9 foods to eat with type 2 diabetes

The pear offers many phenolic compounds, including flavonoids, responsible for the color of the fruit, and phenolic acids. Present mainly in the peel of the fruit, these components help neutralize free radicals, thanks to their antioxidant effect. Phenolic compounds would thus contribute to the prevention of cardiovascular diseases and certain cancers. 

The high dietary fiber content of the pear would also help to reduce the risk of heart problems as well as to regulate intestinal transit. The soluble fibers contained in the pear delay the absorption of glucose in the small intestine, thus allowing better control of blood sugar. People with type 2 diabetes must monitor blood sugar levels, that is to say the level of sugar (glucose) present in the blood, so as not to be in hyperglycemia. In case of hyperglycemia, the person could experience different symptoms such as a constant urge to urinate or a feeling of thirst. 

Avocado is an excellent food choice since it is a strong antioxidant. Its TAC index is 1933 μmol per 100 g serving. This measurement makes it possible to situate the antioxidant activity of a food on a scale of 0 to 14,000 μmol (= micromole). In case of diabetes, it is important to consume foods with high antioxidant power because this disease promotes the activity of free radicals responsible for the oxidation of the body. These can lead to glycation (= reaction between excess glucose and body proteins) which is one of the factors of accelerated tissue aging. Avocado is also a fruit rich in monounsaturated fats also called “good” fats. A study ¹has demonstrated that avocado has a real impact on the reduction of blood lipids. This helps prevent the risk of cardiovascular disease which is 2 to 3 times higher in a diabetic person.

Sources

Colquhoun DM, Moores D, et al. Comparison of the effects on lipoproteins and apolipoproteins of a diet high in monounsaturated fatty acids, enriched with avocado, and a high-carbohydrate diet. Am J Clin Nutr 1992 October;56(4):671-7.

Sources

Brand-Miller J, et al. Low-glycemic index diets in the management of diabetes. A meta-analysis of randomized controlled trials. Diabetes Care, 2003. 26(8): p. 2261-2267. Opperman AM, et al., Meta-analysis of the health effects of using the glycaemic index in meal-planning. British Journal of Nutrition, 2004. 92: p. 367-381.

An excellent source of omega-3s, salmon is a fatty fish whose impact on reducing the risk of cardiovascular disease has been demonstrated by numerous studies ^1-2 . This type of fatty acid helps reduce blood pressure, blood triglycerides and the formation of blood clots. Salmon is also an excellent source of complete protein. It is advisable to include fish protein in your diet since it would be favorable to improving insulin sensitivity ^3-4. Type 2 diabetes causes resistance to insulin, a hormone produced by the pancreas that promotes glucose uptake into cells and regulates blood sugar levels. In the case of insulin resistance, too much glucose is found in the blood, which causes hyperglycemia. 

Sources

Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA 2006 October 18;296(15):1885-99. Calder PC. n-3 Fatty acids and cardiovascular disease: evidence explained and mechanisms explored. Clin Sci (London) 2004 July;107(1):1-11. Lavigne C, Tremblay F, et al. Prevention of skeletal muscle insulin resistance by dietary cod protein in high fat-fed rats. Am J Physiol Endocrinol Metab 2001 July;281(1):E62-E71. Tremblay F, Dubois MJ, Marette A. Regulation of GLUT4 traffic and function by insulin and contraction in skeletal muscle. Front Biosci 2003 September 1;8:d1072-d1084.

A vegetable from the cruciferous family, to be eaten raw or lightly cooked, broccoli contains a lot of vitamin C whose preventive properties on certain cancers have been demonstrated.

Daily consumption of broccoli is linked to a lower concentration of homocysteine ^​​1 , an amino acid whose increased content is proportional to the risk of cardiovascular disease.

Two of its components, lutein and zeaxanthin, have antioxidant properties that also fight against cardiovascular disorders.

Sources

Ganji V, Kafai MR. Frequent consumption of milk, yogurt, cold breakfast cereals, peppers, and cruciferous vegetables and intakes of dietary folate and riboflavin but not vitamins B-12 and B-6 are inversely associated with serum total homocysteine ​​concentrations in the US population. Am J Clin Nutr 2004 December;80(6):1500-7.

Sources

Philpott M, Gould KS, et al. Enhanced coloration reveals high antioxidant potential in new sweetpotato cultivars. J Sci Food Agric 2003;83:1076-82. Kusano S, Abe H, Tamura H. Isolation of antidiabetic components from white-skinned sweet potato (Ipomoea batatas L.). Biosci Biotechnol Biochem 2001 January;65(1):109-14. Ludvik BH, Mahdjoobian K, et al. The effect of Ipomoea batatas (Caiapo) on glucose metabolism and serum cholesterol in patients with type 2 diabetes: a randomized study. Diabetes Care 2002 January;25(1):239-40. Ludvik B, Hanefeld M, et al. Improved metabolic control by Ipomoea batatas (Caiapo) is associated with increased adiponectin and decreased fibrinogen levels in type 2 diabetic subjects. Diabetes Obesity & Metabolism 2008;10:586-92.

To concoct delicious recipes prepared with foods to favor in case of diabetes, here is an example of a standard menu validated by nutritionists. 

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Olive oil

It improves blood sugar control and lowers blood pressure.

Legumes

The researchers believe that the highest consumers of vegetable proteins are thus the best protected against the risk of diabetes. 

The water

Water is essential for the transport of nutrients and the elimination of waste, including and especially for a diabetic: drinking at least 1.5 L per day is necessary for the proper functioning of the body.

Prefer low-salt water, because excess salt can promote high blood pressure, to which diabetics are more sensitive.