EATING These FOODS to Protect You AGAINST DIABETES: What You Should Eat to PREVENT DIABETES?

TOP 6 Foods that can HELP PREVENT DIABETES http://bit.ly/2zQfvVD: EATING These FOODS to Protect You AGAINST DIABETES http://bit.ly/2zvA5Kf. Diabetes is an epidemic in the United States, with about 29 million people who have it, another 8 million who are undiagnosed and 86 million who are considered pre-diabetic, according to the American Diabetes Association. Type 2 diabetes http://bit.ly/2hlATqk, the most common form, is a disease in which the body’s cells don’t use insulin properly. At first, the pancreas makes more insulin to get glucose into the cells, but over time, the pancreas can’t make enough to keep blood glucose levels normal http://bit.ly/2zOUgmZ and the result is type 2 diabetes. #Type-2-diabetes increases a person’s risk for several health conditions including #high-blood-pressure, heart disease and stroke. It’s also responsible for as many as 12 percent of deaths in the U.S., three times higher than previous estimates, a January 2017 study in the journal PLOS ONE found. Although genetics can increase your chances of developing type 2 diabetes, both diet and exercise also play a big role. In fact, people with pre-diabetes who lost just 5 to 7 percent of their body weight reduced their risk by 54 percent, a study out of John Hopkins in July 2013 found. Here, experts weigh in with 10 foods that balance your blood sugar and can #prevent-diabetes: 1. Apples You might think fruit is off the menu because of its sugar content, but fruit is filled with vitamins and nutrients that can help ward off diabetes. Apples are one of the best fruits you can eat because they’re rich in quercetin, a plant pigment. Quercetin helps the body secrete insulin more efficiently and wards off insulin resistance, which occurs when the body has to make more and more insulin to help glucose enter the cells. Insulin resistance is the hallmark characteristic of type 2 diabetes. “It’s filled with antioxidants, and also there’s fiber in the fruit that naturally slows the digestion of the sugars,” Karen Ansel, a registered dietitian nutritionist in Syosset, New York, and author of “Healing Superfoods for Anti-Aging,” told Fox News. But be sure to eat apples with the skin because this park of the fruit has six times more quercetin than its flesh. 2. Yogurt Eating a serving of yogurt every day can cut your risk for type 2 diabetes by 18 percent, a November 2014 study out of the Harvard School of Public Health found. Although it’s not clear whether that’s because yogurt has probiotics, one thing is for sure: The snack, especially the Greek variety, is high in protein, which makes you feel satiated and prevents large blood sugar spikes, Marina Chaparro, a spokeswoman for the Academy of Nutrition and Dietetics (AND), and a certified diabetes educator in Miami, Florida, told Fox News. Although yogurt contains natural sugars, be sure to read labels to avoid excess sugar, and select varieties that have 12 to 15 grams of carbohydrates. 3. Asparagus Low in calories and high in fiber, asparagus and other types of green leafy vegetables are rich in antioxidants, which reduce inflammation and can balance blood sugar levels. In fact, people who ate one and half extra servings of green leafy vegetables a day cut their risk for type 2 diabetes by 14 percent, an August 2010 meta-analysis in the British Medical Journal found. 4. Beans and legumes Studies suggest that people who follow a vegetarian or vegan diet are less likely to develop type 2 diabetes than their meat-eating counterparts. Chickpeas, lentils and beans are all low in calories and saturated fat, have a low glycemic index and a ton of fiber, which takes a long time to digest, so blood sugar doesn’t rise as quickly, Chaparro said. In fact, eating a cup of beans a day has been shown to #reduce-blood-sugar, an October 2010 study published in the journal Archives of Internal Medicine found. 5. Chia seeds Because type 2 diabetes can lead to heart disease and stroke, it’s also a good idea to eat foods like chia seeds. Two tablespoons of chia seeds provides 4 grams of protein and 11 grams of fiber, as well as heart-healthy omega-3 fatty acids. Chia seeds are also versatile: Add them to oatmeal or muffins, blend them into a smoothie, or make a chia pudding. 6. Berries Strawberries, raspberries, blackberries and blueberries are all low in calories and carbohydrates, and have a low glycemic index to keep your blood sugar steady. Although they all contain fiber, raspberries and blackberries in particular take the lead to fill you up.