Diabetes and Diet Research Note
By Reader's Digest Editors
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For people with type II diabetes, food choices probably contributed largely to the disease, and food choices will be the no. 1 way to manage it, even ahead of medications. A healthy diet is essential for keeping blood-sugar levels stable; reducing weight; and cutting your risk for complications like heart disease, stroke, nerve damage, vision problems and kidney failure. Pay closest attention to carbohydrates. They’re naturally found in grains, fruits, dairy products, starchy vegetables like potatoes and corn, and in smaller amounts in other vegetables. Your body needs carbs for energy, but refined carbs—the type found in desserts, candy, sweetened drinks and white breads—can make blood-sugar levels spike.Fast Facts:
- Healthy portions of monounsaturated fats (nuts, peanut butter, olive and canola oil, avocado) help your body process blood sugar.
- Cutting back on saturated fat (cheese, full-fat milk, fatty meats, creamy salad dressing and regular mayo) improves blood-sugar absorption.
- Try barley and oatmeal. They contain soluble fiber that forms a gooey gel in your digestive system, slowing down the release of sugar into your bloodstream.
- Leafy greens can cut your risk for blood-sugar problems by 14%. Just get one serving a day of spinach, kale, collards, arugula, mustard greens, or cabbage.
- Don’t skip fruit. Fresh fruit, frozen without added sugar or canned in juice or light syrup are best. Stick with one piece or a half-cup for a healthy dessert.
joybauer.com — “Healthy eating for type 2 diabetes prevention or control is primarily about two things: losing weight and preventing dangerous spikes in blood sugar. Here are nine foods that can help.” View full resource at joybauer.com
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