Another 86 million people in the U. Both conditions can dramatically boost your risk of heart disease and stroke. Even if you have been diagnosed with prediabetes or type 2 diabetes, these foods or food swaps might help you control your blood sugar.
Not only does fiber keep blood sugar levels down, it can actually lessen spikes caused by other carbs. Expert organizations recommend 25 to 50 grams of fiber a day for people with diabetes, which is much higher than the 15 grams most Americans ingest.
How to reach your fiber quota? In addition to whole grains, like brown rice, oats, barley, and quinoa, focus on other foods that are high in fibersuch as beans and veggies. A study on spices common in the famously healthy Mediterranean Diet found that virtually all of themóbasil, cumin, oregano, parsley, and sageócan help the fight against diabetes blood sugar and boost insulin production, a double whammy when it comes to diabetes, the fight against diabetes.
And when researchers from the University of Georgia tested 24 common herbs and spices, they found that their antioxidants could prevent tissue damage and inflammation caused by high blood sugar, the fight against diabetes. Cloves and cinnamon, in particular, stood out. Another reason to sprinkle on the spices? People who have diabetes have a higher risk of high blood pressure, which can contribute to heart attacks and strokesso cutting back on sodium is a good idea.
Whole grains are healthier than processed carbs when it comes to preventing and managing type 2 diabetes. Other studies have found that brown rice can help control blood sugar and insulin levels better than white rice.
Whole grains like brown rice have more fiber, minerals, and vitamins than refined the fight against diabetes. And one of the compounds that help rice grow may reduce nerve and blood vessel damage from existing diabetes. Soak dry rice in water overnight to awaken these compounds. In addition to whole grains, experts recommend people reduce sugar and salt; choose healthy carbs the fight against diabetes unhealthy ones an apple instead of a donut ; and eat leaner meats instead of those with more saturated fat chicken or fish instead of red and processed meats to reduce their risk.
Close View all gallery. Quick tricks you can try to avoid prediabetes and type 2 diabetes, or help treat either condition. Focus on fiber Not only does fiber keep blood sugar levels caverta advanced guestbook 2.4.4, it can actually lessen spikes caused by other carbs.
Eat brown rice instead of white Whole grains are healthier than processed carbs when it comes to preventing and managing type 2 diabetes. Share the gallery Pinterest Facebook. Everything In This Slideshow. Eat These Foods and Fight Diabetes.