Discover the best foods to help control and prevent diabetes. These anti-diabetes foods have a low glycemic index, contain a high dose of fibre or act on blood sugar levels. We also introduce you to foods that are the subject of scientific research and that are particularly promising for better prevention and management of diabetes.
Cinnamon is believed to play a beneficial role in the production of insulin, the hormone that regulates glucose storage and blood sugar levels. In fact, a study has shown that cinnamon reduces blood sugar levels by nearly 25% in people who have consumed it for nearly 40 days.
Cinnamon would also help to reduce lipid levels in people suffering from type 2 diabetes. These data were presented in the scientific article Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes.
Rather than sweetening your coffee, try sprinkling it with a little cinnamon and dark chocolate powder.
Eggplant consumption is recommended by the American Diabetes Association (ADA) because of its high fibre content and low blood sugar. Dr. Kalidas Shetty, a professor in the Department of Food Science at the University of Massachusetts, has closely studied the effects of eggplant on human health. According to him, eggplant extracts could inhibit the digestive enzymes that turn food into glucose. “Inhibiting these enzymes could slow the digestion of carbohydrates, reducing their absorption and thereby limiting the rise in blood sugar after a meal,” says Dr. Shetty.
Eating whole fruits, especially apples, blueberries and grapes, may reduce the risk of developing type 2 diabetes. At least that’s what a study published in 2013 in the British Medical Journal argues. According to the same study, fruit juices should be avoided and would increase the risk of type 2 diabetes.
Wash and cut an apple in a bowl with a pinch of cinnamon and place it in the microwave until it softens. Enjoy it on yogurt sprinkled with whole oat bran for a nutritious dessert or snack.
Berries provide a good source of fibre, are low in carbohydrates and have a low glycemic index. For every 100 grams of blueberries, there are 2.4 grams of fibre and 14 grams of carbohydrates.
In addition, berries contain fructose, a natural sugar that does not require insulin to be metabolized, so people with diabetes can easily consume berries in reasonable amounts.
Keep them out of sight for snacking at all times, or make them into flavored popsicles and ice cubes.
These soybeans are often eaten as snacks. They provide a good source of protein, minerals and omega-3 acids and can be eaten by people with diabetes. A 100 gram serving of edamame provides 10 grams of carbohydrates and 5 grams of fibre.
Edamame is also eaten boiled. They are boiled for 3 to 5 minutes in water and can be added to stews, soups and salads.
Stevia is a plant from which a natural sweetener, in powder form, is produced that can sweeten drinks and desserts. With no calories, stevia is 200 to 300 calories sweeter than white sugar. According to the Food and Drug Administration (FDA), this plant can be used as a substitute for table sugar. Since November 30, 2012, Health Canada allows the use of stevia as a food additive sweetener. However, there is not unanimous agreement on this plant, especially since it could accustom consumers to a sweeter diet.