Blueberries are one of the richest sources of insoluble fiber, which aids in flushing out fats from your blood, along with packing powerful amounts of soluble fiber that promotes healthy blood sugar levels, and keeps the stomach satiated for longer hours.
A recent study attempted to examine the effects of consuming wild blueberry juice for a period of 12 weeks. The results revealed that participants who consumed 2 ½ cups of blueberry juice experienced a marked reduction in their depression symptoms and blood glucose levels along with sharpening their memory.
Researchers believe that berries are incredibly dense sources of anthocyanins, naturally-occurring chemicals that aid in reducing the size of fat cells, along with promoting the release of adiponectin, an essential hormone that regulates several body functions, primarily blood glucose levels. Increased levels of adiponectin can aid the body in normalizing blood sugar levels, and enhancing insulin sensitivity.
4. Steel-cut Oats
Oatmeal are widely recommended as the most effective superfood that aids in reducing and preventing the risk factors of contracting type 2 diabetes. Steel-cut oats are a powerful source of magnesium, an essential mineral that aids the body in utilizing appropriate levels of glucose and insulin.
A research attempted to study the benefits of regularly consuming whole-grains and magnesium for a period of eight years. The results revealed a 19% reduction in the risk factors of type 2 diabetes amongst women who ate a magnesium-rich diet, and an even impressive 31% reduction amongst women who consumed whole grains.
Steel-cut oats are almost just as easy to prepare as instant oatmeal, but they are far more nutritious with their powerful fiber content, along with other nutrients and antioxidants, which aid easy digestion and stabilize blood sugar levels.