Type 2 diabetes: Best foods to include in your diet to lower blood sugar

Type 2 diabetes causes the body to lose control of the amount of sugar in the blood, resulting in the body not responding to insulin properly or not producing enough. This causes blood sugar levels to become too high and if blood sugar levels are not controlled properly, major health complications could ensue.

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Dr Sarah Brewer is a registered doctor, nutritionist and nutritional therapist, and the author of over 60 popular health books and recommends on the best healthcare products available to support a healthy diet and lifestyle.

She offered Express.co.uk her advice on type 2 diabetes and recommended 18 beneficial foods that could prevent blood sugar levels from spiking.

Almonds

“Almonds are a good source of monounsaturated fats, vitamin E antioxidant flavonol glycosides. Eating a handful (68g/2.4oz) per day lowers LDL-cholesterol and raises HDL-cholesterol enough to reduce the risk of coronary heart disease and stroke by 12 percent,” said Dr Brewer.

Apples

“Apples are one of the richest dietary sources of antioxidant flavonoids. Flavonoids can prevent the progressive impairment of pancreatic beta-cell function due to oxidative stress 0 percent less likely to develop type 2 diabetes than those eating no apples,” said Dr Brewer.

Dark Chocolate

“Dark Chocolate is a rich source of antioxidant flavanols. Only select dark chocolate containing at least 70 percent cocoa solids, or drink-unsweetened cocoa. 100g/3.5oz dark chocolate (at least 70 percent cocoa solids) per day can lower blood pressure by 5.1/1.8 mmHg. Dark chocolate has also been shown to decrease insulin resistance. Cocoa extracts can significantly lower glucose levels,” said Dr Brewer.

Cinnamon

“Cinnamon contains substances that promote secretion of insulin from beta-cells in the laboratory. 1g per day can improve blood glucose levels by 10 percent in people with type 2 diabetes,” said Dr Brewer.

Yellow/orange fruit & veg

“Yellow/orange fruit & veg are rich sources of antioxidant carotenoids (eg carrots, sweet potatoes, guava, mango, pumpkin). People with the highest intake of carotenoids are half as likely to have poor glucose tolerance than those with low intakes,” said Dr Brewer.

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Garlic

“Garlic is a source of allicin which lowers blood pressure, cholesterol and makes arteries more elastic, plus ajoene which helps to lower blood glucose levels,” said Dr Brewer.

She added: “Aged garlic also contains potent antioxidants such as sallylcysteine. 2.7g/0.1oz fresh cloves per day (two to three cloves) can lower LDL-cholesterol enough to cut your risk of a heart attack or stroke by 25 percent.

“Ajoene can lower glucose levels by 25 percent. Aged garlic inhibits formation of glycated proteins. Recent research suggests that garlic oil improves glucose tolerance and can decrease protein loss through the kidneys.”

Ginger

“Ginger contains gingerol, zingerone and essential oils. Gingerol reduces blood clotting, boosts circulation and lowers blood pressure,” said Dr Brewer.

“Research suggests ginger increases insulin secretion and increases insulin-sensitive glucose uptake in fat (adipose) cells. Preliminary research suggests it may also reduce diabetes-related kidney damage.”

Grapefruit

“Grapefruit contain antioxidants, with red grapefruit having a higher flavonoid and anthocyanin content.

“Grapefruit interacts with several prescription drugs, including statins – check medication insert sheets. Both blond and red grapefruit lower LDL-cholesterol (7 percent for blond, 15 percent for red), while red grapefruit lowers triglycerides by 17 percent (5 percent for blond),” said Dr Brewer.

Grapes

“Grapes, especially lack grapes, are rich sources of antioxidant anthocyanadins such as resveratrol.

“Compounds found in red grapes can significantly increase levels of protective, antioxidant glutathione in pancreatic cells and increase insulin production in type 2 diabetes,” said Dr Brewer.

Jerusalem artichokes

“Jerusalem artichokes contain the enzyme, inulase, and a complex sugar, inulin, made up of units of fructose giving it a low glycemic index. Inulin and inulase may help to stabilize glucose levels, especially when combined with higher GI foods,” said Dr Brewer.

Olive oil

“Olive oil is a good source of monounsaturated fats and antioxidants: vitamin E carotenoids and polyphenols,” said Dr Brewer.

She added: “A diet rich in olive oil has been shown to reduce blood pressure, and the risk of coronary heart disease by 25 percent.

“Following an olive-oil rich Mediterranean-style diet is predicted to prevent over 90 percent of type 2 diabetes, 80 percent of coronary heart disease and 70 percent of stroke when combined with regular physical activity and not smoking.”

Oranges

“Oranges especially the red ‘blood’ oranges have high levels of antioxidant vitamin C, anthocyanidins and flavones.

“Cyanidin-3-glucoside and delphinidin-3-glucoside found in red oranges were recently shown to promote insulin secretion to improve glucose tolerance,” said Dr Brewer.

Pomegranate

“Pomegranate is an unusually rich source of polyphenols and anthocyanin antioxidants,” advised Dr Brewer.

She added: “Pomegranate juice lowers LDL-cholesterol and can reduce systolic blood pressure by 5 percent when drunk daily.

“Consumption of pomegranate juice does not worsen glucose tolerance but significantly raises the antioxidant content of immune cells.”

Spices

Dr Brewer said: “Spices contain a variety of oils and antioxidants that are beneficial for glucose control.

Herbs including turmeric and bitter melon, have a range of beneficial effects on glucose control and metabolism. As a result, users report that their glucose control quickly improves and, in some cases, normalises within four weeks. Users also report reduced cravings for sweet food, and experience improved energy, sleep and general quality of life.”

Tea

Tea – especially green and white tea – contains antioxidant catechins that increase insulin sensitivity, according to Dr Brewer.

She said: “People with type 2 diabetes who drank 1500 ml oolong tea daily for 30 days reduce blood glucose levels by 30 percent compared with a similar period when drinking water.

“A study involving 38,000 women found that those drinking four or more cups of tea per day were 27 percent less likely to develop type 2 diabetes than those drinking none.”

Tofu

Dr Brewer said: “Tofu made from isoflavone-rich soy protein. Silken, Japanese-style tofu (kinugoshi) includes a seaweed extract called nigari.

“Among postmenopausal women, those consuming the most tofu and other soy products were half as likely to develop glycosuria (sugar in the urine) than those consuming the least.

“A soy-based diet has been shown to improve kidney function in both young adults with type 1 diabetes, and older people with type 2 diabetes, as well as lowering LDL-cholesterol by 9 percent.”

Tomatoes

Dr Brewer recommended: “Tomatoes are a rich source of lycopene, an antioxidant red pigment which is released in higher quantities when cooked. Lycopene reduces platelet clumping to help protect against the abnormal blood clotting linked with heart attack and stroke.

“Drinking tomato juice can protect against oxidation of LDL-cholesterol almost as effectively as high dose vitamin E supplements in people with type 2 diabetes.”

Walnuts

Dr Brewer said: “Walnuts are a rich source of omega-3 fatty acids that have a beneficial effect on blood fat levels.

“Regular consumption of 30g walnuts per day can lower LDL-cholesterol enough to decrease the risk of a heart attack by 30 percent – 50 percent.

“Eating 84g walnuts daily for four weeks reduced total cholesterol level by 12 percent more than a control group not eating walnuts; LDL-cholesterol was reduced by 16 percent.”

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