I read this post this morning on Food Matters and I thought it was a great example of crowding out the bad stuff by adding in the good. It's a rule I have lived by for the past 10 years and it works. It's also refreshing to see a positive mindset of "bring these to the table" rather than a negative outlook of "these are the list of foods I can't have..."

Well done James Colquhoun, an excellent list of nutritious foods to assist with preventing Type 2 Diabetes.

May 25, 2016  |  Original post at http://foodmatters.tv/

BY JAMES COLQUHOUN, FILMMAKER (FOOD MATTERS AND HUNGRY FOR CHANGE)

 

Diabetes mellitus is a chronic condition whereby the body does not produce enough insulin, or the cells of the body are not responding properly to the insulin that is produced. Some people believe that once diagnosed, they will need to be medicated for a lifetime. 

However, many people that are type 2 diabetic, with rigorous diet control, are able to stay away from medication. An intake of the correct micronutrients such as chromium, magnesium and zinc, along with a balanced intake of carbohydrates, fats and proteins can often provide enough support to regulate your blood sugar levels. 

Here are 16 of the best foods to help support diabetes!

1. Nuts

High in both fats and protein, nuts are a great food to snack on and include in your breakfast, smoothies or salads.
 

2. Fish

Fish is rich in omega-3 fats, which are vital for reducing the inflammation that can come with diabetes. Fish is also a great source of lean protein. 

3. Coconut Oil

Rich in medium-chain triglycerides, coconut oil may help to slow down the absorption of sugars in the blood and improve insulin sensitivity.   

4. Algae

Algae is a superfood that supports diabetes by providing alkalization to the body tissue. Plus, it contains little to no carbohydrate so shouldn’t affect blood sugar levels! 

5. Hemp seeds

Just 3 tablespoons of hemp seeds provide you with 10 grams of protein and around 3000mg of omega-3 fats. As protein supports blood sugar levels and omega-3 fats reduce inflammation, this is one food to include. 

6. Avocados

Avocados are loaded with healthy fats and a little bit of protein, helping to regulate your blood sugar levels. 

7. Beans

Fiber-rich beans are a great food to be consuming if diabetic. Beans slow down the release of sugar and also help to detoxify the liver due to their high sulfur content. After all, liver function is important to help with healthy blood sugar regulation. 

8. Spinach

Rich in chromium, magnesium and manganese, eating spinach is a great way to nourish your cells with the nutrients required for healthy insulin metabolism. 

9. Sweet potato drizzled with coconut oil

The American Diabetes Association has recognized sweet potato as a great food choice for diabetes. Sweet potato helps to lower insulin resistance and by drizzling some coconut oil over roasted sweet potatoes, you further decrease the glycemic index of your meal. 

10. Lentils

Made into a dahll or a veggie patty, lentils are rich in fiber and offer a great source of protein. 

11. Fiber-rich fruits and vegetables

Fiber helps to slow down the release of sugar into the blood. So by consuming foods that are rich in fiber, you will stop your pancreas from needing to make so much insulin. 

12. Eggs

A complete protein, with almost no carbohydrates, eggs are a great diabetic food! 

13. Flax seeds

Flax seeds (sometimes also called ‘linseeds’) contain vitally important omega-3 fats and are also a great source of fiber. Flax seeds are best consumed freshly ground and should be stored in the fridge. 

14. Bitter Melon

Looking like a curly cucumber, the bitter melon contains a phytonutrient called Charantin, which helps to increase glucose uptake and assists with the synthesis of glycogen. Glycogen is a form of sugar that is stored mostly in our liver and muscle tissue. 

15. Mushrooms

The wide range of mushrooms – from rishi to shitake -  all contain high amounts of the mineral chromium. Chromium helps to stabilize blood sugar levels and help make cells more receptive to insulin again. 

16. Cinnamon

More so a spice, but a very powerful one when it comes to diabetes! Cinnamon is great for helping to lower insulin resistance. 

You might be noticing a pattern in these foods, in that there are lots of healthy fats, minerals like chromium, magnesium and manganese, along with protein. With diabetes, we recommend working closely with a health practitioner and monitoring your blood sugar levels while changing any diet.
 

Do You Eat A Particular Food That Helps To Stabilise Your Blood Sugars?

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About the Author

James Colquhoun

James Colquhoun, filmmaker of Food Matters and Hungry For Change and founder of FMTV. Along with Laurentine ten Bosch, James founded Food Matters, giving people the tools (films, books, website, TV) to take charge of their own health. Food Matters is an internationally acclaimed widely popular documentary about the medical and healthcare industries. His latest documentary, Hungry For Change, reveals how the diet and processed food industries are the enemies of permanent weight loss, vibrant health, and natural living. From here, FMTV was born! A place where we can access vital information by watching all of your favourite inspiring documentaries, expert interviews & recipe videos in one place.