8 Best Yoga Poses for Back Pain Relief

by iGrapez | Blog

8 Best Yoga Poses for Back Pain Relief

The American Chiropractic Association estimates that eight in every ten people experiences back pain at one point in their lives. This number is a huge one and demonstrates the extent of back pain in our society. Additionally, back pains are the leading cause of disability globally. That is a saddening fact but one that shows how important it is to do exercises that improve the health of your back. Yoga is known to be effective in alleviating back pain. The following are some eight yoga postures that experts recommend to combat back pain. 

1. The Cow Pose

To start us off on our list of 8 best yoga poses for back pain relief is the cow pose. In this pose, you will have to get down on all fours. Ensure that you align your hips and knees at the same angle and do the same for your elbows, shoulders and wrists. Allow your belly to sink down without holding it in to allow better flow of air. You will then need to centre your head, and then slowly move it up from facing down and face straight. Stay in this position while taking in deep breaths till you feel the stretch. 

2. The Child’s Pose

This is the most common pose among all the 8 best yoga poses for back pain relief. It is targeted at stretching the muscles of the back torso to relieve back pain. To get into this position, ease on your fours and then spread the knees apart while ensuring the big toes touch each other. Then rest your bum on your heels and allow your torso to rests on your thighs. Once you have gotten into this position, next up is to bow down and touch the ground with your forehead. Draw your hands back to be side by side with your heels. Keep in this position for a minute.

3. The Forward Fold Half Way Pose

To get into this amazing pose, inhale and lift your breastbone. Stand on your mat with your legs apart and your hands to your waist. Slowly arch forward and gently go further down till your fingertips are in contact with the mat. Once you have touched the mat, hold for a while then lift your hands and place them on your shin then lift halfway up. Hold the position for a while then exhale as you rise up slowly to stand straight.

4. The Low Plank Pose

This pose makes it into our list of 8 best yoga poses for back pain for its effectiveness in strengthening all the back muscles. This helps makes the back stronger and relieves pain. This pose can be achieved by first lying down flat on your tummy. Bring your hands together in a clasp straight below your face. Lift up your body with just your toes and supporting it on your shoulders. Pull your navel back in and press your thighs tight together. Doing this pose yields the best results if continued for at least forty-five seconds.

5. The Bridge Pose

Start off by lying flat on your back on a mat. Align your hands such that they are by the side of your thighs. Lift up your knees and spread them a little almost the width of your hip. Let your hands touch your heels on either side and then slowly lift your back, hips and chest. Hold in this position for half a minute and then lower your body back to the mat. This pose is most effective for the health of the spine. It helps to stretch it out and in the process relieving you of any back pain.

6. The Seated Foward Fold

Also known as the paschimottanasana, this is a long and effective stretch of the hamstring that is meant to bring relief to any back pain you may have. It is focused on the lower back mainly. For this pose, sit straight on your mat and spread out your legs full length in front of you. Inhale and lean forward to reach your big toes. Get to your toes and grab them tight while extending the stretch. Start exhaling slowly and hold this position for another 30 seconds. Release when you feel a tingle in your hamstring.

7. The Low Cobra Pose

This pose imitates the posture of a cobra when attacking hence the name. It is among the 8 best yoga poses for back pain relief because of its effectiveness at decreasing stiffness in your back. To get into this post, lie down flat on your tummy and draw your hands back to the length of your diaphragm. Ensure the fingers are pointing to the front. Use your toes to raise your heel slightly, and then spread your legs apart a few inches. Slowly lift your chest with your hands and lift your head up and look straight ahead. Ensure your thighs are pressed down tightly on the mat and your shoulders are drawn back a little.

8. The Supine Twist Pose

Wrapping up our list of 8 best yoga poses for back pain relief is the supine twist pose. This yoga pose is most effective for people who sit behind a desk the entire day. It is helpful in realigning the spine. To get into this pose, lie on the mat on your back and then spread out your hands to make a T. Bend your left knee and then place the left foot on your right knee. Drop the folded left knee to the right side of the body and in the process twist your spine and lower back. All this while, ensure that your shoulders remain flat on the floor. Breath in and out about eight times and then do the same on the other side of the body.

Done regularly, the above eight yoga poses will go a long way in helping you get rid of that persistent back pain you experience. However, if you are already receiving treatment for back pain, consult with your chiropractor to know whether it is safe for you to do yoga exercises.

