Fight Diabetes with 3 Powerful (and Natural) Foods
The need to fight diabetes has become critical.
The World Health Organization (WHO) reports that more than 422 million people currently have diabetes. This number has climbed drastically since 1980 when 108 million people were diagnosed with the disease. In 2015, more than 1.6 million people died as a direct result of the disease and another 2.2 million deaths cited diabetes as a contributing cause.1
Scientists and doctors around the world consider it a global health epidemic.
For someone without this disease (or if you don’t know that you have it), the idea of having to fight diabetes might not seem like a major priority. There are prevailing myths that only the elderly or obese can get diabetes but that is incorrect.
That mindset has blindsided many “younger” patients and you can have it even if you’re considered “thin.” WHO reports that almost half of all diabetes-related deaths occur in people under the age of 70 years. You need to know the facts so you can prevent and fight diabetes effectively.
There are three main types of diabetes…2
- Type 1 – this form is not preventable or reversible. It results from your body’s inability to produce insulin. Approximately 10% (or less) of all diabetes cases are type 1.
- Type 2 – this form is 100% preventable and reversible if addressed early. It results from your body’s inability to use insulin effectively. Roughly 90% of all diabetes cases are type 2.
- Gestational – this form affects women who are pregnant and is connected to hyperglycemia. This condition can increase complications during pregnancy and delivery as well as raise your risk of developing type 2 diabetes later.
Over the past three decades, the rate of diabetes has risen globally by staggering amounts. While it’s true that it is running parallel to rising rates of overweight and obesity, those who lead sedentary lifestyles are also at higher risk.
More than 50% of those with diabetes will die of cardiovascular disease (stroke or heart attack). It is the leading cause of blindness, limb amputation, and kidney failure.3
It’s time to fight diabetes before you get it. If you already have it (or suspect you might have pre-diabetes) then now is the time to get busy reversing it! The longer it is left untreated, the more damage it causes on the cellular level to your nerves, heart, eyes, kidneys, digestive system, libido, and even your body’s ability to heal when injured.4
Diabetes cannot be ignored…it will kill you.
Type 2 diabetes can be prevented (and reversed if addressed early) almost entirely by getting your eating plan under control and getting low to moderate exercise each day.
You read that right.
Eating right and mild exercise will prevent (and gradually reverse) a disease that is directly linked to so many other devastating conditions as well as premature death. It’s a fact.
Here are 3 powerful diabetes fighters that you need to incorporate into your diet:
- Red Onions: Onions are good for so many things and incredibly versatile. The active compound in onions that scientists credit for their health benefits is allicin but they are also an excellent source of chromium. Both help lower blood sugar naturally and possess anti-mutagenic, antibacterial, anti-viral, and anti-fungal properties that protect against some of the “ripple effect” that diabetes can cause in your body. Red onions are high in fiber, low in calories, and are considered a low-glycemic food. It can be taken as a supplement if you aren’t prone to the flavor.5
- Kale: This superfood helps improve blood glucose control in diabetics and is loaded with vitamins A, K, and C that are essential for vision, skin health, and better mental functioning. This leafy green is low in calories, high in fiber, and packed with protein. These qualities make it ideal to fight diabetes and obesity simultaneously. Kale is a fantastic heart healthy food that also improves bone health. Adding it to your morning shake is simple and effective or you can dice it fine and throw it over salads (raw) or into soups. Collard greens are a powerful ally in the leafy green family.6
- Garlic: You can’t get more “ancient goodness” than garlic. This powerful disease fighter has been making headlines for millennia. Garlic possesses antioxidant, antifungal, antiviral, and antibacterial properties that are good for your cells head to toe. It should come as no surprise that it helps fight diabetes (and pre-diabetes) like a champ. It improves insulin resistance by blocking your liver’s deactivation of insulin production, making more insulin available for the body to metabolize. Science has verified its’ anti-cancer and immune boosting benefits as well. Garlic contains good amount of vitamin B-6, vitamin C, copper, iron, calcium, selenium, and manganese so add this to your eating plan now.7 8
There are many diabetic-friendly foods that make winning the diabetes fight a little more attainable. Here are a few more favorites:
- Greek yogurt (unsweetened with fresh fruit)
- Berries (blueberries, raspberries, and cranberries)
- Fatty fish (salmon, tuna, and sardines)
- Flaxseed and flaxseed oil
- Melon and citrus
- Nuts and seeds
- Peppers and tomatoes
- Broccoli, spinach, and greens
- Green tea and coffee
- Coconut oil and olive oil
Avoid refined flours and sugars (even if you’re otherwise healthy – this is a good move you’re your entire system). Drink plenty of water and get quality sleep for eight hours a night.
One thing that cannot be stressed enough is regular movement. The word “exercise” tends to scare people off – and make them more likely to avoid it. So instead of “exercising,” consider a good stretching routine in the morning, a relaxed walk in the afternoon, or even some chair yoga (it’s a thing) to get your blood pumping.
You don’t have to train like an athlete to get the benefits of exercise…you simply have to move regularly (and probably more than you’re moving now according to statistics).
Such simple things that are readily available and completely natural can effectively prevent and fight diabetes. Don’t become a statistic for a preventable disease!
Start making changes right now to protect your body for decades to come.
1 World Health Organization: Diabetes – Key Facts
2 National Institute of Diabetes and Digestive and Kidney Diseases: What is Diabetes?
3 Healthline: The Effects of Diabetes on Your Body
4 Medical News Today: Effects of diabetes on the body and organs
5 Science Daily: Onion extract may improve high blood sugar and cholesterol
6 Healthline: Top 10 Diabetic Superfoods
7 Healthline: Can You Eat Garlic If You Have Diabetes?
8 Diabetes.co.uk: Garlic could benefit diabetes management, according to study