According to the WHO, some 425 million people suffer from diabetes in the world.

One of the keys to avoiding it or keeping it under control is our lifestyle and fortunately there are foods that are very useful to avoid it or to keep it at bay.


Diabetes is a disease in which blood glucose (sugar) levels are too high.

Three main causes can cause this increase:

– The partial or total inability of the pancreas to secrete enough insulin, which is the hormone that helps it enter the cells to supply them with energy. Without insulin or with insufficient amount of this hormone, glucose remains in the blood and increases its level.

– Due to tissue resistance to the action of this hormone

– An increase in the production of glucose in the body.


Glucose, from the food we eat, is essential for the proper functioning of the body, but it must be in an adequate amount in the blood.

Sometimes, the delicate mechanism that allows this stops working as it should and thus the complications begin.

For example, in type 1 diabetes, the body does not produce insulin. In type 2 diabetes, which is the most common, the body does not make or use insulin properly. Pregnant women can also develop diabetes, called gestational diabetes.

Over time, excess glucose in the blood can cause very serious problems in the body. For example, it can damage the eyes, kidneys, and nerves, or cause heart disease, stroke, or require limb amputation.


Following a proper diet is essential to fight diabetes and there are foods that contribute greatly.

Here are some of them:

1 The plantain or banana: cooked and cooled for 24 hours, it contains resistant starch, a great food for the intestinal flora and that improves the insulin resistance of the tissues. We also have this starch with the cooked and cooled potato. It can be taken a couple of times a week.

2 Blueberries: they are rich in antioxidant substances and promote the secretion of serotonin, the so-called wellness hormone. In relation to diabetes, they have high levels of chromium, an element that helps regulate blood sugar levels. To take advantage of its benefits, eat a handful of blueberries every other day.

3 Mix of seeds and nuts: they are foods that stand out for the quantity and quality of their healthy fats, also having an anti-inflammatory and nutritional effect on our body. In addition, they decrease the speed of absorption of sugars in the intestine. A handful a day will go a long way in controlling your blood sugar level.

4 Cinnamon: can be considered the most important spice to prevent diabetes and to regulate blood sugar levels. It also allows the absorption of sugar from food more slowly at the intestinal level. It should be consumed every day, either in sweet or salty recipes.

5 Buckwheat or buckwheat: it is high in fiber and amino acids. It is a pseudocereal that warms the body and whose carbohydrates are slowly absorbed in the intestine. As it does not have gluten, it does not irritate the intestinal walls. You can take it a couple of times a week. It is rich in oleic, linoleic, palmitic and linolenic acid and therefore helps in the fight against cholesterol and cardiovascular diseases.

6 Black olives:They are high in healthy omega-9 fats and vitamin E with antioxidant action. Omega-9s act as anti-inflammatories. To take advantage of its properties against diabetes, you can take about 8 a day, taking into account that they can have a lot of salt. Other by-products of olives are also recommended: for example, the oleic acid present in olive oil stimulates the absorption of glucose in the cells and lowers blood pressure. Olive oil also has great anti-inflammatory benefits and helps in the treatment of type 2 diabetes by providing protection against beta cell dysfunction, improving hepatic insulin resistance, reducing oxidative damage, reducing cardiovascular risk factors and combat diabetic retinopathy.

7 Spinach:  they are rich in chlorophyll, fiber and chromium. Together, they also help regulate blood sugar levels. Eat them 2 times a week, raw or cooked.

8 Beetroot and other roots and tubers: they are rich in cellular carbohydrates, which act very differently from carbohydrates in pasta or refined flour, which should be avoided. Take advantage of its benefits by including it in your meals 2 or 3 times a week.

9 Sauerkraut: it is a fermented product that is very easy to make at home and is ideal for keeping our immune system and intestinal flora in perfect condition. Take a tablespoon a day.

10 Oatmeal: due to its high content of soluble fiber (beta lactans) it reduces the reabsorption of cholesterol from bile salts, which in turn promotes a decrease in LDL (or “bad fat”) levels. This helps improve the cardiovascular profile of patients with diabetes mellitus.

In all cases, combining a healthy diet, avoiding fried foods and foods rich in fat, together with a physical exercise routine, will help maintain optimal health.

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