Revealed: The healthy food choices you need to make to prevent type 2 diabetes

by Vanessa Jackson, FSP Health, 13 February 2015

The World Health Organisation revealed that last year, around 9% of adults over the age of 18 are living with diabetes. And that's the cases they know about.

Millions of people around the world don't even know they have this devastating disease until it starts affecting their overall health or leaving them unable to function normally.

Despite all the efforts by health groups to encourage people to make healthy food choices and eat less sugar, experts believe these numbers will only continue to increase. In fact, in just six years, experts believe the number of people suffering from type 2 diabetes will be close to 250 million.

And that's why, when you look for information about type 2 diabetes, you'll sooner find foods you should avoid and those to eat when you have the disease. But what about the types of foods you SHOULD eat? Those that PROTECT you from diabetes?

It's hard to find!

But today, you'll have to search no more. Because we're going to give you a list of foods to add to your diet that will help you balance your blood sugar and help you ward off this devastating disease.

Following a healthy balanced diet is key to keeping your health under control

So, why is what you eat so important?

Well, as we said in this article, the key to overall health is feeding your body the right nutrients it needs to do its job well.

If you eat foods your body can’t use or doesn’t need, it puts unnecessary stress on it and can cause inflammation. And, by now you know, inflammation is the root cause of all diseases.

And it’s the same with type 2 diabetes.

Basically, your body finds itself in a situation where it has to work too hard to get the energy from food into your cells.

Your body simply can’t go on forever trying to find something to do with the foods it doesn’t need.

And that’s what happens in type 2 diabetes when you eat large amounts of sugar.

Your pancreas tries as much as possible to deal with it so it doesn’t cause you harm. First, it sends what it can into your cells to use as energy. Then it stores some as fat. But, if there’s just too much, it floats around in your blood. And it’s like pouring acid into your veins.

So, now that you know why it’s so bad to eat certain foods and why they cause diabetes, let’s look at the foods you need to eat to protect your body.

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These healthy food choices make preventing type 2 diabetes easy

#1. Mushrooms: Little did you know these small button-like vegetables have the power to keep your blood sugar stable.

That’s right! They’re on the list of foods with the lowest glycaemic index, which means you can eat them and they don’t send your blood sugar soaring.

What’s more is they contain a variety of nutrients that improve your overall health. You’ll get copper, vitamin B, selenium, zinc and manganese when you eat them.

#2. Spinach: Not only is it great for your heart health and can help you prevent cancer, this leafy green can help you maintain your blood sugar.

It contains powerful antioxidants too, which will keep inflammation in your body at bay if you do happen to eat something you shouldn’t.

Along with these properties, you’ll get some other powerful nutrients too, like vitamin K, vitamin A, manganese, folate, magnesium, iron, copper, vitamin B, vitamin E, calcium, vitamin C, potassium, phosphorus and zinc.

#3. Beans: Not only are beans a low GI food, they contain resistant starch. This means that although they’re high in carbs, the type of starch they contain doesn’t break down into small sugar particles. So your body doesn’t absorb all the sugar they contain and they don’t send your blood sugar soaring.

They also provide you with molybdenum, folate, copper, manganese, phosphorus, vitamin B, iron and potassium.

#4. Nuts: Almonds and walnuts are some of the healthiest nuts. And because they’re so low in glycaemic sugar, they’re a great snack to eat to prevent type 2 diabetes.

They also provide your body with essential fatty acids, vitamin B, vitamin E, manganese, copper, phosphorus, magnesium and molybdenum.

#5. Melon: Craving something sweet? How about some juicy melon instead of a chocolate or bag of sweets?

It’ll satisfy your craving without sending your blood sugar soaring and putting you at risk of type 2 diabetes.

Melon is low in calories despite its sweetness because it contains lots of water and fibre. So you can eat it as a snack without feeling guilty.

Besides these benefits, you’ll also get vitamin C, vitamin A, potassium, copper, folate, vitamin B, magnesium and vitamin K.

And that’s how you start eating foods that’ll protect you from type 2 diabetes!

Making these healthy food choices part of your every day diet can help you keep your blood sugar stable and keep diabetes from your future so you don’t become just another statistic.

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Source:

Tags: nutrition, diabetes, type 2 diabetes, healthy food choices, healthy balanced diet, benefits of a healthy diet, tips for healthy eating

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