In the journey of reversing type 2 diabetes and combatting insulin resistance, diet plays a pivotal role. While there are many of high-sugar foods you should avoid to keep your blood sugar regulated, there are also plenty of healthy foods you can add to your plate to stabilize your blood sugar and get your health back on track.
Charmaine Dominguez, a registered dietitian specializing in this area, recently shared her insights on reversing type 2 diabetes in a TikTok video, emphasizing the importance of incorporating specific foods into your daily meals. “It’s not just limited to these foods, but this is what I have in my kitchen, and [they’re] super helpful for lowering your blood sugar and for reversing insulin resistance,” she says.
Below, we’ll delve into the 5 foods she recommends and their benefits in managing blood sugar levels and promoting overall health: Brussels sprouts, purple cabbage, bell pepper, peaches, and kidney beans.
1. Brussels Sprouts
First off, Charmaine highlights Brussels sprouts as a powerhouse vegetable in combating diabetes. "Brussels sprouts is a great cruciferous vegetable and it can help lower your blood sugar," she says. She emphasizes their ability to lower blood sugar levels, thanks to their rich content of vitamins K and C. These nutrients contribute to better insulin sensitivity and overall metabolic health. Charmaine suggests enjoying Brussels sprouts either baked or air-fried, making them a versatile and tasty addition to any meal. Yum!
2. Purple Cabbage
Belonging to the cruciferous vegetable family like Brussels sprouts, purple cabbage offers similar benefits in blood sugar management. What sets it apart is its vibrant purple hue, indicating higher antioxidant content. Antioxidants play a crucial role in reducing oxidative stress and inflammation, both of which are implicated in insulin resistance. Whether tossed in salads or pickled, incorporating purple cabbage into your diet adds a colorful and nutritious boost.
3. Bell Pepper
Rich in vitamin C, bell peppers are another essential food for diabetes reversal. Charmaine suggests using bell peppers to add sweetness and crunch to salads or stir-fries. Beyond its flavor and texture, vitamin C supports immune function and collagen production, contributing to overall health and well-being.
4. Peaches
Got a sweet tooth but don't want to spike your blood sugar? Look no further than some juicy peaches. "Even though it’s sweet, it’s actually lower in glycemic index," Charmaine says of this delicious fruit. High in fiber, peaches also promote satiety and slow down the absorption of glucose, preventing spikes in blood sugar levels. Charmaine recommends enjoying peaches as a refreshing snack, particularly during the summer months when they are in season.
5. Kidney Beans
We can't deny the power of legumes! Charmaine highlights the importance of incorporating beans into your daily meals. She recommends kidney beans in particular. "You can do any other beans if you’d like but I just like to add kidney beans to my salad," she says. Packed with fiber and protein, kidney beans offer a powerful combination for stabilizing blood sugar levels and promoting fullness. Whether added to salads or included in various recipes, beans are a versatile and nutritious staple in a diabetes-friendly diet.
The bottom line
While it's always important to communicate with a health professional while navigating your wellness goals—especially when it comes to managing diabetes—incorporating these five foods into your daily meals can make a significant difference in reversing insulin resistance. By focusing on nutrient-dense whole foods like Brussels sprouts, purple cabbage, bell peppers, peaches, and kidney beans, you can support your journey towards better health and well-being. Remember, small changes in dietary habits can yield significant benefits in the long run.
READ MORE: 2 Diabetic-Friendly Desserts That Won’t Spike Your Blood Sugar, According To Experts
