Did you know there are some easy, everyday foods that can help reduce your risk of diabetes? Discover the health boosters hiding in your kitchen.
Type II makes up 95% of all diabetics, and it’s on the rise. According to Diabetes UK, the nation’s leading diabetes charity, 5 million Britons will be diabetic by 2025. Exercise and being a healthy weight are great ways to prevent the disease, but the food we eat is a sure-fire way to preventing diabetes. Here’s a few fir you to try.
Green tea
Swap one of your regular breakfast teas for a cup of green tea. Catechins, a type of antioxidant found in green tea, have been shown to improve insulin sensitivity.
Blueberries
these darkly coloured fruits are rich in polyphenols and anthocyanins, compounds that help improve the way cells respond to insulin, increasing glucose absorption. One study published in the British Medical Journal found blueberries could cut the risk of developing Type II diabetes by 26%.
Pumpkin seeds
Pumpkin seeds contain high levels of magnesium which is involved in insulin secretion. There’s a growing amount of evidence to show that those with low magnesium levels are more at risk of diabetes, so sprinkling a few handfuls over a salad or adding to smoothies will help reduce your insulin resistance.
Beans and pulses
Diabetes UK says fibre-rich beans and pulses, like kidney beans and lentils, should be a key part of a balanced diet. They help slow down the release of glucose into the bloodstream, so you don’t get ‘sugar spikes’.
Green leafy vegetables
Add some spinach, kale or broccoli to your winter dishes. They’re a great source of magnesium, but also lutein, a nutrient that can help protect your eyes against damage from diabetes. So… veggie stir-fry tonight?
Cinnamon
Several studies have found cinnamon can improve insulin sensitivity and lower blood glucose levels in both diabetics and healthy people. Try stirring some cinnamon into your porridge — another slow-releasing food — for a real diabetes-fighting start to the day.
