A recent scare in my family thinking that type 2 diabetes was lurking about sent me scurrying to see how I could enhance our already good diet. Past the usual warnings of decreasing the simple and added sugars in what you consume, there is interesting research on specific foods and how adding them to your daily diet may help lower blood sugar and lessen the risk of developing type 2 diabetes. The Centers for Disease Control and Prevention reports more than 29 million have type 2 diabetes and another 89 million have pre-diabetes, blood sugars high enough to indicate a risk for developing it in the future. Wise choices at the market can help battle the risk of developing the disease. Metabolic syndrome, a group of conditions including high blood sugar and obesity, raises the risk of developing type 2 diabetes. Avocados contain a mix of beneficial fats, fiber and antioxidants. Daily intake may slow the worsening of metabolic syndrome. The plant protein and fiber in lentils help keep blood sugar levels more stable. Replace starchy carbs; bread, rice, potatoes with lentils (also found in the form of flour). Another study found strawberries and cranberries to improve insulin sensitivity by making the cells more receptive to insulin, improving blood sugar levels. Whole grains; oats, quinoa and brown rice are high in fiber can improve the functioning of our insulin producing cells. A common thread through these foods is fiber which we know is one of the key components that we can self-control that will improve our risk of developing the disease. The minimum recommended amount of daily fiber intake is 25 grams. With that in mind, grab a slice of quinoa or oat bread for avocado toast with a side of sliced strawberries and a glass of cranberry juice.
Lyn (Desert Rain) will be back next month with her health advice.