Anti-diabetes food top 10

In this time most common disease is diabetes. Diabetes is spread all over the world very vastly. Because of no exercise, less walk, stress, no physical work and purity of diet. This article is very helpful for diabetes patients for selection of reasonable food to avoid diabetes risk.

10. Spinach
Spinach is an edible flowering plant in the family Amaranthaceae native to central and western Asia. Its leaves are eaten as a vegetable. Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.
Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and autonomic neuropathy in diabetics. However, most studies have used intra-venous alpha-lipoic acid and it is uncertain whether oral supplementation would elicit the same benefits. Spinach is very useful in many other diseases like cancer, asthma, blood pressure issues, and Bone health. It is also very helpful when it is used for healthy skin and losing hairs because it contains vitamin A, which is necessary for sebum production to keep hair moisturized.
Vitamin A is necessary for the growth of all body tissues, including skin and hair. Iron deficiency is a common cause of hair loss, which may be prevented by an adequate intake of iron-rich foods, like spinach

9. Broccoli
Broccoli is an edible green plant in the cabbage family whose large flowering head is eaten as a vegetable. Broccoli is often boiled or steamed but may be eaten raw. Many studies have suggested that increasing consumption of plant foods like broccoli decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
Most of the researchers found that sulforaphane can inhibit the enzyme histone deacetylase, known to be involved in the progression of cancer cells. Eating a high amount of broccoli has been associated with a lower risk of cancer; namely lung and colon cancer. Studies have suggested that sulforaphane, the sulfur-containing compound that gives cruciferous vegetables their bitter bite, is also what gives them their cancer-fighting power.
In latest research broccoli is not just associated and helpful to prevent cancer only, it is also useful in diabetes, digestive system, bone health, skin, and chronic disease.
The antioxidant vitamin C, when eaten in its natural form (in fresh produce as opposed to supplement form) can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.

8. Olive oil
The health benefits of olive oil include treatment of colon, breast cancer, diabetes, heart problems, arthritis, high cholesterol. It also aids weight loss, improves metabolism, digestion, and prevents aging. It is a staple ingredient for many culinary preparations and also serves a variety of medicinal purposes. Medical studies suggest that it is loaded with health benefits.
It helps in lowering the bad cholesterol level in our blood, as it is rich in monounsaturated fats. The extra virgin olive oil variety contains the highest level of antioxidant polyphenols and oleic acid. It is thus a healthy option compared to other vegetable oils.
Olive oil contains polyphenols which help in building stronger cell walls. It also increases the elasticity of arterial walls, protecting you against various heart conditions. Olive oil is said to protect the human body against cancerous growth, especially bowel cancer. Medical research done at the Oxford University has shown positive signs that the acidic content of this oil can prevent the commencement of rectum and bowel cancer. In the UK, bowel cancer is one of the most prevalent forms of cancer, and kills almost twenty thousand citizens every year.

7. Sweet potatoes
Sweet potatoes pack a powerful nutritional punch. In one medium spud, there is over 400 percent of your daily vitamin A requirement, plus loads of fiber and potassium. They have more grams of natural sugars than regular potato but more overall nutrients with fewer calories.
Sweet potatoes may help maintain a healthy blood pressure and protect against cancer. The high fiber content of sweet potatoes helps prevent constipation. One medium, baked sweet potato with skin contains just 103 calories. The fastest way to prepare a sweet potato is in the microwave. Although there is much confusion, sweet potatoes are not related to yams.
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions.
Research suggests that increasing consumption of plant foods, like sweet potatoes, decreases the risk of obesity, diabetes, heart disease, and overall mortality. A diet including fresh fruit and vegetables may also promote a healthy complexion, increased energy, and overall lower weight.
Sweet potatoes are considered low on the glycemic index scale, and recent research suggests they may reduce episodes of low blood sugar and insulin resistance in people with diabetes. The fiber in sweet potatoes is important, too. Studies have shown that people with type 1 diabeteswho consume high-fiber diets have lower blood glucose levels; and, people with type 2 diabeteshave improved blood sugar, lipids, and insulin levels.

6. Avocados
Avocados are a stone fruit with a creamy texture that grow in warm climates. Their potential health benefits include improving digestion, decreasing risk of depression, and protection against cancer. Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.
Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterol levels.
According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.

5. Blueberries
Fresh blueberries are a popular summer treat. They have a sweet flavor, and they are succulent and nutritious. Blueberries can be eaten freshly picked or incorporated into a variety of recipes. They can also be purchased frozen. They have been shown to protect against heart disease and cancer, and can also help maintain bone strength, mental health, diabetes management, and healthful blood pressure.
Studies have found that people with type 1 diabetes who consume high-fiber diets have low blood glucose levels, and people with type 2 diabetes who consume the same may have improved blood sugar, lipid, and insulin levels. One cup of blueberries contributes 3.6 grams (g) of fiber. Over the course of the study, 6.5 percent of the participants developed diabetes. However, the researchers found that consuming three servings per week of blueberries, grapes, raisins, apples or pears reduced the risk of type 2 diabetes by 7 percent.
The fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in blueberries supports heart health. The absence of cholesterol from blueberries is also beneficial to the heart. Fiber content helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease. Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. Excessive buildup of homocysteine in the body can damage blood vessels and lead to heart problems.

