Diets to Reverse Diabetes
Nutrient dense green vegetables including cruciferous vegetables and leafy greens are the most important foods you should focus on in order to reverse diabetes. Higher consumption of green vegetables among diabetics is associated with lower hemoglobin A1c (HbA1c) levels.
Non-starchy, non-green vegetables like onions, mushrooms, eggplant, garlic, and peppers are essential components of your diabetes reversal diet. Besides having almost nonexistent effects on the blood sugar level of diabetics, they are packed with phytochemicals and fiber.
Beans and legumes such as lentils are the ideal source of carbohydrates for diabetics. Beans have a low glycemic value load due to their abundant fiber, moderate protein and resistant carbohydrates, starch that is not digested in the small intestine. Therefore, the number of calories absorbed from the beans is greatly reduced. Moreover, the resistant starch is converted to alcohol and organic acids that protect against cancer of the colon. Consumption of beans and legumes is associated with reduced risk of colon cancer and diabetes.
Seeds and nuts
Besides being low in GL, nuts promote weight loss and also have an anti-inflammatory effect that prevents development of insulin resistance. According to The Nurses’ Health study, eating at least five servings of nuts per week reduces the risk of diabetes by 27%. Eating the same quantity per week reduces the risk of heart disease and stroke among diabetics by 47%.
Fruits are rich in antioxidants and fiber, and are a great nutrient dense choice for satisfying your sweet cravings. Diabetics should eat at least 3 servings of low sugar fresh fruits such as kiwi, melon, oranges and berries each day in order to minimize glycemic effects.
Nutritional Guide to assist you with Planning your Diabetes Diet
- Vegetables: Broccoli, cauliflower, spinach, sweet potato, artichokes, kales, green beans and squash.
- Fruits: Pears, peaches, kiwifruit, bananas, oranges, grapes, and the entire berry family.
- Whole grains: Whole grain pasta, brown rice, oats, millet, barley, rye, bran cereal, bulgur wheat, couscous, oats, and pumpernickel bread.
- Pulses : such as soya beans, baked beans, chickpeas, split peas, lentils, peas, kidney beans and low-fat soya products.
Always choose foods that have a low glycemic load when making your selections, avoid all animal products, keep the consumption of vegetable oils to a minimum and choose foods that come from natural plant sources. Understanding how to reverse diabetes and applying these guidelines when creating your diabetes diet will deliver amazing results and even enable you to eliminate the use of medications for good.