Everyone knows that eating apples prevents diabetes. In fact, the research on this is so strong that the Food and Drug Administration and the World Health Organization have listed this particular fruit as food that heals diabetes. The science is clear: Reducing your intake of white sugar and white flour — which are high in starch — is the key to preventing or dealing with diabetes. In order to keep my sugar intake below 5% of my daily calories, I found a great way to do this naturally: by eating apples. Apples are one of the healthiest and most delicious fruits you can find.
They are rich in beta-carotene, which is an important source of Vitamin A. In fact, one medium apple has about 10 times as much Vitamin A as a medium white American apple! What’s more? Apples have been shown to fight off several types of cancer, particularly prostate cancer. So, if you are also looking to keep your diabetes under control, you should probably start including more apples in your everyday diet. Let’s take a look at the benefits of eating red apples over green apples.
As we all know, eating healthy means more than just limiting your calories. You also have to adopt a healthy diet that is rich in fruits, vegetables, fiber, and healthy fats. This means avoiding foods with lots of refined carbohydrates and simple sugars, such as refined white bread, sugary sodas, cake, pastries, etc. What’s more? The American Diabetes Association recommends eating three to five servings of fruits and vegetables daily. One serving of fruits and vegetables is about a cup of chopped or shredded fruit or a medium-sized bowl of vegetables. This means you can significantly increase your daily fruit intake without having to increase your daily caloric intake.
Lower Carbohydrate Intake
In order to keep my blood sugar under control, I decided to lower my intake of carbohydrates. One of the main sources of carbohydrates is bread. If you are interested in keeping your diabetes under control, you should probably refrain from eating bread. But there is an easy way to prevent this: make soups, stews, and casseroles using whole fat proteins instead of white proteins or carbohydrates. The best proteins to use are fish, chicken, eggs, walnuts, and avocados. In fact, you can even use dried beans and lentils in place of bread.
Increase Healthy Fats
Healthy fats come in many forms, and they can be found in both fruits and vegetables. avocados are a good source of healthy fats. An example of healthy fat in avocados is monounsaturated fat. One of the best fruits for healthy fats is raspberries. Another good source of healthy fats is kiwis. One of the best vegetables for healthy fats is sweet potatoes.
Made from healthy fats, oils, or seeds, essential fatty acids (EFA) can support brain health, may prevent heart attacks and strokes, and reduce the risk of some cancers. The top EFA that you should aim for is omega-3. This can be found in fish, walnuts, avocados, and other good fats. Another good source of omega-3 is seeds: flax seeds, sesame seeds, and walnuts are a few examples.
Reduce Risk of Cancers
Did you know that eating one medium apple daily could reduce your risk of developing cancer? Apples are packed with anti-cancer nutrients, including vitamin A, C, and E, zinc, selenium, and more. Moreover, they are also high in fiber and other important minerals. One study found that eating one medium apple daily for five months significantly reduced the risk of bladder, colorectal, prostate, ovarian, and stomach cancers.
Eating red apples has been proven to improve your health and protect your heart. It is an excellent source of vitamin A, C, E, K2, monounsaturated fat, fiber, iron, manganese, selenium, vitamin B-12, niacin, carotenoids lutein and zeaxanthin, and more. Moreover, it is also a good source of vitamin B-5, zinc, and selenium. If you want to keep your diabetes under control, you should probably start including more apples into your diet. They are very rich in fiber and important minerals and vitamins. Eating red apples is a great way to get the benefits of eating fruits and vegetables.