Healing Diabetes Naturally Eating These Best Foods | Barbara O’Neill
Healing Diabetes Naturally Eating These Best Foods | Barbara O’Neill
Barbara O’Neill begins her dietary recommendations with a strong emphasis on vegetables, particularly non-starchy ones. Leafy greens such as spinach, kale, swiss chard, and collard greens are rich in vitamins, minerals, and phytonutrients that support overall health without spiking blood sugar levels. Vegetables like broccoli, cauliflower, zucchini, cucumber, and Brussels sprouts provide fiber that slows the absorption of sugar into the bloodstream, preventing sudden spikes in glucose levels.
In addition to vegetables, Barbara O’Neill highlights the power of legumes such as lentils, chickpeas, and beans. Legumes are an excellent source of complex carbohydrates, which break down slowly in the body, providing a steady release of glucose and preventing blood sugar spikes. They are also rich in plant-based protein and soluble fiber, both of which contribute to improved insulin function. Studies have shown that regular consumption of legumes can reduce hemoglobin A1c levels, a key marker of long-term blood sugar control.
Barbara O’Neill doesn’t stop at vegetables and legumes. She stresses the importance of incorporating nuts and seeds into the diabetic diet. “Nuts and seeds are nature’s little powerhouses,” she explains. “They provide protein, healthy fats, fiber, and a host of vitamins and minerals that support metabolic health.”
Nuts like almonds, walnuts, pistachios, and Brazil nuts have been shown to lower fasting blood sugar and improve insulin sensitivity. They are particularly rich in monounsaturated and polyunsaturated fats, which help reduce inflammation and support cardiovascular health — a major concern for diabetics, who face higher risks of heart disease.
Seeds such as chia, flax, pumpkin, and sunflower seeds offer similar benefits, along with an abundance of omega-3 fatty acids and lignans that promote hormonal balance and reduce oxidative stress. Barbara O’Neill encourages diabetics to enjoy a small handful of nuts or seeds daily, either as a snack or sprinkled over salads, porridge, or smoothies.
Contrary to some low-carb advocates who caution against grains for diabetics, Barbara O’Neill makes a compelling case for including whole grains in moderation. “Not all carbs are created equal,”. “Whole, unrefined grains have their fiber and nutrients intact, which makes them an ally rather than an enemy in blood sugar management.”
Among her top grain recommendations are millet, oats, quinoa, buckwheat, barley, and amaranth. These grains are naturally gluten-free or low in gluten and have a low to moderate glycemic index, meaning they cause a gradual rise in blood sugar rather than a sharp spike. They are also high in fiber, which slows digestion and enhances satiety, helping diabetics avoid overeating.
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