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25 of the Top Foods to Control Diabetes (You Won’t Even Believe #19!)
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16. Berries
This list is simply full of flavor! Think of berries as Mother Nature’s M&Ms. They are colorful, sweet, and incredibly satisfying. Berries are also loaded with fiber and tons of antioxidants. Red berries and blueberries also have something called anthocyanins, which help to lower blood sugar levels by stimulating the production of insulin. Keep bags of frozen berries on hand for snacking or for adding to meals so you can enjoy their sweet healthy goodness any time of the year.
17. Fatty Fish
An unfortunate truth is that those who suffer from diabetes are twice as likely to suffer from heart disease. Eating a diet high in omega-3 fatty acids, like the kind found in fatty, cold-water fish, can help to lower LDL (bad) cholesterol while improving your good cholesterol. All seafood is a great source of omega-3s, but cold-water fatty fish are on the top of the list, so add more salmon, sardines, tuna, cod, trout, herring, mackerel, and halibut to your life. Try eating at least 3 servings each week.
SEE ALSO: Top 12 Herbs and Spices to Control Type 2 Diabetes (We Love #9!)
18. Grass Fed Beef
Of course, you probably already know that beef contains protein, iron, and important B vitamins, but did you know that beef also contains an important compound called conjugated linoleic acid, or CLA for short? Studies show that CLA corrects the improper use of blood sugar by the body, fights heart disease, and can even help fight against certain types of cancer. One study out of Norway showed that when they added a few grams of CLA to the daily diet of more than 180 subjects, they not only lost about 9 percent of their body weight in one year, but that they had more normal blood sugar levels overall. Always eat beef that has been processed as little as possible in order to get the most CLA. Look for grass fed, organic, free range beef. It will cost more, but it is so worth it!
19. Dark Chocolate
If you think a diabetic diet means giving up all treats, we have a sweet surprise for you! Researchers from Tufts University found that dark chocolate improved cell sensitivity to insulin, therefore improving the chances of avoiding diabetes. Dark chocolate, with a minimum of 60 percent cocoa content, lowers blood pressure as well as the LDL (bad) cholesterol in the body. It can also improve and strengthen blood vessels. Don’t overdo it. This isn’t permission to eat as much dark chocolate as you like, but enjoy one delicious ounce every day and feel good about it!
20. Bitter Melon
Sometimes called bitter apple or wild cucumber, this strange fruit comes to us from South America and East Africa. It looks a bit strange, like a lumpy green banana, but it contains multiple medicinal compounds. Studies show that the three active ingredients in this melon, charantin, vicine, and polypeptide-p, all appear to have the ability to lower blood sugar levels. If you can find it at your local health food store, give it a try. There are dozens of recipes online.
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