A recent article in a leading newspaper published an article about how avocado can help prevent a person from keeping obesity and diabetes at bay. The report states that a compound (avocatin B (AvoB)) found in an avocado ‘can inhibit cellular processes that normally lead to diabetes.’ The article quoted the research paper as saying AvoB supplements given to humans during clinical testing, was safely absorbed into the blood without any effects on the kidney, liver or the skeletal muscle. Further, these people also saw a significant weight reduction, and as we all know weight gain or obesity is also a major factor leading to diabetes.
So, is it then possible to keep diabetes at bay, by following a certain diet, or eating certain kinds of foods? It is obvious that the above research is suggesting that perhaps eating avocados, maybe a good way to keep diabetes at bay. What other foods can we look at that can help in this way?
Plant-based diet
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Perhaps, there is no more reason to include plant-based foods in your diet, as another recent study quoted that a mostly plant-based diet, can reduce one’s chances of getting Type 2 diabetes by 23%. The odds of getting diabetes decreased even further by as much as 30% when the people ate strong, healthy plant-based foods that included fruits, vegetables, nuts, legumes, and whole grains. What one gain from such a diet is the benefit of high-fiber, minerals, Vitamins, as well as antioxidants that can help keep not just diabetes but many other diseases also at bay.
The suggestion from the researchers here was to minimize animal protein and processed foods, or foods with sugar while including fish, chicken, yogurt, etc. Starchy vegetables like potatoes did not come under the healthy foods category in their suggested list.
Dark Chocolate
You might have heard that chocolates are a big ‘No’ where diabetes is concerned. Here is another thought coming, especially concerning dark chocolate. Another study published its results recently suggesting that eating dark chocolates can help keep diabetes at bay! This is because of a compound called polyphenol, that occurs naturally and has antioxidant properties. They protect the body from damage by harmful molecules, and may even improve insulin sensitivity in the body. It is believed that the improved insulin sensitivity may delay or prevent diabetes onset.
People who have diabetes were also found to benefit from eating dark chocolate daily with lowered blood pressure. However, before you stock up on dark chocolate, please make sure to read up the label information carefully to make sure that it is not a processed one and contains enough antioxidants and a higher cocoa percentage. Equal or more quantities of fiber than sugar should also be mentioned on the pack, to make it a healthy snack.
Whole grains and pulses
Fiber-rich foods like soya beans, lentils, and whole grains can help the body to control the blood sugar. These are also high in antioxidants and can stabilize the blood sugar levels and thus slow down or lower the risk of getting diabetes.
Other tips
Whether avocado or dark chocolate, the key is to remember that it has to be eaten in moderation and not binge eat. Also, if you have been forbidden by your doctor to eat any of these, please stay away. You may also look at including Olive oil in your diet, as they contain monosaturated fatty acids, and that helps prevent diabetes. You may perhaps be aware that Olive oil is a staple of the Mediterranean diet, said to be the best diet out there. Another option suggested by researchers is to include probiotics in your diet as that helps with insulin resistance. Curd and buttermilk, which are more or less staple in the Indian diet, are good for the same. Also, eating nuts and fats are good for diabetes, and these may be a good option for snacks.
It is evident then that small changes in our diet can help us to keep diabetes at bay. Exercise is a big factor that helps in this as well, apart from the diet. A good combination of a healthy diet and regular exercise can help us beat not just diabetes, but many other diseases too. A healthy mind resides in a healthy body and vice versa, as well.
