Health & beauty

Diabetes: what to eat to prevent it?


You have probably heard the name of this disease many times because diabetes is a common life-long health condition. You might know someone who has it, or you are the one who suffers it, or you might even have without knowing it. In order to avoid having diabetes we recommend a few food tips that can help.

What is diabetes?

Diabetes is a common condition that unables the body to use properly the glucose in it and that increases too much the amount of glucose in the blood. The pancreas doesn’t produce enough insulin to help the glucose enter the body cells. Glucose and insuline are necessary to have the energy your body requires. Take a look to this video to see how our body works and how diabetes affects:

What can I eat to prevent diabetes?

  • Eat food that contains vitamin C. People who get a lot of vitamin C tend to have lower risks of being diabetic. So don’t hesitate to eat fruit and vegetables which are really rich in vitamin C, specially oranges, strawberries or broccoli.
  • Use a lot of spices. The antioxidants of herbs and spices can prevent the inflammation associated with diabetes. Eat your food with spices, such as cinnamon or cloves.
  • Add brown rice to your diet. It looks like this kind of rice reduces nerve and blood vessel damage from diabetes thanks to a copound that helps it grow. You have to soak the dry rice in water overnight in order to awake this compound.
  • Choose high-fibre food. This kind of food helps to keep blood sugar levels even because it’s digested more slowly and it prevents your body from producing too much insulin. You can eat sweet potatoes, cauliflower mash, whole-weat pasta and bread, peas… So prefer whole grain product over higly processed carbohydrates.
  • Don’t drink sodas or sugary drinks in general. Try to drink ater, coffee or tea instead. This kind of beverages have a high glycemic load so you can increase the risk of diabetes.
  • Avoid trans fats. You will want to eat good fats such as polyunsaturated fats that are in vegetable oils, nuts and seeds.
  • Don’t eat too much red meat. Beef, pork, lamb, bacon, hot dogs… All this food can increase the possibility of having diabetes.
  • Have a drink every once in a while. Alcohol increases the efficiency of insulin at getting glucose inside cells. So, one drink per day for women, two for men, are highly recommended.

Try our diabetes-friendly recipe: Serrano ham stuffed mushrooms.