Page 27 - Seniorstoday March 2024 Issue

Sour cherries contain anthocyanins,
diet is essential. These fats can enhance
insulin sensitivity and promote feelings of
fullness while positively affecting blood
pressure and inflammation. Avocados
are particularly rich in MUFAs, with past
research indicating their potential to reduce
the risk of metabolic syndrome, a precursor
to type 2 diabetes, as well as related
conditions like heart disease and stroke.
3. Garlic
Garlic shows promise in blood sugar
management, with reports suggesting its
potential to lower fasting blood glucose
levels. With a low glycemic index (GI),
garlic does not significantly raise blood
sugar levels. Incorporating garlic into
meals, such as using it as a spread, can be a
simple way to enjoy its benefits.
4. Sour Cherries
SENIORS TODAY | ISSUE #57 | MARCH 2024
compounds that studies indicate may offer
protection against type 2 diabetes and
obesity. Other unsweetened red or purple
berries share similar properties and can be
included in the diet to support blood sugar
control.
5. Leafy Greens
High in fiber, magnesium, and vitamin A,
leafy greens contribute to lower blood sugar
levels. Incorporating varieties like spinach,
lettuce, collard greens, turnip greens, kale,
and Swiss chard into daily meals may
reduce the risk of type 2 diabetes.
6. Chia Seeds
Chia seeds are rich in fiber, healthy fats,
omega-3s, calcium, and antioxidants,
making them a valuable addition to the
diet. Their low GI and versatility in recipes
make them an easy choice for blood sugar
management.
7. Blueberries and Blackberries
With their low glycemic index and
abundance of anti - oxidants and fiber,
27