Foods That Lower Diabetes Risk

More than 57 million people in American fall into the pre-diabetic category, according to the American Diabetes Association. Dietary changes, weight control and exercise programs could possibly reduce the number of new cases of type 2 diabetes.The American Diabetes Association reports that those with diabetes are more prone to heart disease and other health issues.

Glycemic Index

An important way you can measure the amount of sugar you are getting in your diet is with a glycemic-index chart. The glycemic index is a system that ranks foods by the speed at which their carbohydrates are converted into glucose in the body, a measure of the effects of foods on blood-sugar levels. By keeping your blood sugar regulated you will lessen the chances of getting diabetes.

Fruits and Vegetables

Most vegetables are low in sugar and can be eaten in abundance. Vegetables are generally low in calories and rich in vitamins and minerals. Some of the higher calorie vegetables such as sweet potatoes, peas and corn have more sugar content, but are nutritious You should limit, but not avoid, your intake of these particular vegetables. Low-sugar fruits are cantaloupes, berries, apples and peaches.

Carbohydrates

Carbohydrates are necessary for the body to function properly. There are many high-fiber carbs that help keep the blood sugar regulated. Eat whole-grain breads, brown rice and whole wheat pasta, which are full of vitamins and stabilized blood sugar. Legumes such as black beans, pinto beans and lentils help regulate blood sugar. Avoid as much as possible white-flour products, white potatoes, refined white sugar and sweetened beverages.

Snacks

Eating several times a day regulates your blood sugar. There are many snacks you can healthfully indulge in such as tortilla chips with salsa, one-half cantaloupe with cottage cheese, low-fat cheese melted on whole-grain bread, cut-up veggies with a dip of non-fat yogurt seasoned with oregano, parmesan cheese and lemon pepper seasoning, a glass of V8 juice or a handful of blue berries.

Eating Tips

The American Diabetic Association recommends that if you drink, limit it to no more than two drinks for men and one drink for women per day. Measure your food to make sure you are not overeating. Generally speaking one-half cup equals one serving of food. Read labels for preservatives, trans fats, calorie count and serving sizes. Eat pastries and desserts only for special occasions You can enjoy dining out, and if you are uncertain about ingredients in a specific dish, ask the server.