In addition to a diet based mainly on vegetables and fruits, we present five foods that, according to different studies, help fight diabetes. And they are very easy to get at the supermarket.
Yogurt
This large serving of milk protein helps you feel full. That’s one
reason why the authors of a Chinese review published in 2017 said it may help reduce the risk of type 2 diabetes. Another plus: Yogurt probiotics (healthy bacteria) may help glucose regulation. As suggested by a review published in the Medicine journal in 2015.
TIP: Do you know what tastes delicious when eaten with plain yogurt? A tablespoon of raisins and
grated dark chocolate.
Golden raisins
According to a Spanish study conducted in 2017, eating 90g a day of any dried fruit
can reduce your risk of type 2 diabetes. This is because dehydration
maintains its healthy properties – such as grape quercetin, a powerful anti-inflammatory flavonoid.
TIP: The easiest dessert to prepare: serve a tablespoon of peanut butter,
sprinkle with raisins and cinnamon and eat the mixture.
Dark chocolate
Yes, chocolate. In 2015, Italian researchers discovered that flavonoids in cocoa, a type of antioxidant that is present in dark chocolate, can improve insulin resistance if it has weakened. Bonus: flavonoids can also play an important role in preventing heart disease. Two benefits in one!
TIP : Don’t be crazy. Chocolate continues to have a rich calorie content. Eating a dark chocolate bar can help you take care of your intake.
Castile beans
Lentils, chickpeas, beans and peas are your allies. In a
2017 study conducted in Spain, people at risk of developing diabetes who ate around 250 g per week of legumes had a 35 percent lower risk of developing it than those who ate very few. Beans are very rich in fiber, which helps regulate blood glucose levels.
TIP: According to the same study, substituting half a serving of bread or rice a day with
legumes can reduce your risk. Another option is to mix a handful of legumes in the sauce.
Swede
The meat in this tuber is rich in beta-carotene, a pigment that converts to
vitamin A in the body. In a recent study in the Netherlands, healthy men whose diet was high in vitamin A had a lower risk of type 2 diabetes.
TIP: Eat them instead of potatoes. After boiling, mash them with butter and garlic. Cut them into small cubes and bake them at 210ºC for 35 to 45 minutes.