How to Lose Weight if You Weigh 200 lbs or More

by iGrapez | Blog

It’s not easy losing weight once you reach 200lbs and above.

Men and women of all ages struggle with it.

The internet is saturated with articles about losing weight, but it’s still a huge problem for a lot of people.

Why?

But before we get into details of some of the best proven methods of getting well below 200 lbs, let’s first talk about what is perhaps the biggest problem that most people trying to lose weight have.

Quitting when things get hard

Everyone feels it, the urge to just give up, after all, you are not the first to gain weight.

“The world is full of fat people,” they tell themselves.

But everyone is not the same.

Most people will brag about how easy it was for them to lose weight, but when you try using their method nothing changes or worse, you gain instead of losing.

You need to understand that losing weight doesn’t work the same for everyone.

Accept yourself.

It’ll be incredibly easy for anyone to break your spirit if you don’t work on your self-esteem and accept who you are.

It’ll take time – just like everything else good in life, it won’t happen overnight.

The easy way is rarely the healthy way.

Now that I have you in the right mindset let’s look at 5 ways to lose weight if you weigh 200 lbs or more.

1. Eat healthy foods

Stay away from pizza and hamburgers if you want to lose weight.

Also, not all fruits and vegetables are good for you.

Here are some tips to help you eat healthy.

• Be careful when it comes to carbs

First, you need to know what carbs are good for you and which aren’t because this will determine whether it’s helping or damaging you.

There are two types of carbs: Dietary fiber and sugars.

Your body needs fiber to effectively digest and process the foods we eat but sugars, on the other hand, you should try to avoid like a plague.

Your body converts and stores sugars into fat.

If a food, for example, has high sugars and low dietary fiber, then that’s not good for you.

Low carbs food will not only be effective in losing weight, but they are also good for your health.

Here is a list of low carbs food for your diet.

· Vegetables – Spinach, carrots, broccoli, and cauliflower.

· Fruits – blueberries, apples, pears, oranges, strawberries

· Nuts and seeds – sunflower seeds, almonds, walnuts, etc

• Proteins

You should only eat unprocessed meat.

Processed meat is any meat that has been preserved by salting, canning, curing, smoking, and drying.

The meat you eat should always be fresh.

If you want to preserve the meat then deep freeze it.

Processed meat is associated with a lot of chronic diseases such as diabetes, high blood pressure, heart disease, and bowel and stomach cancer.

After you have switched over to low carbs diet your body will need another source of energy and this is where proteins come in.

Your body will switch over to effectively burn stored fats in your body, as long as you keep a low carb diet.

Here comes the tricky part.

Eating too many proteins will force your body to convert the excess to glucose and will be stored as fat.

However, eating too little will cause you to lose muscle mass.

Always maintain a moderate intake of proteins to avoid the dangers of both extremes.

2. Work on your emotions

It’s important to understand that we all have an emotional attachment to food that begins at childhood and this attachment need to be taken care of.

Feelings of depression, anxiety, and stress will make you look towards food as a source of consolation even when you are on a weight loss program.

3. Hormones are the main culprit, not calories

When it comes to gaining weight most people put most of the blame on calories and carbs and fail to realize it’s the hormones that deserve most of the blame.

For example, the hormone leptin is supposed to let your brain know that you are full and regulate body weight, but it can sometimes work against you.

For most people who are 200lbs and above it’s quite probable that your body has developed leptin resistance.

This is caused by high levels of leptin produced by fat cells that your brain just learns to ignore them.

When leptin signals fail to work, your brain encourages intake of more food and reduces energy expenditure because it thinks you are starving.

Here are some tips on how you can fix your hormones and lose weight:

Hormone – balancing diet – Eat foods that are high in fiber, good fats and low on sugars will help in balancing your hormones.

Stop drinking – alcohol causes hormone imbalance by limiting the functions of the liver and kidney.

Bulk up on vitamins and fiber – vitamin C, Magnesium Citrate, flax seeds, and high fiber foods will help in regulating your hormones.

4. Exercise the right way

You can run, jump, lift weight and visit gyms everywhere but it would still not make a difference in your weight.

At 200 lbs and above there are exercises that will cause more harm than good to your body like joint pains.

Get yourself a fitness expert to help you determine what activities are best for you at your current weight.

5. Drink lots of water

Water is what makes up most of our bodies.

And drinking at least 10 glasses of water a day will help you reduce weight.

Water is 100% calories free and it helps in suppressing cravings and appetite as well as burning calories.

