meals around fibrous foods such as beans, vegetables, fruits, and whole grains, shooting for at least 25 grams per day
- Keep your gums clean: Bacterial infection can boost inflammation and impair insulin sensitivity.