Today, March 28th, is American Diabetes Alert Day, which is a day to educate and spread awareness about diabetes to a country that has an ever-growing diabetes rate. Many people are unaware that there are preventative steps they can take to reduce their risk of diabetes. The best way to fight something is with natural ingredients, i.e. food. There are spices, herbs, and fresh produce that can actually reverse your insulin resistance.
There are roughly 29 million Americans who are affected by diabetes, with another 86 million having prediabetes. Of those 86 million people with prediabetes, only about 10% are aware of it. The high percentage of Americans with type 2 diabetes and prediabetes is correlated to the nation’s obesity epidemic. While people with prediabetes are at risk of developing type 2 diabetes, stroke, or heart disease, they can also take control of the condition before it worsens.
In honor of American Diabetes Alert Day, we encourage you to take this type 2 diabetes risk test below. It is very easy and only takes a minute.
Prediabetes is indicated by blood glucose levels that are higher than normal, but not high enough to be considered type 2 diabetes. The food we eat gets turned into glucose, which the body uses for metabolizing carbs, proteins, and fats. If the pancreas is not producing insulin, blood sugar can’t enter the body’s cells, and that can make your cells starved for energy. Over time, high glucose levels can lead to kidney troubles, eye problems, or heart issues. To prevent these things from happening, use the recommended foods and tips below to reverse your insulin resistance.
Control Your Portions
Your portions should not be bigger than your two fists combined. The best way to ensure that you control your portions is to eat out of a small bowl. Don’t get seconds or thirds. Stick to the suggested size and make sure you load up half your portion with vegetables for a low-calorie meal.
30 Minutes A Day Goes A Long Way
People with diabetes or prediabetes are recommended to get some sort of physical activity for 30 minutes a day, 5 days a week. Walking, jogging, rebounding, yoga, pilates, or swimming are great low-impact aerobic exercises. And make sure you drink water, not sugary sports drinks that only worsen the condition.
Keep A Food Diary
Logging what you eat in a food diary can help you control what you put in your body. It can also make you aware of your eating habits and what you need to change to become a healthier person.
What Foods Diabetics Should Avoid
These foods are absolute no-nos. It is best to avoid bacon, meat, meat products, fried foods, dairy products, processed foods, refined sugars or carbohydrates, and high-glycemic-index foods like wheat flour, rice, candy, sodas, cereal, alcohol, and high sugar fruits. Go for low-glycemic-index foods like the ones below, which help you control your diabetes.
Superheroes For The Diabetes Plate
If you have diabetes or prediabetes, you should become well acquainted with leafy green vegetables. These cruciferous vegetables are rich in antioxidants, fiber, phytonutrients, minerals, vitamins, and are low in calories. Additionally, most every leafy green has a low-glycemic-index, which can help you regulate blood sugar levels. The best greens to eat include Brussels sprouts, kale, chard, collard greens (just sautéed in olive oil), green cabbage, arugula, Romaine lettuce, and broccoli. Of that bunch, broccoli has been proven to help prevent damaged blood vessels in diabetics.
Spice It Up
Believe it or not, spices have some pretty amazing health properties. In the case of diabetes, cinnamon and turmeric help to lower bad cholesterol levels, while also reducing blood sugar levels. Turmeric is especially rich in antioxidants and anti-inflammatory compounds, which help prevent insulin resistance related problems like liver disease or arteriosclerosis. Other beneficial spices to consume include fenugreek, ginseng, bilberry, cumin, ginger, and cayenne pepper.
Fruits & Veggies
When it comes to fruits and vegetables, you want to go for fruits that are not as high in natural sugar. A 2012 research study found that a diet comprised of fresh fruits and vegetables helped reduce the risk of type 2 diabetes. Mangos are great for those with diabetes because they help regulate blood sugar levels. You can also brew mango leaves into a tea to help reverse insulin resistance. You should also consume, grapes, grapefruit, oranges, tomatoes, onions, mushrooms, blueberries, and strawberries.
In addition to using the above information, you may want to consider taking part in our Full Body Cleanse. Because this cleanse demands a raw foods diet, try eating more vegetables than fruit, due to the sugar content in fruit. If this cleanse doesn’t seem right for you, you may be interested in doing our Pancreas Cleanse. Let us know what you do and if these tips helped.