Everyday Foods That Might Help Prevent Type 2 Diabetes

Posted on Sep 20, 2012

The key to preventing diabetes could be as simple as including the right foods in your diet, according to best-selling author Mark Hyman, M.D.

Diabetes is a major cause of foot ailments in the United States. A contributing cause of diabetes is eating too many simple sugars, which makes the body’s cells resistant to the effects of insulin. Dr. Hyman believes that eating a healthy diet that includes foods with a low glycemic index can go a long way toward preventing type 2 diabetes and metabolic syndrome, another disorder that also appears to be associated with insulin levels.

Here are some of the items that appear on Dr. Hyman’s list of foods that might be beneficial in controlling blood sugar levels:

  • Low-starch vegetables. Vegetables that are low in starch are “slow-burning” foods, and Dr. Hyman says these should form the foundation of your diet. Examples are broccoli, cauliflower, asparagus, spinach, kale, onions, cabbage, and bok choy.
  • Garlic and onions. Garlic and onions contain antioxidants and act as natural anti-inflammatory agents. They also appear to lower cholesterol and blood pressure.
  • Omega-3 fatty acids. Found in seafood such as wild salmon and sardines, as well as in flax seeds, walnuts, and certain vegetable oils, these compounds promote heart and whole-body health.
  • Green tea. In addition to providing hydration, green tea is a good source of phytonutrients that have anti-inflammatory, detoxifying, and antioxidant properties. 
  • Whole soy products. These include foods such as tempeh, tofu, and miso.
  • Nuts and seeds. Nuts—such as almonds, walnuts, macadamia nuts, hazelnuts, and pecans—and seeds—such as pumpkin, sunflower and sesame seeds—can be excellent sources of protein. Seeds also provide fiber, vitamins, and important minerals. Be careful, though. These are calorie-dense foods and should be eaten in small amounts.
  • Gluten-free whole grains. Brown, black, or red rice, quinoa, amaranth, and buckwheat provide both protein and fiber. Dr. Hyman recommends limiting these to half a cup daily.

If you’ve been experiencing foot problems as a complication of diabetes, the experienced Pennsylvania podiatrists at Healthmark Foot and Ankle can help. Call today for a consultation.

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