2 Cups a Day? This Fruits Helps Control Diabetes
If you have diabetes or you’re at risk for diabetes, what are you going to do about it?
You might be able to coast along for a while without many symptoms. But if you develop type 2 diabetes, sooner or later this chronic disease will take a toll if you don’t change your ways.
Left untreated diabetes can lead to vision loss, kidney disease, poor circulation, nerve damage, heart disease, and other health problems.
What if you could prevent rising blood sugar levels from wreaking havoc on your body and slow the progression of diabetes? You can. And it’s a very simple solution, according to a recent study published in the journal Obesity, raspberries are good for diabetics.
Eat more raspberries. Try 2 cups a day. In the study, researchers compared blood glucose levels and insulin production among three groups of people. One group ate a cup of red raspberries a day, along with other healthy foods. One group ate two cups of red raspberries a day, along with other healthy foods. And the third group ate a variety of foods, but did not eat raspberries.
Researchers found that those who ate the most raspberries required less insulin to manage blood glucose levels. They also found that both raspberry groups had lower blood glucose levels than the group that didn’t eat raspberries.
If you want to prevent or control diabetes, here are some things you can do:
- Get a blood test. It’s the only way you can tell if you have diabetes or if you’re at risk for the disease.
- Maintain a healthy weight, or lose weight if you need to.
- Be more active. Aim for 30 to 60 minutes of moderate exercise per day.
- Eat healthy foods. Some fruit, like raspberries actually help control diabetes. Other healthy foods include vegetables, whole grains, legumes, nuts and seeds, lean meats, poultry, and fish.
- Avoid or limit alcohol.
- Don’t smoke, or quit if you do.
- Control your blood pressure. Below 120/80 is ideal.