As the world celebrates World Diabetes Day, we would like to sensitize you on preventing diabetes. Even though diabetes seems to occur as we grow older, it’s origin can still be traced back to our lifestyle as young adults. Believe it or not, everything you do at a young age will show their results as you grow old. So it is never too early to start taking care of yourself and preventing diseases such as diabetes, which often times, show up later in life.
Diabetes is a life-changing condition that requires careful blood sugar management and a healthy lifestyle for a person to be able to manage it correctly. There are several different types of the disease.
Research shows that 425 million people have diabetes in the world and more than 16 million people in the African Region; by 2045 it will be around 41 million due to it’s explosive rate..
Amidst the multiple healthy lifestyles to embrace to prevent diabetes, eating a diet high in fresh, nutritious foods which includes vegetables, fruits, whole grains, lean proteins, low-fat dairy and nuts.
Some really healthy foods include;
- Leafy greens
- Fatty fish
- Extra-virgin olive oil
- Apple Cider Vinegar.
Leafy greens are extremely nutritious and very low in calories and in digestible carbs which raises the blood sugar level
Leafy greens are good sources of antioxidants such as lutein and zeaxanthin which protects the eyes from macular degeneration and cataracts which are common diabetes complications.
Generally, eggs provide amazing health benefits. They improve risk factors for heart disease, promote good blood sugar control, protect eye health and keep you feeling full.
However, the benefits of eggs are primarily due to nutrients found in the took than the albumen.
Study shows that regular intake of full eggs reduces heart risk, decreases inflammation, improves cholesterol and blood sugar levels. Eggs also are one of the best sources of antioxidants such as lutein and zeaxanthin.
Fish is a good source of protein and it helps well in filling and increasing metabolic rate.
Sardines, herring, salmon, mackerel are great sources of Omega 3 fatty acids DHA and EPA, which have major benefits for heart health, reduces inflammation and other risk factors for heart disease and stroke.
It is a spice with powerful health benefits.
Tumeric contains curcumin which may reduce blood sugar levels and inflammation, while protecting against heart and kidney disease and diabetes is one of the leading causes of kidney disease.
Nuts are delicious and healthy. They are very good for diabetic diet. Nuts are low in digestible carbs, they include;
- Brazil nuts
Research shows that regular consumption of nuts may help reduce blood sugar, insulin and LDL levels.
Studies show that garlic reduces infammation, blood sugar and LDL cholesterol in people with type 2 diabetes. It is very effective at reducing blood pressure.
Garlic is a common delicious herb with impressive health benefits, apparently, prevention and management of diabetes is included.
Extra-virgin olive oil
Extra-virgin olive oil is unrefined and retains antioxidants such as polyphenols and other properties that make it so healthy, reducing inflammation and protect the cell lining blood vessels. Extra-virgin olive oil also decreases blood pressure.
It is extremely beneficial for heart health. It contains oleic acid which is great benefit for blood pressure and heart health.
- Apple Cider Vinegar.
- Food could be an addiction and if not discerningly eaten, it will become the cause of system damages and diseases. However, we have a choice to eat healthy.
A healthy diet could be all we need to help prevent, reverse or manage diabetes. Eat well! Eat healthy!!
You Are Never Alone.