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Can You Prevent or Reverse Diabetes?
Diabetes is a metabolic disorder that manifests in a chronic, progressive disease that can cause serious health concerns. As the seventh leading cause of death in the U.S., it plays a role in 250,000-plus deaths in our country each year.
About 95% of diabetes cases in the U.S. are classified as Type 2 diabetes, and up to 50% of those cases could be prevented with a strong commitment to eating a healthy diet, maintaining a healthy body weight and exercising regularly.
And if you’re one of the 86 million Americans who are classified as pre-diabetic, adopting a healthy diet and lifestyle now can prevent your condition from progressing to full-blown diabetes.
Here’s what to eat – and what not to eat – to prevent or reverse diabetes.
Foods To Avoid To Prevent Diabetes
Since diabetes results from high levels of blood sugar, avoiding the foods and food groups known to have a particularly profound effect on blood sugar levels is a strong first step.
These include:
• Refined sugar.
• Grains, especially wheat and other grains that contain gluten.
• Conventional cow’s milk-based dairy products.
• Alcohol leads to significantly increased blood sugar levels.
• GMO foods, including soy, corn and canola, may increase your risk for diabetes.
• Hydrogenated vegetable oils are linked to multiple health concerns, diabetes being one of them.
Foods You Should Consume To Prevent Diabetes
On the flipside of foods to avoid are the following foods and nutrients to add to your diet and consume regularly. All of these options contribute to lowering or regulating blood sugar and metabolism, which can have a positive impact on your overall blood sugar levels.
• High-fiber foods.
• Chromium, a nutrient involved in the metabolism of carbohydrates and fats, can increase your body’s glucose tolerance as it balances out blood sugar levels. Broccoli is loaded with chromium, which is also found in green beans, grass-fed beef, raw cheese and brewer’s yeast.
• Magnesium plays a role in metabolizing sugar and helps regulate blood glucose levels. Best bets include chard, spinach, almonds, pumpkin seeds, black beans and yogurt.
• Healthy fats including coconut oil can help balance blood glucose levels.
• Clean, organic proteins have a minimal impact on blood sugar, and can even slow sugar absorption.
• Low-glycemic foods. Low-glycemic foods include: stone fruits, berries, non-starchy veggies, seeds, nuts, avocados, coconuts, organic meats, wild-caught fish, eggs and raw dairy.
• Cinnamon has been shown to lower blood sugar levels and improve the body’s sensitivity to insulin.
While there is no specific cure for diabetes, it’s possible to prevent or reverse the condition, as long as you commit to a healthy diet and regular exercise. Why not start today?
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