Five Foods That Fight Inflammation in Diabetes
You may be surprised to learn that some doctors attribute the root of Type 2 diabetes to inflammation, not obesity, although the two are very closely related.
Inflammatory hormones affect and possibly contribute to Type 2 diabetes by interfering with insulin release after food is digested, resulting in an increase in blood sugar levels. It is this same inflammatory function that leads to an increase in belly fat and ultimately, obesity – so it’s easy to understand how closely obesity and inflammation are linked.
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We’ve learned of many ways to naturally reduce and prevent inflammation in the body, and one of the easiest ways to take control is by eating foods that fight inflammation. As always, a healthy balance of…
- lean proteins,
- colorful vegetables,
- whole grains, and
- fresh fruits
will lead to a path of increased vitality. They also lead to a path of reduced inflammation.
1. Orange juice. Orange juice contains strong antioxidants which have been proved to fight inflammation in Type 2 diabetics. Enjoying a ½ cup serving with a meal can help fight inflammation.
2. Salmon. Salmon is one of the “fatty fish” rich in omega-3 fatty acids. These fats have shown to reduce heart disease, lower cholesterol, and fight other inflammation-related diseases like obesity and asthma. When you’re shopping at the fish counter, always choose wild salmon – also called Alaskan salmon, it contains much higher levels of omega-3s and healthy fats. Skip the farmed salmon – also called Atlantic salmon, even though it may be a few dollars cheaper. If cost is a big issue for you, buy canned wild Alaskan salmon, which will run you far less than the fresh, whole fish.
3. Olive oil. Olive oil is one of the key components of the popular Mediterranean diet, renowned for its proven ability to reduce inflammation and related diseases. The American College of Nutrition showed that patients who regularly consumed oleic acid, found in olive oil, have better insulin function and lower blood sugar. Choose “extra virgin” olive oil at the store, which has been exposed to less heat and handling – it contains far more antioxidants and inflammation-fighting nutrients.
4. Nuts. Nuts are another healthy source of omega-3 fatty acids, shown to fight inflammation. A serving of nuts is much smaller than most people realize – a small tablespoon or two is all it takes to get the benefits. Plus, you don’t want to get nutty with nuts; eating too much will still increase your overall calorie and fat intake to high proportions.
Type 2 diabetes is not a condition you must just live with. By making simple changes to your daily routine, its possible to protect your heart, kidneys, eyes and limbs from the damage often caused by high blood sugar, and eliminate many of the complications you may already experience.
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