According to the Centers for Disease Control and Prevention, 1 in every 3 adults in the U.S. has pre-diabetes, which is usually the result of having higher-than-normal blood sugar levels. One of the best ways to prevent pre-diabetes is by eating healthy – and certain foods can certainly help. Read on to find out what they are!
1. Cinnamon
Although most of us sprinkle cinnamon onto our French toast in the morning for a little added flavor, the health benefits of this delicious spice may take you by surprise. Did you know that in addition to lowering your “bad” cholesterol and raising your “good” cholesterol, cinnamon has been proven to reduce your blood sugar levels, which lowers one’s risk for developing type 2 diabetes?
2. Garlic
Do you tend to avoid garlic out of fear of bad breath? Hearing some of its benefits just might be enough to change your mind. Aside from warding off vampires, garlic has been proven to lower your blood sugar. And get this: Garlic extract is known for increasing the amount of insulin available for diabetics.
3. Healthy Fats
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Not sure what healthy fats a.k.a. monounsaturated fatty acids (MUFAs) are? Think of foods, such as avocados, nuts, salmon, tuna, trout and olive oil. These all contain MUFAs, which help lower insulin resistance – this is when the body’s cells don’t effectively use the insulin that’s being made.
4. Blueberries and Cherries
In addition to being high in antioxidants, blueberries contain anthocyanins, which prevent spikes in blood sugar, especially following meals that are high in starch. Also high in anthocyanins, cherries reduce inflammation – a common problem for diabetics – and improve insulin resistance at the same time.
5. Leafy greens
Because leafy green vegetables, including broccoli, spinach, collards and kale, are high in fiber and low in carbs, they’re perfect for people with diabetes. While you don’t have to completely exclude starchy vegetables, including corn and potatoes from your diet, it’s best to stick with smaller portions as starchy vegetables are much higher in carbs and raise your blood sugar levels.
