Guest Post: Foods that Aid in Diabetes Prevention

Our Friends at HealthLine.com sent us this very useful article. Please pass it around if this is information you know would help someone. Thanks Tammy for the article.

Healthy eating is essential when it comes to the management and prevention of diabetes. Some substitutions and alternatives will help you to keep diabetes at bay and make it more manageable if you already have the disease.

High Fibre, Slow-release Carbs

Blood sugar levels are impacted by carbohydrates more than by proteins and fats. This does not necessarily mean that you should avoid them completely. The types of carbs have to be chosen carefully.

• Limit carbohydrates that are highly refined
• Focus on high-fiber complex carbs (slow-release) – blood sugar levels are aided with slow release carbs as a result of the slower digestion that keeps too much insulin from being produced by the body. You will stay full longer and the energy provided lasts longer.

Some substitutions can make a big difference.

• Eat brown or wild rice instead of white rice
• Cauliflower mash, sweet potatoes, winter squash and yams can take the place of fries, and mashed white potatoes
• Whole-wheat pasta, whole grain or whole wheat bread in place of regular pasta and white bread.
• Rolled or steel cut oats instead of instant oatmeal
• Bran muffins instead of pastries or croissants

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Be Careful with Sweets

Sugar does not have to be eliminated with diabetes, although it should be eaten only in moderation. A few adjustments have to be made to have dessert.

• Skip bread because the sweets will give you extra carbohydrates.
• Healthy fat should be added to dessert- fat will slow the process of digestion preventing blood sugar spikes. Healthy fats include yogurt, nuts, ricotta cheese and peanut butter.
• Sweets should be eaten slowly and with a meal instead of by themselves. Eat half the amount of dessert you would typically eat and substitute fruit for the other half of dessert.

Nuts

Fiber, magnesium and healthy fats are provided by nuts which hunger is kept at bay. Cholesterol levels are improved and heart disease risk reduced by some varieties of nuts. There has been research suggesting that diabetes risk is reduced by eating nuts.

Fish

Fish like salmon are high in omega-3 fatty acids, although breaded and deep fried fish should be avoided. The risk of cardiovascular disease and cardiac death is reduced while cholesterol levels are improved by eating fish in those with diabetes.

Water Foods

You can eat as many of these foods as you like, they are referred to as “free foods” and include most fruits and all vegetables. Blood sugar can spike quickly with things such as canned fruit with syrup, dried fruit and fruit juice, therefore they are not among the foods that you can eat all that you want without worry.

When it comes to the prevention and management of diabetes eating foods that reduce cholesterol, reduce risks of cardiac disease and allow blood sugar levels to maintain a level balance will work wonders. Substitutions for foods that you would typically eat, minor changes such as eating fruit for dessert can help to prevent diabetes.

Tammy Mahan has been a nurse for 20 years. In her free time, she enjoys writing articles about medical and health topics for Healthline.Com .