By Jill Weisenberger, RDN, CDE
Insulin resistance, which often has no outward symptoms, is a hallmark of both prediabetes and type 2 diabetes. When muscle, fat and liver cells ignore insulin’s signals, blood sugar levels rise. Diabetes doesn’t develop overnight: Insulin resistance with normal blood sugar levels is usually the first step. Without lifestyle changes, that often proceeds to prediabetes. That means you have higher-than-normal blood sugar levels, but not high enough to be diagnosed with diabetes. If blood sugar continues to rise, though, you likely will develop diabetes within 10 years.
Eat this: Avocado
Not this: Cheese
Both offer taste and texture to a salad or sandwich, but avocado is rich in health-boosting unsaturated fats, whereas cheese has saturated fats associated with insulin resistance.
Not this: Butter
No, butter, which is loaded with saturated fat, is not back—especially when it comes to managing diabetes. Sauté vegetables in olive oil or non-GMO canola oil instead, and swap out 4 tablespoons of butter for 3 tablespoons of oil in baking.
Not this: White rice
This superstar grain is rich in beta-glucan, a fiber that helps your body use insulin better.
Not this: Cornflakes
Oats also provide beta-glucan, which helps you use insulin and process glucose.
Eat this: Cinnamon
Not this: Sugar
Some studies suggest that this sweet spice improves glucose levels in people with type 2 diabetes. In fact, include lots of herbs and spices in your diet. Like other plants, they contain a treasure trove of disease-fighting phytochemicals.
SOURCE: This article is posted by permission Delicious Living (and its parent company New Hope Network), a trusted voice in the natural living community for 30 years.
Reduce inflammatory process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.
Prevents and repairs oxidative damage to cells caused by free radicals.
Support the body’s resistance to infection and strengthen immune vigilance and response.
Improves mood, memory, and focus.
Reduces risk factors for common degenerative and age-related diseases.