11 Fruits and Vegetables That Can Help Prevent Diabetes

According to the American Diabetes Association, type 2 diabetes is a disease in which the body cannot make or use insulin properly. Insulin is a hormone that helps glucose from foods get into our cells. When we eat, carbohydrates are broken down into sugar and raise blood sugar levels. The body responds by releasing insulin to help with these processes, but in people with type 2 diabetes, either the body doesn’t produce enough insulin or the cells don’t respond to it properly. And although there is no cure for diabetes, there are ways to manage it. Eating a diet rich in whole fruits and vegetables can help you manage your weight and lower your risk for developing diabetes. Here are some examples of fruits and vegetables that may help prevent diabetes:

Dark green leafy vegetables

Vegetables such as broccoli, kale, collard greens and spinach contain high levels of antioxidants and vitamins such as A and C, as well as minerals and fibre that help prevent type 2 diabetes. Online vegetable shopping in chennai are also low in calories and are naturally high in fibre. Eating plenty of fibre can help regulate your blood sugar levels by slowing down the rate at which sugar is released into the bloodstream.

Berries

Berries contain more antioxidants than any other fruits or vegetables. A 2017 study found that eating two to three servings of blueberries or strawberries per week lowered blood sugar levels. Antioxidants in berries break down substances linked to excess blood sugar levels. Blueberries are also high in fibre, which can help regulate blood sugar levels by slowing down the digestion process. Eating blueberries and strawberries regularly may help lower your risk for developing type 2 diabetes.

Beans and legumes

buy fresh fruits online chennai such as black beans, chickpeas, kidney beans, and split peas are naturally high in fibre and protein. They are also low in fat and cholesterol. People who eat high-fibre diets have a reduced risk of developing type 2 diabetes. A 2017 study found that people who ate the most fibre were 28% less likely to develop type 2 diabetes. While fibre helps regulate blood sugar levels, beans and legumes also contain a type of carbohydrate that may lower blood sugar levels even further. A 2018 study found that a diet rich in beans reduced blood sugar levels by an average of 16%.

Root vegetables

Root vegetables such as carrots, beets, rutabaga, and turnips are high in beta-carotene, a natural compound that may reduce your risk of developing type 2 diabetes. A 2016 study found that people who ate more beta-carotene were less likely to develop type 2 diabetes. Root vegetables are also a good source of fibre, which can help regulate blood sugar levels. If you are at risk for diabetes, aim for five servings of root vegetables per week.

Whole grains

Whole grains such as oats, quinoa, wheat and barley are naturally rich in fibre. Consuming fibre-rich foods can help lower your risk of developing type 2 diabetes by helping regulate your blood sugar levels. Eating at least three servings of whole grains per day may reduce your risk of diabetes by up to 21%. Whole grains contain B vitamins and minerals such as magnesium and selenium, which are important for proper insulin function. Eating whole grains also helps you maintain a healthy weight.

Conclusion

fruits and vegetables online in Chennai  is a serious and growing health problem, especially as more people around the world adopt Western diets high in processed foods and low in whole grains and fresh produce. Fortunately, through diet and exercise, you can lower your risk of developing diabetes and improve your overall health. Fruits and vegetables are excellent sources of fibre, vitamins and minerals, and antioxidants that can help prevent diabetes. By following these simple guidelines, you can lower your risk of diabetes and stay healthy for years to come.