十大食物预防和制止糖尿病 Ten foods to prevent and stop diabetes

NaturalNews) Diabetes is a disorder wherein the body cannot control its level of blood glucose or sugar. While many of the foods today contain high levels of diabetes-inducing sugar, there are ten amazingly healthy foods that can actually prevent diabetes from developing. Not only do these foods control blood sugar levels, but they are also packed with other nutrients and minerals that even those who do not have diabetes will benefit greatly from.

Preventing Diabetes through Diet and Exercise

A healthy diet coupled with a healthy lifestyle of exercise to maintain a normal weight is a sure-fire way to prevent diabetes type 2 or adult-onset diabetes. This is according to research as well as diabetes educators from the Healthcare and Education for the American Diabetes Association (ADA).

Christine Tobin, the president of Healthcare and Education for the ADA, said that, while there are a whole list of foods that can be considered as "superfoods" in terms of diabetes-prevention, her association recognizes the top ten of these foods that can help those with both type 1 and type 2 diabetes. These foods contain vitamins and minerals such as calcium, magnesium, potassium and vitamins A, C and E. These foods are also rich in fiber, which helps in suppressing cravings by keeping the blood sugar and the glycemic index low for longer periods. On top of that, these foods also control blood cholesterol and blood pressure levels, keeping them at healthy levels.

These are all very important to those with diabetes, but even normal people can benefit from these foods too:

• Beans 豆类

Black, pinto, navy, kidney or other beans might be high in calories, but they are also rich in fiber and other nutrients. Rich in fiber means that they will help people feel full for longer periods.

• Dark, Leafy Greens 黑，绿叶蔬菜

Spinach, mustard greens, collard greens, kale and others are not only high in nutrients but also low in carbohydrates. Greens are also very low in calories, so people can eat as much of them as they as want!

• Citruses 柑橘

Grapefruit, oranges, lemons and other citrus fruits are good for the heart because of their high content of vitamin C. Whole fruits are better than juices, since the fruit contains the fiber, which slows down the body's absorption of sugar.

• Sweet Potatoes 番薯

Sweet potatoes are better than other types of potatoes, because they have a low glycemic index. This means that sweet potatoes will not cause blood sugar levels to spike. They are also high in vitamin A.

• Berries 莓果

Fresh, whole strawberries, blueberries, cranberries and any other variants are rich in vitamins, antioxidants and fiber. Add fresh berries into salads or cereal, or make into smoothies.

• Tomatoes 番茄

Tomatoes can be eaten either raw or cooked, and they are low in calories too. They can be served in a variety of ways, as side dishes, mixed in salads and soups or as a base sauce for casseroles or stews. Tomatoes are rich in vitamins E and C and iron.

• Fish 鱼类

Salmon, mackerel, albacore tuna, herring and halibut are all rich in omega-3, a kind of fatty acid that strengthens the heart and prevents diabetes. The best way to enjoy these fishes and their benefits is to serve them broiled or in soups. Frying them in batter and breading defeats the purpose.

• Whole Grains 全谷类

Oatmeal, pearled barley and other whole grain products, like bread and pasta, all contain high amounts of fiber. They also contain essential nutrients like chromium, magnesium, omega-3 and folate.

• Nuts 坚果

Nuts are high in omega-3 and other good fatty acids. These kinds of fats protect and help the heart rather than burden it. However, one should not eat too much, as they are high in calories. A small handful, or roughly 1.5 ounces, is enough for a healthy snack.

• Fat-Free Yogurt and Milk 无脂肪的酸奶和牛奶

Both are rich in calcium and vitamin D and are also good choices to help keep cravings under control.

It is quite easy to lose control and to splurge on food, but a good choice would be to splurge on these ten healthy foods rather than on sweets like chocolate.

Sources for this article include:

http://www.helpguide.org

http://health.usnews.com

http://science.naturalnews.com

About the author:
Yanjun is a health and nutrition writer with over 3 years of professional experience in the health and fitness industry. He''s a contributor to many premier source for health advice, fitness tips, and consumer reviews of nutritional supplements.

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