Diabetes is one of the leading disease in the world with an estimated415 million people, more than the entire US population (323.1 million) which means 1 in 11 of the world’s adult population! Amazingly 46% of people with diabetes are undiagnosed. Type 2 diabetes is a lifestyle induced disease, anyone can either prevent or promote insulin resistance and resultant diabetes by the choices of food you eat and the kind of diet chart you follow. With the changing lifestyle, there is certainly no harm in following the new fashion style for menbut along with the you ought to follow the recommended gym workouts for men. We suggest you the 5 most essential food items that you need to include in your diet to control and prevent diabetes.
1. Green vegetables:
According to scientific studies, daily serving of leafy green vegetables can reduce the risk of diabetes by 9 percent. Choose from the market the dense green leafy vegetables. Also add cruciferous vegetables like cabbage, cauliflower and broccoli as they help in diabetes prevention and reversal. It is now proven that higher green vegetable consumption is directly associated with lower risk of developing type 2 diabetes!
2. Non-starchy vegetables:
Your daily diet should also include non-starchy vegetables like tomatoes, onions, mushrooms, garlic, eggplant, peppers that have proven roles in diabetes prevention and diabetes reversal.
3. Nuts and seeds:
You should also include nuts and seeds in your diet that will not only help you to reduce weight but will help you to prevent the development of insulin resistance. According to reports, including nuts and seeds can reduce 27 percent of riskof diabetes, especially when you have five or more servings of nuts in a week.
It has also been proven that a daily diet that consists of bean and legumes can reduce risk of both diabetes and colon cancer. They are the best source of carbohydrates in diabetics as they contain adequate protein and optimum carbs that reduces the number of calories your body can absorb. They also have resistant starch that is fermented by bacteria in the colon which protects you against the colon cancer.
5. Fresh fruit:
Low sugar fruits including kiwi, berries, melons and oranges, and melon are recommended to be included in your diet. Rich in fiber and antioxidants, you should have at least daily three servings of fresh fruit to reduce the risk of diabetes by as much as 18 percent.