According to the American Diabetes Association, over 25 million Americans are afflicted with type II diabetes with almost two million new cases are diagnosed each year.
Poor diet coupled with the sedentary lifestyle most Americans live these days, have allowed over eight percent of our country to come down with this preventable disease. And while new diet fads and weight loss gimmicks come to the forefront every day, researchers have recently determined three foods to consume to reduce the risk of developing type II diabetes.
Coffee
Often controversial, coffee just may be the drink of choice for those looking to avoid diabetes. Along with a hefty load of disease-fighting polyphenols, researchers have identified another compound that boosts coffee’s role in diabetes prevention. A recent study found that chlorogenic acid found in coffee slows the absorption of glucose in the body.
Those who drink two or more cups daily have a 12 percent decreased risk of developing type II diabetes. Though, researchers note coffee’s role in diabetes prevention isn’t as strong in those who are overweight, as weight is one of the key risks for the disease’s onset.
Nuts
Nuts have long been touted as a health food for their instrumental role in preventing cardiovascular disease. Their high-protein and healthy-fat content also makes them a key food for dieters.
But new research has also linked nuts to type II diabetes prevention. According to data from the Nurses Health Study, nuts reduce oxidative stress and when eaten with carbohydrates can help reduce blood-glucose spikes, both of which contribute to increased diabetes risk.
Researchers also found that blood-glucose and blood-lipid levels are more easily controlled when two ounces of nuts are consumed in place of carbohydrates on a daily basis.
Citrus
An acidic diet is thought to be a primary risk factor for developing type II diabetes. Fatty meats and animal products tend to rank highest on the acidity level. And while many consider citrus fruits to be as acidic a fruit as you can find, it turns out these mouth-puckering fruits have the opposite effect.
Oranges and lemons can actually decrease the amount of acid in the body, which lowers the diabetes risk dramatically. And citrus extracts have been shown to slow glucose uptake and inhibit its transport through the liver and intestines. Reducing acidity and helping regulate glucose levels make citrus shine among all other fruits.
Don’t forget to eat a balanced diet with plenty of whole foods, exercise regularly and sleep at least 8 hours each night to help reduce your risk of type 11 diabetes and other lifestyle illnesses.
-The Alternative Daily
Sources:
http://www.npr.org/blogs/thesalt/2013/11/15/245250931/how-coffee-citrus-and-nuts-help-cut-the-risk-of-diabetes
http://www.ncbi.nlm.nih.gov/pubmed/22412912
http://www.sciencedaily.com/releases/2011/07/110712094201.htm
http://jn.nutrition.org/content/138/9/1752S.full
http://www.peakhealthadvocate.com/3125/citrus-natural-diabetes-management
http://hereandnow.wbur.org/2013/11/14/study-coffee-diabetes
http://www.diabetes.org/diabetes-basics/diabetes-statistics