Thursday, December 1

Six plant foods indicated to prevent type 2 diabetes in adults and the elderly

Hand in hand with obesity, type 2 diabetes is the new health plague of the 21st century, encouraged by sedentary lifestyle, excessive consumption of sugar, ultra-processed foods and, above all, soft drinks with sugar.

But without having to go to obese people with bad eating habits, to which we could add alcoholism and smoking, these health problems are sneakily penetrating in the form of chronic overweight and type 2 diabetes in older adults.

In this regard, it must be remembered that diabetes is a state of chronic failure of the pancreas to produce insulina state that is often irreversible and that is reached after repeatedly forcing this organ to manufacture the aforementioned hormone, which controls blood glucose, in the face of the avalanche of sugar in the diet.

But while in some people the failure of the pancreas occurs at short or middle age, because they intensively abuse their poor diet, in others, a sustained excess, but more contentof free sugars and saturated fat in the diet over a lifetime, forces long-term failure of the pancreas, when we are older.

Thus, thin people over 50 years of age who have never had problems suddenly suffer from the symptoms of diabetes. There is some weight of genetics in it, but without the help of poor nutritioninterruption of insulin by the pancreas is much more unlikely.

In fact, diabetes is a disease whose incidence increases with age and it is currently estimated that 40% of people with diabetes are over 65 years old.

Therefore, the older we get the more we have to watch our diet and introduce into it foods that help us moderate blood sugar, and among them, especially those that stimulate the production of insulin, facilitating the task of the pancreas.

Six foods indicated to combat type 2 diabetes


Several studies support the action of broccoli both as a blood sugar controller thanks to its abundant fiber, and as a stimulating insulin production thanks to the anti-inflammatory power of sulforaphaneits most interesting compound, since its efficacy in cancer cases is being studied.


They stand out for their large amount of dietary fiber, which gives them control over blood sugar spikes, which are very harmful to the pancreas. But they also provide other benefits in stimulating insulin, as revealed by the PREDIMED macro-study on the Mediterranean diet. Those participants who consumed more legumes (and especially lentils) developed less Type 2 Diabetes Mellitus.


A 2003 study showed that certain substances in parsley stimulate the pancreatic cells of mice to produce insulin and thus better control blood sugar levels. That is why it is advisable to season dishes with parsley and even eat sprigs from time to time, especially before meals.


Although there is still some debate about it, some studies like this point out the benefits of adding cinnamon to meals, especially in what is known as postprandial syndrome of low or reactive insulin, and refers to drops in blood sugar after meals, which are as dangerous in diabetics as spikes. Cinnamon when suffering would avoid this syndrome.


It is known by diverse studies that vinegar intervenes favorably in stimulating the pancreas to produce insulin in resistant individuals -diabetics or who are close to it-, at the same time that it reduces the production of glucose by the liver. Others studies show that the consumption of a tablespoon of vinegar at bedtime reduces serum glucose when we get up.

On the other hand, the meta-analysis of studies Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials concludes that vinegar consumption can attenuate postprandial glucose and insulin responses, that is, increase the presence of insulin and decrease glucose after meals.


The presence of a high level of alpha linolenic acid, an omega-3 fatty acid, in walnut oil favors the anti-inflammatory and protective processes of the pancreas, thus helping to preserve insulin production. In addition, its high fiber content should be highlighted, although due to its high caloric value it should be consumed in moderation.


A review of studies concludes that “it has been documented that allium sativum (garlic) exhibits antidiabetic, hypotensive and hypolipidemic properties. This suggests a potential role for A. sativum in the treatment of metabolic syndrome; however, further studies are needed to assess its effectiveness.”

If you don’t want to miss any of our articles, subscribe to our newsletters