A study was done on overweight children and it found a 25% increase in resting energy expenditure (calories burn) after drinking cold water.

Drinking water before a meal is also a great way to reduce appetite.

Love and support

Embarking on a weight loss journey alone is the worst thing you can do.

You need your friends and family when things get hard, and believe me, they will.

They are a crucial part of your weight loss success because trying to lose weight with no emotional support is really difficult to do.

12 Snacks for Type II Diabetics

by iGrapez | Blog

12 Snacks for Type II Diabetics

There are in excess of 20 million people in the US who are suffering from Type II diabetes at present. If you happen to be one of them it is time to figure out the proper snack foods in between your meals that will help to control your blood glucose levels and keep it within range. In this post, we have talked about 12 snacks for Type II diabetics that you ought to incorporate in your daily diet regime.

1. Almond and Dried Cranberries

This mouth-watering and sweet diabetes Type II snack is a mix of dried fruits and nuts. As per a study published in 2013, almonds are accountable for restricting any increment of the blood sugar levels that usually happens after you consume anything and also help you to feel full for quite some time. However, portion control is essential with this snack given that both almond and cranberries are rich in calories as well as carbohydrates.

2. Raisins and Greek Yogurt

It will be feasible to prepare a delicious diabetes snack by topping off some quantity of plain Greek yogurt along with some raisins. In a particular study conducted in Greece in the year 2014, individuals suffering from type II diabetes were provided with raisins which happen to be a food dense in carbohydrates and packed with antioxidants. It was observed that raisins were responsible for lowering their blood pressure as well as blood sugar levels significantly. Nowadays, raisins are believed to be an effectual snack item when it comes to lowering blood sugar levels.

3. Hummus with Vegetables

Apart from being rich in calories, hummus likewise provides lots of essential nutrients and fiber. It may be used as a dip for celery, cucumber, carrot sticks, or peppers. In case you do not prefer the taste of hummus, it will be advisable for you to combine it with other vegetables like some low-fat salad dressing, a Greek yogurt made from garlic, cucumber, and spices, and so forth.

4. Chicken Noodle Soup

A bowl of scrumptious chicken noodle soup will prove to be a warm and relaxing snack item for type II diabetics. You can even try a delicious fish soup with some pieces of potato to satisfy your taste buds as well. Apart from being low in the content of sodium, these soups provide us with protein as well.

5. Jicama

Jicama is another snack item which is referred by the doctors to the patients suffering from diabetes. This happens to be a root veggie which tastes great irrespective of whether it is cooked or consumed raw. You need to cut it into sticks after peeling it and then place in the fridge till it becomes cold. Consume this veggie to your fill given that 1 ounce of jicama provides just 2 grams of carbohydrates, 1 gram of sodium, and 11 calories.

6. Hard-boiled Eggs

We all know that eggs are wonderful sources of protein, as well as a fantastic carb-free snack. One can easily have a couple of hard-boiled eggs in between their meals which won’t raise their blood sugar levels by any means. In case you don’t like the taste of boiled eggs, it will be a smart idea to sprinkle some salt and pepper on them to spice up the taste significantly.

7. Cheese Crisps

In case you are in a hurry and are fond of mouth-watering crunchy snack items, a crisp made from real cheese is not going to disappoint you. These snack items are not only low in carbs but will likewise supply calcium and protein too. On top of this, cheese crisps are available in different types of flavors so that you will never run out of choice.

8. Turkey Sandwich

For this particular diabetes-friendly snack item, top 1 whole-grain bread slice along with 2 to 3 ounces of roasted chicken or turkey sans the skin. Add some mustard or some amount of light mayonnaise, sliced tomatoes, and lettuce leaves to enhance the taste significantly. Stay away from any processed or prepackaged meat if possible given that they contain lots of salt. Instead, go for homemade or store-cooked roasted meat.

9. Banana-Berry Smoothie

Prepare this savory snack for type II diabetics by blending a small amount of yogurt or no-fat milk, a small banana, and a cup of frozen berries. While preparing the mix, add some ice which will help to make the smoothie thick without adding any carbs or calories whatsoever. It is essential for this snack to be less than 150 calories, and for this reason, make it a point to measure the ingredients meticulously prior to blending them. You might add some protein powder in the smoothie so as to make it protein-rich.

10. Olives

A lot of experts have recommended the consumption of olives of all types including Kalamata olives for all type II diabetics. In fact, olives prove to be a fantastic option when they are served in combination with vegetable sticks. The fatty acids present in the olives and the fiber present in the veggie sticks are ideal for all diabetes patients out there.

