By Chioma Umeha
There were more than 1.56 million cases of
diabetes in Nigeria in 2015, according to Central Intelligence Agency (CIA)
World Fact Book. Coming down with a diabetes diagnosis could be devastating.
Nigeria is also one of the 32 countries of the
International Diabetes Federation (IDF) African region. Out of 415 million
people who have diabetes in the world, more than 14 million people are in the
African region and by 2040 this figure will more than double.
According to the Centers for Disease Control and
Prevention, diabetes is the seventh leading cause of death in the U.S. But what
exactly is diabetes?
Diabetes Research explains that diabetes is a
metabolic disease that causes the body to produce too little insulin. Insulin
allows the glucose, or sugar, from the foods that you eat to enter your cells
to use as energy, but diabetics don’t have enough insulin to make this happen.
This means the sugars stay in your blood, and your
body doesn’t have the energy necessary to complete daily functions. In the case
of type 1 diabetes, many people are born with it, but type 2 results from poor
eating habits and a sedentary lifestyle. By adding the following six foods to
your meals you can lower your risk of diabetes, according to research.
Whole grains
There is evidence to suggest that whole grains can
protect you from diabetes, whereas refined carbohydrates, like those you would
find in white bread, can increase your risk, explains Harvard’s School of
Public Health.
The fibre and bran found in whole grains make it
harder for your digestive system to break down the grains into glucose. Because
this process is more difficult, your blood sugar and insulin are increased very
slowly, putting less stress on the body.
White breads and rice cause large spikes in blood
sugar when they are consumed, which can increase your risk for diabetes.
Choosing whole grains that have a low glycemic load can decrease your risk of
diabetes dramatically.
Carrots
The colour of carrots is a key indicator that they
are rich in carotenoids, which are antioxidants that may help prevent diabetes
according to a study. Research from the University of Minnesota School of
Public Health found, out of 4,500 people tested over a 15-year span, those who
had the highest levels of carotenoids in their blood cut their diabetes risk in
half.
Green leafy vegetables
Some of the most nutritious vegetables are ones
that are dark, green, and leafy, so if you haven’t begun adding spinach and
kale to your meals now, it may be time to start. Similarly, another study
reported that consuming large amounts of leafy green vegetables is associated
with a lowered risk of developing type 2 diabetes. The studies found that
greater intake of such produce resulted in a 14 per cent decrease in the risk
of type 2 diabetes. If you don’t love leafy greens, you could even go for
broccoli or cauliflower as a substitute.
Blueberries
There is good news for fruit lovers and those who
occasionally crave foods on the sweeter side – blueberries are fantastic for
diabetes prevention. Research has explained that blueberries have both
insoluble and soluble fiber that help with blood sugar control and lowering
blood glucose levels. There are also anthocyanins in blueberries, which are
natural chemicals that work to shrink fat cells. These anthocyanins play an
important role in releasing a hormone that helps regulate blood glucose levels,
too. An increase of this hormone can help keep your blood sugar from spiking.
Sunflower seeds
They are delicious as a snack or sprinkled over a
salad, and sunflower seeds are also very beneficial in the fight against diabetes.
According to research, sunflower seeds are a great source of copper, vitamin E,
selenium, magnesium, and zinc, and their fat content is also helpful in
preventing diabetes. Sunflower seeds are high in polyunsaturated fat, and
researchers believe this healthy fat can combat diabetes. As for the minerals,
the magnesium present in this small seed has also been shown to help control
blood sugar levels.
Beans
Not only are beans versatile enough to put in your
breakfasts, lunches, and dinners, they are also great for managing and
preventing diabetes. The Bean Institute explains that legumes are rich in
complex carbohydrates, fiber, and protein, making them low on the glycemic
index. Because they digest slowly in your system, your blood sugar stays stable.
