Research finds this sustainable food source may help prevent diabetes

Diabetes mellitus, commonly known as diabetes, is a metabolic disease that causes high blood sugar. The hormone insulin moves sugar from the blood into the cells to be stored or used for energy. With diabetes, the body either does not make enough insulin or cannot effectively use the insulin it makes.

Untreated high blood sugar from diabetes can damage your nerves, eyes, kidneys, and other organs. Type 2 Diabetes seems to be more common in our clime and it is mostly caused by a combination of lifestyle factors and genetics. Part of lifestyle factors include what one eats and research shows eating some kind of food can help prevent diabetes. One of such foods is Sardines

It’s no secret that oily fish like Sardines are a great source of omega-3s, calcium, and more but recent study shows Sardine in particular may help to prevent the onset of type 2 diabetes.

Studies on Sardines

The study was conducted by researchers from Open University of Catalonia in Spain. They gathered 152 participants diagnosed with prediabetes and had each of them follow a nutrition plan to help lower their risk of diabetes onset.

One group specifically had the addition of 200 grams of sardines per week in their nutrition plan, which equates to two cans. They were encouraged to incorporate them into provided recipes and advised to eat them whole with the bones and all to get all the benefits.

What was Discovered

In the beginning of the study, 37% of the group who ate sardines was considered at high risk for developing diabetes. But after one year, the percentage dropped to just 8%. Meanwhile, the group without sardines went from 27% being high risk in the beginning to 22% after a year.

The group eating sardines also saw improvements in their cholesterol levels, blood pressure, insulin resistance, and even hormones that speed up the body’s ability to break down sugar.

The study’s lead researcher, Diana Diaz Rizzolo, Ph. D. recommended that not only are sardines reasonably priced and easy to find, but they are safe and help to prevent the onset of type 2 diabetes. It is easy to recommend this food during medical checkups, and it is widely accepted by the population.

Other foods that can also help in preventing Diabetes include:

Nuts

Consistently spiked blood sugar is one of the risk factors for diabetes, and the more you snack on refined carbs, the more unstable your blood sugar becomes. To curb those afternoon carb cravings, snack on foods high in protein and fat-such as nuts-to keep you full until dinnertime. Additionally, nuts are high in polyunsaturated fats-which have been linked to slowing the development of type 2 diabetes.

Oatmeal

With four grams of fiber in a one-cup serving of oatmeal, enjoying a bowl for breakfast will keep you full for a long time-and may even prevent you from snacking before lunch. A recent study found that people who ate the most fiber-more than 26 grams a day-lowered their odds of developing type 2 diabetes by 18 percent, compared to those who consumed the least (less than 19 grams daily). Fiber helps keep blood sugar steady which may help you lower your risk of developing diabetes.

Fruits

Aside from providing a wealth of vitamins and minerals, eating fruit on a daily basis will decrease your risk of developing type 2 diabetes. Since a diet high in fiber has been known to reduce the risk of diabetes, you’ll want to focus on fruits that are high in fiber-such as apples (including the skin!), berries and citrus fruits.

Vegetables

Although all vegetables should have a place in your diet, it’s important to focus on green and non-starchy vegetables when it comes to preventing diabetes. Cruciferous vegetables such as broccoli, kale, and Brussels sprouts provide you with vitamins and minerals to keep your body running smoothly (and also deliver fiber). Aside from their fiber content, cruciferous veggies contain sulforaphane-an anti-inflammatory compound that may protect against blood vessels damage associated with diabetes and help control blood sugar. Additionally, spinach is a great source of magnesium, which helps your body use insulin to control your blood sugar levels.

Legumes

From chickpeas to red beans, legumes are so versatile and great for reducing your risk of type 2 diabetes. Not only are they packed with fiber that will help stabilize your blood sugar, but they’re chock-full of protein that will keep you full and prevent you from snacking to help maintain your weight-which is a risk factor for type 2 diabetes.

Take Home

All these foods and a range of others, if you do your personal research, are available to add to your diet especially when you are looking to reduce the risk of diabetes or just want to include more healthy fat and protein in your diet. Not only are sardines a sustainable seafood choice, but they’re loaded with nutrients that help with everything from menstrual cramps to vascular health. Can you beat that!!!