11. Shredded Coconut

It is possible to eat shredded coconuts by combining them with smoothies as well as fresh blueberries. Coconut has the ability to regulate the blood sugar levels and blueberries are packed with antioxidants that protect against free radical damage which can be triggered by enhanced blood sugar levels.

12. Whole Apple

Ingesting one small apple along with the skin is going to provide approximately 20 grams of carbohydrates. You may spread some peanut butter after slicing the apple which will help to enhance the taste to a considerable extent apart from offering 10 more grams of carbohydrates as well. In fact, it will be feasible to control hunger by adding peanut butter to your meals, and thus it will help to regulate our blood glucose levels too.

Conclusion

Type II diabetes isn’t a condition which one must just live with. It will be possible to safeguard our heart, eyes, limbs, and kidneys from any damage caused by the ailment by making some small changes in our daily routine including our diet. These above-mentioned 12 snacks for type II diabetics will allow you to control your blood glucose levels effectively and prevent any complication that might be triggered by the condition otherwise. 

7 Great Exercises to Combat Cellulite

by iGrapez | Blog

Cellulite is what gives the skin on your legs a dimpled or lumpy appearance which some say resemble orange peels or cottage cheese.

It is quite common in the hips, thighs, butt and abdomen and more likely to affect women than men because women tend to store more fat in the lower body like hips and thighs.

In fact, 80-90% of women acquire cellulite at some point in their lives.

It also becomes more common with aging because the skin becomes less elastic as your body stores more fat.

What causes cellulite?

The primary cause of cellulite is fat, but, this doesn’t mean that slim people have a lower risk of cellulite.

Even if you have a slim frame, you may still have a high body fat percentage.

In fact, the formation of cellulite is largely dependent on your genetic makeup.

People store fat in different areas of the body in different quantities.

This fat distribution is largely dependent on your genes.

So, if you’re slim but you have a very uneven fat distribution, say most of your fat accumulating in the legs and minimal fat in your arms, you could develop cellulite.

There are individual fat cells in your body that have connective tissues or cord-like structures running across them.

As your body starts to store more fat, the fat cells become larger and larger which makes them bulge against the tight connective tissue.

The lumps you see are the enlarged fat cells, and the depressions you see are the tight connective tissue trying to hold it down.

There are several other reasons that can lead to cellulite or make it more visible:

• Foods rich in sodium can make your body retain water, giving it a bloated appearance and making the cellulite more visible.

• Your diet is low in Vitamin C which is a key nutrient in collagen production.

Collagen keeps your skin supple and elastic.

• Poor hydration, either drinking too little water or poor moisturizing of the skin.

Dry skin can make the skin less elastic and exaggerate the appearance of lumpy skin.

• Genetic makeup influences where and how much fat your body stores.

• Genetic makeup influences the way your hormones behave.

Hormones play a critical role in cellulite formation.

Falling estrogen levels can reduce circulation, reduce collagen production and enlarge fat cells.

Combating cellulite through exercise

So, the most logical ways to combat cellulite is to:

• Minimize fat through proper diet and exercise.

• Improving circulation through exercise.

• Improve muscle tone using exercise.

• Keep your skin as elastic and supple as possible through proper diet, hydration and skin care.

There are many cellulite treatments out there from massages, laser treatments to cellulite creams that claim to make your cellulite go away.

However, a lot of these treatments aren’t as effective as advertised because they tend to treat the symptoms rather than the root cause of the issue.

Though there have been some good results from laser treatments after six months, cellulite might reappear again after a while.

There are no shortcuts to combating cellulite.

Laser treatments are a temporary way to deal with the problem.

Long term maintenance of cellulite requires a long-term commitment to a healthy diet and exercise.

Combating cellulite through exercise means blasting away as much fat as possible in the problem areas.

However, you can’t spot treat fat, so you would need to do traditional cardio exercises to reduce fat overall in the body and to reduce your body fat percentage.

Here are 7 great exercises to combat cellulite:

1. Low-Intensity Cardio

The first step to fighting cellulite is to reduce fat around the body.

Cardio is the most efficient way to reduce body fat percentage.

Low-intensity cardio consists of things like running or walking for long duration’s.

Anything that uses between 50-75% of your maximum heart rate is considered low-intensity exercise.

