If your doctor just told you that you are at risk of suffering
from type 2 diabetes sooner or later, it only means one thing: your blood
glucose test isn’t looking pretty.
Worry not because it doesn’t necessarily mean that you will surely
end up with type 2 diabetes just because you are at high risk of developing it.
The steps you take today can have a considerably impact on your overall health
tomorrow. One of the most important things that you should start doing is
carefully monitor your blood glucose levels.
To do that, you should regularly exercise most especially if you
are overweight or obese, which is considered as one of the major risk factors
for type 2 diabetes. Losing those excess pounds can help improve insulin
resistance — the diminished ability of the cells to respond accordingly to
insulin, thus causing glucose to accumulate in the bloodstream. Experts say
that insulin resistance is a telltale sign that type 2 diabetes is about to
Other than getting your regular dose of exercise and shrinking
your waistline, it’s also a must for you to switch to a diet that won’t cause
your blood glucose to spike, thus keeping insulin resistance from worsening.
Keep on reading if you’re instructed by your doctor to reduce the
levels of glucose in your bloodstream. Below you will come across some of the
foods that are very good at lowering your blood glucose. Add them to your diet
on a regular basis if you want to keep type 2 diabetes at bay.
Halibut, salmon, mackerel, tuna, sardines — these and other oily
types of fish are scientifically proven to help lower insulin resistance in
people with diabetes or are at high risk of suffering from it. Such is made
possible by the omega-3 fatty acids present in them abundantly. And by the way,
those omega-3 fatty acids are also good for your joints, heart and brain.
You can also obtain good amounts of those insulin
resistance-fighting omega-3 fatty acids from various types of nuts. Some nuts
that contain the most omega-3 fatty acids include walnuts, almonds, hazelnuts,
cashews and Brazil nuts. Seeds are also excellent sources of omega-3 fatty
acids. Nutrition experts say that chia seeds, flax seeds, sesame seeds,
sunflower seeds and pumpkin seeds are those that have the most omega-3 fatty
Those who wish to keep their heart out of harm’s way should
regularly consume leafy green vegetables because of the fact that they are
packed with fiber that helps sweep excess bad cholesterol out of the body
before they have the opportunity to cause arterial clogging, something that can
considerably increase a person’s risk of suffering from heart disease, heart
attack and stroke.
While it’s true that blueberries as well as other berries contain
sugar, the truth is they also contain other stuff that can help lower your
blood glucose. Fiber and antioxidants present in these superfoods make them
perfect for individuals who are trying to steer clear of type 2 diabetes.
Perhaps you have heard or read somewhere that breads, cakes,
muffins and other baked treats are bad for people who are suffering from type 2
diabetes or at risk of developing it. Actually, it’s the bad carbohydrates that
should be avoided and not the good ones. Case in point: baked treats that are
out of whole grains are dense in fiber that tremendously helps in keeping the
levels of glucose in one’s bloodstream within the normal range.
All this time, you have in your kitchen two ingredients that can
help fend off high glucose levels and ultimately type 2 diabetes, according to
experts — they are garlic and onion. It’s exactly for this reason why it is a wonderful
idea for you to regularly whip up dishes that contain lots of these culinary