According to scientists at the US Department of Agriculture's Human Nutrition Center, eating certain foods could help you to prevent developing Type 2 diabetes. Molecules called flavonols have been implicated in sugar metabolism, and the investigators set out to discover what effect those flavonoids might have in a human population.
Their study, published in the Journal of Nutrition in July 2013, looked at diet and the development of Type 2 diabetes in 2915 participants over a period of almost 12 years. It was found for each 2.5-fold increase in flavonols in their diets, the participants had a 26% less chance of developing Type 2 diabetes.
From this information it was concluded there is a possible relationship between eating foods high in flavonols and avoiding developing Type 2 diabetes.
Flavonols are among the phytochemicals and are classified among the flavonoids. They serve as antioxidants, meaning they protect your body from oxidation reactions, by taking up free radicals. Free radicals are thought to cause cell death and aging.
The three flavonols nutritionists have studied most are:
- quercetin,
- kaempferol, and
- myricetin.
Foods high in flavonols include:
- lettuce,
- yellow onion,
- curly kale,
- leeks,
- cherry tomatoes,
- broccoli,
- apples,
- black or green tea,
- black or red grapes,
- cocoa,
- cherries,
- cranberries,
- white currants, and
- blueberries.
The fact cocoa is on the list means a little chocolate once in awhile is good for you, but it is not a license to go overboard on the candy. Chocolate confections are high in sugar and fat, and too much fat can contribute to developing diabetes, as well as other health problems.
Freeze grapes for a healthful snack; they then seem sweeter than they would at room temperature. Roll your frozen grapes in stevia for an elegant party food served in a glass bowl.
An apple a day could keep the endocrinologist away. According to the University of California in Davis, California, women who ate an apple a day had 28% less risk of developing diabetes than women who did not. Whole apples are recommended over apple juice because whole apples contain more fiber.
Lettuce is the main ingredient in most salads. Chop up some broccoli and yellow onions and a few of your favorite raw veggies. Serve with a sprinkle of dried cranberries or top with a cherry tomato.
Make sun tea with a bag of black tea leaves and two bags of green tea leaves in a transparent pitcher or jar of water. Place your container outside in the sun and bring it in when the tea is dark enough for your taste. Chill and add artificial sweetener if desired. Add a little lemon for flavor and vitamin C.
Make a fruit salad with the rest of the fruit on the list. Mix lemon juice, lemon zest, mint, and a tablespoon of honey together for a dressing
Type 2 diabetes is not a condition you must just live with. By making easy changes to your daily routine, its possible to protect your heart, kidneys, eyes and limbs from the damage often caused by diabetes, and eliminate some of the complications you may already experience. Changes include adding many of the foods containing flavonols mentioned above.
For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.
The answer isn't in the endless volumes of available information but in yourself.
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