You end up burning more calories with low-intensity exercise because you’re moving the largest muscles in your body, your leg muscle for a long duration.

Low-intensity cardio is also the best for people who are obese or overweight and are dealing with cellulite.

It burns calories gradually and doesn’t place much stress on your heart or joints.

Cardio also helps to improve circulation in the legs, which are problem areas with cellulite.

2. High- Intensity Cardio

If you don’t have the time to go running for 45 minutes or you can handle a reasonably difficult fitness program, high- intensity interval training (HIIT) might be a great way to reduce cellulite.

High- intensity interval training will have you performing intense short bursts of exercise, which utilize over 85% of your maximum heart rate for short periods of time.

You can do HIIT routines in 10 to 15 minutes. 

Some research has shown that it is more effective at burning fat because it increases your resting heart rate for up to 24 hours after the workout.

You also elevate growth hormone and reduce insulin which can help reduce fat and improve muscle tone.

It is also great because you can incorporate muscle toning exercises into the routine like squat jumps so you’re doing cardio and muscle building exercises at the same time. 

However, HIIT places a lot of stress on the joints so it’s not that ideal for people who are obese or overweight and just starting out with fitness.

3. Squat Jumps

Squat jumps are great because not only do they build your glutes and quads but also improves circulation and burns more fat than stationary squats.

Kill two birds with one stone!

Though, this is probably better for more experienced fitness enthusiasts as they are quite taxing on your joints.

4. Lunges

Lunges come in all variants, you can do stationary lunges, walking lunges and curtsy lunges.

Start by balancing on one bent leg.

Place the other leg behind you, also with the leg bent.

For a traditional lunge, your bent legs should form right angles.

Walking lunges or curtsy lunges are better than stationary ones because they have a greater range of motion so engage more leg muscles.

Walking lunges are normal lunges where you move forward using alternate legs and bending both legs like a normal lunge.

A curtsy lunge is a traditional lunge except you’re placing a leg behind you at a diagonal, instead of straight behind.

5. Deadlifts

Deadlifts also come in many variants, you can do traditional deadlifts, Romanian deadlifts, etc.

For a traditional one, stand with both feet shoulder-width apart.

Bend your upper body down to lift a weight.

Keep your spine straight and act like there’s a hinge at your hips and your legs and upper body are two separate parts connected at the hinge.

Deadlifts are great for building your glutes and muscle tone.

6. Alternating knee tucks

Assume a bird dog position on a yoga mat while balancing on one bent leg and one arm.

One leg and one arm should be kept straight and sticking out.

The arm and leg that’s sticking out should be alternate limbs.

So, if you’re sticking out your right arm, your left leg should be sticking out.

Bring the arm and leg towards your chest by bending your floating leg towards your chest.

Alternate your leg and arm for the next rep.

Use the ones that you were previously balancing on, this time.

These are great for improving muscle tone and building your glutes.

7. Hip Thrusts

Lie on your back (keeping it flat against the mat) on a mat.

Bring your hips up, so that you’re balancing on your shoulders and two legs.

Your thighs, hips, and chest should form a straight line.

Hip thrusts activate your glutes the most out of all leg exercises.

So, it is great for improving muscle tone in your hips, butt and upper thighs which are all problem areas for cellulite.

Top 11 Superfoods for Diabetics

by iGrapez | Blog

Top 11 Superfoods for Diabetics

Although we have become dependent to a great extent on different types of medications and drugs at present, more and more folks are starting to realize the fact that food is actually the most effective medicine whatsoever. In fact, poor diet is accountable for 90% of the chronic ailments that we suffer from nowadays, and the same is true in the case of diabetes as well.

It is imperative to make some smart dietary alterations so as to improve the condition of those suffering from the ailment at any stage of their lives. In the subsequent paragraphs, we have talked about the top 11 superfoods for diabetics right now.

1. Olive Oil

In a study conducted in Spain in 2015, it was revealed that the consumption of olive oil on a regular basis leads to a lower risk of diabetes. On the contrary, one ought to refrain from eating fatty salad dressing as well as butter in order to prevent this condition. Being an effective source of monosaturated fats, olive oil helps in promoting an antioxidant friendly setting as well as satiety for both diabetics and prediabetics.

2. Garlic

We all know garlic for its remarkable medicinal benefits plus vibrant flavor and it is used as a vital food item in many parts of the world since time immemorial. Being made from more than 400 phytochemicals, garlic can also be employed for minimizing and diminishing ailments related to diabetes.

