Maybe you’re carrying around a little extra junk in your trunk. Perhaps type 2 diabetes runs in your family.
Or your doctor may have even told you you’re already pre-diabetic.
But whatever the reason, you’re concerned about your blood sugar.
And hoping to dodge a diabetes diagnosis, you’ve been avoiding a number of “forbidden foods” like the plague. Including some of your favorites.
If that sounds familiar, keep reading.
3 forbidden foods that are actually diabetes friendly
It turns out certain foods have gotten an undeserved bad rap when it comes to diabetes risk.
And in some cases those very same forbidden foods could even help you avoid progressing to full blown diabetes.
Following are three foods you’ve been avoiding that are actually perfectly diabetes friendly.
It’s time to take chocolate off your forbidden list. (Was that a sigh of relief?)
Because experts say, it’s not only far from the worst food you can eat if you’re concerned about diabetes. It could actually even help prevent the disease!
Researchers from Brigham Young University say cocoa is brimming with monomeric catechins. And although that’s hard to say, it’s not hard to understand their benefits.
Monomeric cocoa catechins help your body release more blood-sugar regulating insulin.
But their benefits don’t end there; they also improve your body’s response to rising glucose.
In fact, according to the study published in The Journal of Nutritional Biochemistry the compounds increase your beta cell’s ability to handle oxidative damage, making them stronger and more efficient.1
According to the scientists, the monomeric catechins target the mitochondria in the beta cells triggering them to produce extra fuel, resulting in a boost in insulin.
But before you put candy bars on your shopping list, you need to know how to put this discovery to work for you.
Chocolate bars are typically loaded with sugar. So chowing down on chocolate candy will backfire on you. Your best bet is to opt for a pure chocolate product with no added sugar such as cocoa nibs or pure cocoa powder.
You can sprinkle nibs into yogurt, cottage cheese, salads and more. If you grind your own coffee, try tossing some in with your beans. And both cocoa powder and nibs are delicious stirred into breakfast smoothies.
If you used to enjoy a glass of wine with dinner from time to time, but have given it up because you fear it will raise your diabetes risk, I have GREAT news.
It turns out not all alcohol deserves a spot on your forbidden foods list.
In fact, according to a study published in the journal Diabetologia, drinking certain types of alcohol several days a week could LOWER your risk of developing diabetes.2
Women who drank a glass of wine three to four times a week had a 32 percent lower risk of type 2 diabetes. And men came in a close second, at a 27 percent reduced risk.
According to researchers, regardless of gender, drinking seven glasses of wine a week could reduce your diabetes risk anywhere from 25 to 30 percent. And men who are fond of beer are in the clear too.
Drinking one to six glasses of beer a week, could reduce a guy’s risk of diabetes by 21 percent. But ladies, unfortunately, didn’t get the same results with beer.
Moderation, as usual, seems to be the key. And the diabetes benefits didn’t extend to alcohol across the board, with some, such as gin, raising risks.
But as long as you’re not on medications that interact with alcohol… and your doc gives you the thumbs up… indulging in a few glasses of wine a week could reduce your diabetes risk.
If you’ve been avoiding fruit for fear of its sugar content, stop.
Because according to a team of Oxford University researchers, fresh fruit could be the key to avoiding diabetes, and many of its complications.
In fact, according to the new research published in the journal PLOS Medicine, if you’re concerned about diabetes you shouldn’t just stop avoiding fruit. You should start loading up on the stuff!
Rsearchers say indulging in up to five servings of fresh fruit a day could send your diabetes risk plummeting.
And for each piece eaten, you could reduce your risk by another 12 percent.3
If you’re already diabetic, fruit could still be an option. The researchers found eating fruit can slash some of the worst complications of the disease—including heart disease, stroke, kidney disease, eye diseases and neuropathies—anywhere from 13 to 28 percent.
If you’re concerned about blood sugar… and hoping to avoid diabetes… it’s time to stop avoiding these three forbidden foods.
1. “Monomeric cocoa catechins enhance β-cell function by increasing mitochondrial respiration,” The Journal of Nutritional Biochemistry, Volume 49, November 2017, Pages 30-41, Accessed: 9/13/2017
2. “Alcohol drinking patterns and risk of diabetes: a cohort study of 70,551 men and women from the general Danish population,” Diabetologia, October 2017, Volume 60, Issue 10, pp 1941–1950, Accessed: 9/13/2017
3. “Fresh fruit consumption in relation to incident diabetes and diabetic vascular complications: A 7-y prospective study of 0.5 million Chinese adults,” PLOS Medicine, Published: April 11, 2017, Accessed: 9/13/2017