Foods That Can Prevent Diabetes, From Vegetables to Meat

Kapanlagi.com - Diabetes has now become one of the most concerning diseases, especially among people who often fall into unhealthy eating patterns and less active lifestyles. According to the latest data from the Indonesian Ministry of Health, the number of diabetes sufferers in Indonesia continues to soar every year. If serious preventive measures are not taken, it is estimated that by 2030, the number of cases could reach a staggering figure of 30 million!

However, don't worry! There are effective ways to reduce the risk of diabetes, one of which is by consuming healthy foods that can keep blood sugar levels balanced. Various studies have shown that certain types of food can not only improve insulin sensitivity but also reduce blood sugar spikes and prevent complications often associated with diabetes.

So, what foods should we consume to protect ourselves from diabetes? Let's take a look at the list of healthy foods that can be the right choice to prevent this disease, summarized from Kapanlagi.com, Wednesday (5/2).

1. Fiber-Rich and Low-Carbohydrate Green Vegetables

Green vegetables are your best friends if you want to maintain stable blood sugar levels! With abundant fiber content, low carbohydrates, and rich in antioxidants, green vegetables play a crucial role in preventing sugar buildup that can trigger diabetes. Try spinach and kale, which are rich in magnesium to improve insulin sensitivity, or enjoy broccoli, which contains sulforaphane with powerful anti-inflammatory effects that reduce insulin resistance.

Don’t forget bok choy and cabbage, which have a low glycemic index, making them safe for your blood sugar. These vegetables can be prepared by steaming, boiling, or sautéing with a little olive oil, keeping them healthy and full of nutrients. With a balanced diet and avoiding saturated fats, you can easily keep your blood sugar levels in check!

2. Fatty Fish, a Heart-Healthy Source of Protein

Fatty fish such as salmon, sardines, and tuna are not only delicious but also the best friends for our heart health and blood sugar regulation! Rich in omega-3 fatty acids, these fish can reduce inflammation and improve insulin performance, making them a smart choice to prevent diabetes.

With their high-quality protein content that does not trigger blood sugar spikes, as well as their ability to maintain heart health and lower triglyceride levels, fatty fish should be a staple in our diet. Health experts also recommend enjoying fatty fish at least twice a week to keep our bodies fit and healthy!

3. Nuts, A Better Alternative Source of Carbohydrates

Nuts are the hidden heroes in the world of healthy food, offering complex carbohydrates that are far better than rice or flour. With a low glycemic index, these nuts not only keep blood sugar spikes stable but also provide a variety of incredible health benefits.

Almonds and cashews, for example, are rich in fiber and healthy fats that help balance blood sugar levels, while peas and lentils supply plant-based protein that effectively reduces insulin resistance. Equally interesting, walnuts and hazelnuts are packed with healthy fatty acids that support the body's metabolism.

So, making nuts a healthy snack or an addition to salads is a smart step to maintain your blood sugar control!

4. "Meat" Menu for Maintaining Blood Sugar Stability

For diabetes sufferers, avoiding processed meats like sausages and corned beef is a wise step, but don’t worry! There are still safe and healthy meat options, which are lean meats. These meats are rich in protein that is beneficial for health and helps maintain blood sugar stability without the added risky carbohydrates.

The best choices include skinless chicken breast that is low in saturated fat, fish and seafood rich in omega-3 and anti-inflammatory properties, as well as beef cuts like tenderloin or sirloin which are lower in fat compared to other parts. Remember, the cooking method also plays an important role; choose grilling, boiling, or steaming methods without excessive oil to keep the nutritional benefits intact!

5. Fruits with Low Glycemic Index

For those with prediabetes or diabetes, choosing the right fruits is very important, and the good news is that there are several fruits with a low glycemic index that can be your best friends! Apples, for instance, are rich in fiber that helps slow down sugar absorption in the blood, while avocados are filled with healthy fats that can improve insulin sensitivity.

Tomatoes are equally interesting, with their antioxidant content protecting the body from inflammation due to blood sugar spikes. And don’t forget sweet potatoes, a healthier low glycemic carbohydrate option compared to regular potatoes. Enjoy these fruits fresh or prepare them into fresh salads and juices without added sugar to maximize their health benefits!

6. People Also Ask (FAQ)

1. What foods can help prevent diabetes?

Foods such as green vegetables, fatty fish, nuts, lean meats, and fruits with a low glycemic index are very good for preventing diabetes.

2. Are all fruits safe for people with prediabetes?

Not all fruits are safe, but apples, avocados, tomatoes, and sweet potatoes have a low glycemic index, making them better to consume.

3. Why are nuts good for preventing diabetes?

Nuts contain plant protein, are high in fiber, and have healthy fats that help control blood sugar levels.

4. Is it okay to consume meat to prevent diabetes?

Meat can be consumed as long as it is lean, such as skinless chicken breast, fish, and tenderloin cuts of beef.

(kpl/srr)