4. Tomatoes
A tomato is a nutrient-dense superfood that offers benefit to a range of bodily systems. Tomatoes are now the fourth most popular fresh-market vegetable behind potatoes, lettuce, and onions. This article will examine their powerful health benefits, nutritional content, ways to include more tomatoes in the diet, and the risks of tomato consumption.
Including tomatoes in the diet can help protect against cancer, maintain healthy blood pressure, and reduce blood glucose in people with diabetes. Tomatoes contain key carotenoids such as lutein and lycopene. These can protect the eye against light-induced damage.
Eat more tomatoes by adding them to wraps or sandwiches, sauces, or salsas. Alternatively, eat them cooked or stewed, as these preparation methods can boost the availability of key nutrients. Tomatoes are in the top ten fruits and vegetables for containing levels of pesticide residue. Wash tomatoes before eating.
Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, while people with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. One cup of cherry tomatoes provides about 2 grams (g) of fiber. The American Diabetes Association recommends consuming around 25 g of fiber per day for women and an estimated 38 g per day for men.

3. Walnuts
Walnuts are round, single-seeded stone fruits that grow from the walnut tree. Walnut trees are native to eastern North America but are now commonly grown in China, Iran, and within the United States in California and Arizona.
It provides a nutritional breakdown of walnuts and an in-depth look at its possible health benefits, how to incorporate more walnuts into your diet and any potential health risks of consuming walnuts. Walnuts are high in monounsaturated and polyunsaturated fats and a good source of protein. Nuts have a reputation for being a high-calorie and high-fat food. However, they are dense in nutrients and provide heart-healthy fats.
The combination of healthy fats, protein, and fiber in walnuts increase satisfaction and fullness, which makes them a great snack compared to simple carbohydrate foods like chips or crackers. Consuming plant-based foods of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
Many studies suggest that eating more plant-based foods like walnuts decreases the risk of obesity, diabetes, heart disease, and overall mortality. Eating these foods may also promote a healthy complexion and hair, increased energy, and overall lower weight.

2. Barley
Barley is a major cereal grain, commonly found in bread, beverages, and various cuisines of every culture. It was one of the first cultivated grains in history and, to this day, remains one of the most widely consumed grains, globally. Barley and other whole grain foods have rapidly been gaining popularity over the past few years due to the various health benefits they provide.
Whole grains are important sources of dietary fiber, vitamins, and minerals that are not found in refined or “enriched” grains.
When refined, grains lose certain components (specifically, the bran and germ), which also removes most of the fiber and nutrients naturally found in most grains.
Choosing whole grains over their processed counterparts reduces the risk of several chronic diseases such as obesity, diabetes, heart disease, and cancer. Barley may be useful in maintaining a healthy weight. Barley provides a high percentage of an individual’s daily requirement of manganese and selenium. Maintaining a low sodium intake is essential to lowering blood pressure, however, increasing potassium intake may be just as important. The iron, phosphorous, calcium, magnesium, manganese, and zinc in barley all contribute to building and maintaining bone structure and strength. Selenium is a mineral that is not present in most foods, but can be found in barley. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation, decreases tumor growth rates, and improves immune response to infection by stimulating production of killer T cells.
The fiber in barley not only supports heart health, fiber intake from plant-based foods is also associated with a lowered risk of colorectal cancer. Beta glucan fiber has been found to stimulate the immune system to fight cancer cells and prevent tumors from forming.

The benefits of dates include relief from constipation, intestinal disorders, heart problems, anemia, diabetes, sexual dysfunctions, diarrhea, abdominal cancer, and many other conditions. Dates are also good for gaining weight. They are rich in several vitamins, minerals and fiber too. These delicious fruits contain oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium which are all beneficial for health. Some health specialists have said that eating one day per day is necessary for a balanced and healthy diet.
The massive health benefits of dates have made them one of the best ingredients for muscle development. People consume them in several ways, such as mixing the paste of the dates with milk, yogurt or with bread or butter to make them even more delicious. The paste is beneficial for both adults and children, especially during a time of recovery from injury or illness.
According to a modern medical survey, it is now accepted that dates are useful in preventing abdominal cancer. Muslims break their fast by eating them and water according to their cultural traditions. This also helps avoid overeating of food once the fast is over. When the body begins to absorb the high nutritional value of the dates, feelings of hunger are pacified. Also, the nervous system can get a lot of help from consuming dates, since they have significant amounts of potassium.
Dates are one of the best sweet and versatile foods that can regulate the digestive process. It can significantly boost energy levels in people within half an hour of consuming it. The American Cancer Society recommends an intake of 20-35 grams of dietary fiber per day, which can be supplied through dates. It is also said that taking one date per a day will help you to maintain your eye health all your life. They are commonly known to be quite effective in guarding against the problem of night blindness.

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