3. Avocados

We usually come across this fruit on Pinterest boards and Tumblr blogs. However, avocados are known for one particular attribute which is that they happen to be a rich source of fat which ought to be incorporated along with one’s diet. In fact, these are abundant in polyunsaturated and monosaturated fats which help to maintain the proper blood glucose levels essential for managing diabetes as well as the overall weight.

4. Dark Chocolate

Being an outstanding source of antioxidants, consumption of dark chocolate helps to regulate glucose metabolism, insulin sensitivity, as well as sugar cravings. According to a clinical study conducted in 2015, it was found that individuals that consumed dark chocolate had enhanced insulin sensitivity as compared to those that did not. It was likewise unearthed that dark chocolate helps to reduce cravings for sugary food items which, in turn, aids in managing diabetes significantly.

5. Turmeric

This superfood for diabetes is a popular ingredient for combating lots of ailments and is grown on a wide scale in the Indian subcontinent. Apart from this, turmeric is likewise used in Indian cuisine which helps to provide amazing health benefits plus flavor. The most notable ingredient in turmeric happens to be curcumin which is capable of regulating blood glucose levels plus reversing insulin resistance effectively. In case you happen to be a prediabetic, make it a point to consume turmeric on a daily basis so as to reduce your chances of developing the condition in the long run.

6. Asparagus

Next, in this comprehensive list of the top 11 superfoods for diabetics, we are going to talk about asparagus. In fact, asparagus is high carb and low-calorie vegetable which is appropriate for diabetics of any age. Being rich in the content of antioxidant glutathione, asparagus helps to minimize any deficiency associated with diabetes. A diabetic can suffer from the deficiency of Glutathione and this can result in cell damage plus other conditions as well. However, asparagus has the potential of rejuvenating Glutathione, thus avoiding any oxidative effect which is prone to people struggling with diabetes.

7. Red Grapefruit

Red grapefruit is abundant in the contents of pectin which is a healthy fiber promoting healthy levels of cholesterol. A study conducted for 16 weeks at the University Of Florida College Of Medicine confirmed that the levels of bad cholesterol (LDL) can be lowered significantly by pectin which likewise aids in enhancing the levels of good cholesterol (HDL) to a great extent. As a matter of fact, it is essential to regulate the cholesterol levels so as to prevent the onset of diabetes or even worsening it (in case the patient is already affected by the ailment).

8. Fish

Fish, which is rich in the contents of omega-3, has the ability to reduce any complication related to diabetes. A study conducted in Europe in the year 2008 depicted that individuals who consumed less than a couple of servings of fish every week were more prone to be affected with diabetes. It was also found by the study that those diabetics that ingested a minimum of 2 fish servings every week were less likely to be affected with any ailment related to the kidneys. Thus, we can rightly assert the fact the fish is capable of fighting diabetes in an effectual manner.

9. Greek Yogurt

Anyone out there will enjoy eating this creamy and delicious snack which happens to be low in carbohydrates as well. As a result, Greek yogurt is considered to be a superfood for the diabetics out there. Because of its extremely low glycemic index, one ought to consume it prior to anything else every morning. Ingestion of low glycemic food items will help to regulate the blood sugar levels to a great extent. Besides this, Greek yogurt is likewise rich in the content of probiotics which also enables it to control diabetes successfully.

10. Berries

All types of berries including strawberries, blueberries, raspberries, and so forth are rich in vitamins, antioxidants, as well as fiber. Being extremely low on the glycemic index, these fruits help to stabilize the blood glucose levels to a great extent. Furthermore, due to their content of bulk fiber, berries likewise encourage weight reduction too.

11. Beans

All types of beans including white, navy, kidney or pinto beans come with multiple health benefits. Apart from being abundant in the content of protein, iron, and antioxidants, beans likewise aid in minimizing the blood pressure levels. However, it is fiber which makes them one of the most effective superfoods for diabetics at present. Approximately 12 grams of fiber can be obtained from one pot of cooked beans which allows us to feel full for an extended period of time. In this way, beans are great for all those who are making an effort to shed pounds within a short period of time.

Conclusion:

Apart from all these top 11 superfoods for diabetics mentioned above, you will come across several more that we have not covered in this post. However, make it a point to consult with your medical practitioner prior to making any alteration in your diet or medicines. In fact, he will be the best person to provide you with valuable advice regarding what changes you ought to make in your diet regime so as to prevent diabetes altogether.