Family Health, Nutrition and Fitness, Your Health tlong05 | 7 years ago

Seven Superfoods That Help Reverse the Risk of Diabetes

“Superfood” has become a trendy term to describe a certain group of foods that pack a powerful nutritional punch. These foods include nuts, fruits, vegetables, fish and dairy products, and have high amounts of antioxidants, vitamins and nutrients. For those at risk for Type 2 diabetes, superfoods can not only satisfy taste buds, but help reverse the risk. According to the American Diabetes Association, diabetes superfoods have a low glycemic index (or GI), which means they raise blood sugar levels less than foods with a high GI. These foods also provide key nutrients, such as calcium, potassium, fiber, magnesium, and vitamins A, C and E. Of course, as with any food we consume, portion control is important. With that in mind, here are seven superfoods that push back against diabetes:

banner-diabetes-take-the-test1. Beans

High in protein, fiber, magnesium and potassium, beans provide a nutritional punch. Kidney, navy, pinto and black beans are popular versions, but be sure to drain and rinse canned varieties to reduce added salt.

2. Citrus Fruit

Citrus fruits, such as grapefruit, oranges, clementines and tangerines, not only provide vitamin C, but are bursting with soluble fiber.

3.Whole Grains

Barley, oatmeal and whole wheat are whole grains, which help metabolize fats with their high levels of fiber and antioxidants.

4. Berries

Not only are they delicious, but berries of all types – including blueberries, strawberries, raspberries and blackberries – have anti-inflammatory properties. They’re also packed with antioxidants, vitamins and fiber.

5. Nuts and Seeds

Many nuts and seeds contain healthy fats and can curb hunger, but a particularly powerful pair are walnuts and flax seeds, which pack in magnesium, fiber and omega-3 fatty acids. Nuts, including cashews and peanuts, typically have very low GI scores.

6. Fat-free Milk and Yogurt

These dairy choices have low GI scores and contain plenty of vitamin D, a vital nutrient for good health. In one study, dairy intake was linked with a 9 percent lower risk for Type 2 diabetes.

7. Salmon

Aim to eat wild salmon, and don’t bread or deep-fry it, for maximum benefit from this fish. It’s loaded with omega-3 fatty acids, vitamin D and selenium. Other fish containing omega-3 fatty acids are also beneficial, including herring, sardines and mackerel.