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5 Foods to Help You Manage Diabetes

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American Diabetes Month

November marks American Diabetes Month, with nearly 30 million children and adults in the United States have diabetes. Prediabetes affects 86 million more Americans, who are at risk for developing type 2 diabetes. The total national cost of diabetes cases that have been diagnosed in the United States is $245 billion. Source: http://www.diabetes.org/in-my-community/american-diabetes-month.html#sthash.QYHTqxbU.dpuf Andy Dean Photography/PhotoSpin

Who is at Risk?

Those who are more susceptible to diabetes are overweight, only active three times a week or less, and are 45 years old or older. If your mother, father or siblings have diabetes, these are also risk factors for Type 2 diabetes and/or pre-diabetes. Source: http://www.cdc.gov/Features/LivingWithDiabetes MonkeyBusiness Images/PhotoSpin

Salmon

Certain foods can help prevent the onset of diabetes. Salmon is a “big fish” when it comes to foods that help manage diabetes. Salmon is rich in omega-3 essential fatty acids. Just three ounces can offer 1,800 mg of omega-3 fatty acids. Healthy fats decrease inflammation, lessen heart disease risk, reduce insulin resistance, and slim your waistline. Source: http://www.prevention.com/health/diabetes/diabetes-prevention-healthy-diabetes-diet-foods/3-salmon Kontur-Vid/PhotoSpin

Fiber

Fiber helps reduce the risk for diabetes by improving control of your blood sugar. Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds. Another benefit to fiber is that it fills you up! Source: http://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/ART-20047639?pg=1 Arina Zaiachin/PhotoSpin

Beans

Beans are a good source of soluble fiber. They come in many varieties such as black, garbanzo, kidney, lima, navy, pinto, soy and pinto beans. Beans are beneficial in that they stabilize blood sugar and keep you satiated. Source: http://www.joybauer.com/photo-gallery/best-foods-for-type-2-diabetes.aspx MonkeyBusiness Images/PhotoSpin

Blueberries

Powerful blueberries could pave the way to your body’s ability to efficiently use glucose for energy. A prior study out of the University of Michigan Cardiovascular Center found that rats that had been fed blueberries crushed into a powder saw improvement in insulin sensitivity. Source: http://www.livestrong.com/article/350862-benefits-in-eating-blueberries-for-diabetes MonkeyBusiness Images/PhotoSpin

Garlic

Certain properties of garlic could help raise insulin levels in the blood. This helps counterbalance “the liver's inactivation of insulin.” Scientists in the United Kingdom saw that garlic supplements in moderate amounts were beneficial to those with diabetes. Raw or cooked garlic or aged garlic extract was found to help regulate blood glucose, and could reduce or eliminate effects of some complications that can accompany diabetes. Source: http://www.diabetes.co.uk/news/2011/Oct/garlic-could-benefit-diabetes-management,-according-to-study-94312684.html Laborant/PhotoSpin

Other Food Choices

Overall, eating healthy foods can help to manage diabetes. Choose foods like dry peas or beans, fruits and vegetables, fish, lean meats, low-fat or skim milk and cheese, skinless chicken or turkey, and whole grains. Stick to foods lower in fat and salt. Source: http://ndep.nih.gov/i-have-diabetes/ManageYourDiabetes.aspx About the writer: Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist and Publicist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans, recipes and lifestyle advice are available globally on her website http://www.happiwoman.com/ She resides in the Phoenix, AZ area with her husband and son, where she runs her fitness and publicity business, JSK PR, http://www.jskpr.com/ Reviewed November 14, 2014 by Michele Blacksberg RN Edited by Jody Smith Tags: diabetes prevention, foods to prevent diabetes, prediabetes and insulin, prediabetes risk factors, Type 2 Diabetes, salmon, fiber, blueberries, omega-3 fatty acids, beans, garlic Elena Elisseeva/PhotoSpin

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