Making healthy food choices to control blood sugar is key
for those with type 2 diabetes, but what if there were foods that not only kept
diabetes under control, but also improved your diabetes and overall health -
kind of how calcium can improve bone health? Researchers have identified some
key functional foods that appear to improve the disease condition and possibly
reduce risk.
Blueberries
Eating the tiny blue fruit is a nutrient-dense way to get
some of your daily carbs, and research also suggests that eating blueberries
regularly - as well as other berries - improves insulin sensitivity. This means
cells are more receptive to the body's own insulin. Researchers also credit the
anti-inflammatory effect of phytochemicals in berries as possibly reducing some
of the cardiovascular risks seen with type 2 diabetes.
Oranges
Oranges, grapefruits, clementines - research suggests that
consumption of citrus fruit has a positive, long-term effects on blood sugar,
as well as cholesterol levels, thanks to the anti-inflammatory compound
hesperidin and a healthy dose of soluble fiber. Additional research from
Harvard School of Public Health suggests that eating the whole fruit, rather
than the juice, was associated with a lower risk of developing Type 2 diabetes.
Chickpeas
Chickpeas, as well as beans and lentils, are well-known
foods with a low glycemic index, making them good choices for diabetes, but new
research suggests that eating legumes may actually have a therapeutic effect.
In a 2012 study published in Archives of Internal Medicine, individuals with
type 2 diabetes consumed one cup of legumes daily as part of their carbohydrate
intake for three months. When compared with other study participants, the daily
legume eaters showed greater decreases in hemoglobin A1c values and decreases
in blood pressure.
Dark Chocolate
Can a sweet treat really improve glucose control? Some
research studies found that a small amount of high-quality, dark chocolate
eaten daily decreases fasting insulin levels and blood pressure. Effects seen
are attributed to compounds called polyphenols. Always discuss changes and
additions to your diet with a medical professional first, but swapping a little
bit of low-sugar, high-quality dark chocolate in place of other less healthy
carbs could make your taste buds and glucose levels happier.
Plant-Based Meals
Vegetarians have a significantly lower risk of developing
type 2 diabetes, but many have assumed it's because they also tend to have
lower BMIs. But a 2012 study in the Journal of Preventive Medicine found that a
high nutrient density (HND) diet - essentially centering daily intake around
fruits, vegetables, nuts, and legumes while skipping the meat - has a big
impact on those with diabetes. In fact, after following a HND diet for seven
month, study participants had significant decreases in HgbA1c, blood pressure,
and triglycerides, significant increases in HDL levels, and 62 percent had
blood glucose levels within normal range.
Olive Oil
Replacing saturated and trans fats with healthier
unsaturated fats is a key recommendation for all individuals, but the type of
fats consumed may play an even greater role in the health of those with type 2
diabetes. That's because diabetes is associated with an increased risk of heart
disease and stroke. Controlling weight, being active, and monitoring glucose
levels through diet can help, but it's important that heart-healthy fats and
oils are the primary fats contributors to the diet. Consumption of extra virgin
olive oil is associated not only with a decreased risk of diabetes, but some
research suggests it may also improve glucose usage by cells thanks to its
anti-inflammatory effects. Make olive oil your daily "go-to" when
cooking and using oils in salad dressing, and also look for ways to incorporate
nuts, seeds, avocado, and cold-water fish each week.
Green Vegetables
Higher Intakes of leafy greens and non-starchy, green
vegetables in type 2 diabetics ages 65 and older was associated with decreased
levels of HgbA1c and significant reductions in cardiovascular risk factors.
It's still being studied as to whether these effects are due to the
nutrient-density of vegetables - specifically vitamins A, C, and E, and
magnesium whose intakes have been associated with better glycemic control - or
the substitution of these vegetables in place of less nutrient dense foods.
Best results were seen when at least 200g of vegetables were consumed each day
(about 3 to 3 ½ cups), with at least 70g from green veggies (about ¾ to 1 cup).
Nuts and Peanut Butter
Eating 5 servings per week of nuts (1 serving= 1 oz of nuts
or 1 Tbsp of nut butter) was associated with a significant reduction in heart
disease and stroke risk in women with type 2 diabetes in the long-running
Nurses Health Study, while a 2011 study published in the journal Diabetes Care
found that those with diabetes had improved blood sugar control and blood
lipids when they ate 2 ounces of nuts daily in place of carbohydrates. Consider
swapping out some refined carbohydrate calories for walnuts, almonds, or peanut
butter - just be sure to watch the portion size and salt!
Probiotics
Over the past few years, several studies have examined the
effects that "good" bacteria may have on glucose regulation, with
some focusing on yogurt intake and others focusing probiotic intake. Initial
findings on all studies suggests that eating foods high in probiotics, such as
yogurt, significantly improves fasting glucose levels and/or HgbA1c when
consumed regularly and longer than eight weeks.
Cinnamon
The savory-sweet spice cinnamon appears to increase insulin
sensitivity, thereby helping to reduce blood sugar. The exact mechanism for how
the sweet spice does this, as well as a recommended intake, is still being
investigated, but most research points towards cinnamon's ability to aid in
blood glucose control on a daily and long-term basis, and doesn't appear to
have any potential side effects other than adding a little flavor. Try
sprinkling a little on foods you're already eating, like oatmeal, yogurt, and
nut butters.
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