Five powerful foods against diabetes

Diabetes has become a very common disease. Both adults and children can suffer from it, being a chronic condition that if left to progress and not controlled can cause heart damage, vision loss and kidney disease.

The Centers for Disease Control and Prevention explains that it is a chronic (long-term) disease that affects the way the body converts food into energy. The body breaks down most of the food you eat into sugar (also called glucose) and releases it into the bloodstream.

The pancreas produces a hormone called insulin, which acts like a key that allows sugar to enter the body’s cells to be used for energy. When a person suffers from diabetes, his or her body does not produce a sufficient amount of insulin or cannot properly use what it produces, so sugar remains in the blood, with the serious consequences that this generates.

The American Diabetes Association points out that prediabetic patients have time to adjust their lifestyle habits.
The American Diabetes Association ensures that fruits in general are favorable for diabetics, but must be counted in the amount of carbohydrates. – Photo: Getty Images/iStockphoto

What people eat is key to controlling blood glucose. Although the United States National Library of Medicine ensures that there is no specific diet or meal plan that works for everyone, the truth is that there are foods that should not be missing from the daily intake.

These include: fruits and vegetables, whole grains such as whole wheat, brown rice, barley, quinoa, and oats, protein, such as lean meats, chicken, turkey, fish, eggs, nuts, beans, lentils, and tofu, and low-fat or fat-free dairy products. fat like milk, yogurt and cheese.

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Some of the most favorable products for controlling sugar levels and preventing diabetes are those rich in anthocyanins, compounds that give certain vegetables and fruits their characteristic color and have antioxidant power that protects against cell degeneration, among other benefits. . These are five of them.


These vegetables are rich in water, have a high nutritional density and are low in calories.

They are a food very rich in the so-called anthocyanins that help improve insulin sensitivity and that cells better absorb glucose, according to research published in the journal Nutrients.

radish, radishes, vegetables
Radishes are high in fiber. – Photo: Getty Images

An article published in the digital medium Business Insider indicates that this product is also rich in another compound that triggers insulin secretion: it is catechin.

Additionally, being an important source of fiber it also slows down digestion and prevents blood sugar spikes that, over time, can lead to poor insulin sensitivity and diabetes.


In addition to anthocyanins, blackberries are berries rich in fiber, a nutrient that facilitates intestinal transit, helps reduce cholesterol, and decreases glucose absorption. Thanks to this, it is a good food for patients who have problems with their blood glucose, according to the Top Doctors portal.


These fruits contain fiber, antioxidant substances and some compounds such as anthocyanins that would improve insulin sensitivity and could control high blood sugar levels, according to information from the Mejor con Salud magazine, written by Daniela Echeverri Castro.

Reference photo on blueberries.
Blueberries are one of the fruits richest in antioxidants. – Photo: Getty Images

Purple cabbage

The intake of purple cabbage has been related to benefits in blood glucose control and the prevention of diabetes, thanks to its richness in flavonoids such as anthocyanins. Its intake on a regular basis as part of a healthy diet for diabetes can make important contributions.

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Grapes are rich in phytonutrients, polyphenols and carotenes, especially the purple ones. They are high in fiber, which helps improve digestion and prevent blood glucose spikes, as it helps carbohydrates to be absorbed more slowly. They are also associated with lower cholesterol levels and lower blood pressure.

creative getty
Grapes are favorable for diabetic patients. – Photo: Getty Images

Scientific evidence has linked grapes with a decreased risk of type 2 diabetes. This is due, among other things, to its high content of polyphenols and tannins. The American Diabetes Association recommends the consumption of grapes (and other fruits) in patients with diabetes as long as their carbohydrates are included in the daily serving count.

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