Experts named five foods that reduce the risk of diabetes

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When it comes to fight against diabetes, a healthy diet is the most important tool. To control blood sugar, you need to choose the right foods. The American Diabetes Association (ADA) has shared a list of “superfoods” that promote health if you have type 2 diabetes or are at increased risk of developing it.

Legumes

Beans are full of fiber, vitamins and minerals such as magnesium and potassium. They are also high in protein and low in saturated fat, making them a great alternative to many types of meat and a healthy choice for those with diabetes. If you buy canned beans, make sure they are salt-free.

Dark leafy greens

Dark leafy greens are one of the best foods for improving health. Whether you prefer kale, spinach, or arugula, each of these foods is packed with vitamins and minerals, such as vitamins A, C, E, and K, iron, calcium, and potassium.

< strong>Citrus

Citrus are rich in vitamin C, not to mention fiber, folic acid and potassium. Some studies have shown that vitamin C can lower fasting blood sugar, as well as triglycerides, cholesterol, and inflammation. It can even improve resistance.

Tomatoes

The American Diabetes Association recommends tomatoes as part of a diabetes diet because they are rich in vitamin C, vitamin E and potassium They also have a low glycemic index (GI), which allows them to release blood sugar slowly, preventing it from spiking.

Oily fish

The ADA also recommends eat fish rich in omega-3 fatty acids, such as salmon, tuna, mackerel, herring or trout. In fact, if you already have diabetes, you should eat fish at least twice a week. This will not only help fight type 2 diabetes, but also reduce the risk of heart disease and inflammation.