If you want to improve your health, a good rule of thumb is to EAT THE RAINBOW.
Naturally-colored foods...
...with rich hues, from green, to blue, to red...
...indicate that vitamins, minerals,
and other blood sugar-stabilizing compounds can be gained from eating these SUPER-FOODS.
But, what about the very darkest shade... BLACK?
Foods which contain potent dark antioxidants, like ANTHOCYANINS...
...also help your body to manage blood sugar and insulin,
and they can keep your vital organs functioning properly.
So stay tuned, because we're going to reveal 10 amazingly
beneficial BLACK-COLORED foods to help you increase your insulin sensitivity.
Plus, we re giving you an EXTRA unexpected black food that has been proven to promote restful sleep
...which can work to fight insulin resistance.
So, let's get right into...
11 BLACK SUPER-FOODS THAT IMPROVE INSULIN SENSITIVITY
Number 11. BLACK BEANS
Black beans don't just taste great They also deliver enormous benefits for your heart, blood,
and all-round health. And they contain a powerful weapon for helping you fight insulin resistance...
FIBER.
Black beans are actually a rich source of both SOLUBLE FIBER and INSOLUBLE FIBER. Insoluble
fiber aids digestive health, while soluble fiber works to decrease artery-clogging LDL cholesterol.
Plus, multiple studies have linked diets high in soluble fiber to increased INSULIN SENSITIVITY.
Soluble fiber also helps to decrease cholesterol and reduce hunger... which,
in effect, can help you to lose weight. And losing weight, in and of itself,
has been shown to improve insulin sensitivity.
Black beans get their color from ANTHOCYANIDIN: an antioxidant compound
which is also particularly beneficial for insulin sensitivity and blood sugar regulation.
This flavonoid compound also works to reduce inflammation while lowering the risk of cancer,
heart disease, and Alzheimer's disease. It s also been found
to lower the risk of developing type 2 diabetes.
Meanwhile, black beans also are rich in other diabetes-fighting nutrients,
including FOLATE, THAMINE, COPPER, and MAGNESIUM.
So there's really no reason to pass up black beans as your legume of choice!
Next, we have a secret miracle food to supercharge your meals...
Number 10. NIGELLA SEED
Nigella seed, also known as kalonji or black cumin,
has been used for centuries to treat various ailments.
This seed contains special antioxidants like THYMOQUINONE, CARVACROL, and T-ANETHOLE...
...which have all been found to exhibit anti-diabetic properties.
Most significantly, studies show these compounds can improve insulin and blood glucose modulation.
Other studies suggest that nigella seeds may contain anti-cancer properties,
reduce asthma, and provide protection to the kidneys.
Plus, if you struggle with skin conditions, get this: this antibacterial compounds within
this super seed have been shown to kill bacteria associated with skin infections.
Nigella seeds are traditionally used with Indian naan bread and curries but also tastes
great sprinkled over black bean dishes, on salads, with yogurt, or in smoothies.
Number 9. BLACK BEAUTY TOMATOES
Tomatoes are a rich source of VITAMIN C, and POTASSIUM...
... antioxidants which provide a long list of health benefits,
including their ability to aid blood sugar regulation.
But, thanks to their dark hue, black beauty tomatoes have an extra special ingredient...
...those very special ANTHOCYANINS. This pigment not only protects cells from damage,
it can aid memory and brain health while reducing the risk of heart disease and diabetes.
Black tomatoes also contain the carotenoids BETA-CAROTENE, LYCOPENE,
and LUTEIN, which all provide a range of benefits, including....
...a reduced risk of certain forms of cancer,
skin protection skin from sun damage, improved cardiovascular health...
... and they can work to decrease the chances of MACULAR DEGENERATION,
which is always of great concern for those suffering from diabetes.
Furthermore, studies have found that black tomatoes
contain particularly high levels of MELATONIN.
This hormone directly impacts your CIRCADIAN RHYTHM, or the body's wake-sleep cycle,
and getting proper levels of melatonin can improve sleep quality. Did you know research
has shown that quality sleep can work to increase insulin sensitivity? It's true!
So, for your next salad, try something new, with BLACK beauty tomatoes.
Number 8. OOLONG TEA
It's no secret that tea is good for you,
but did you know that some varieties are especially beneficial for diabetics?
Black-colored oolong tea is one of them.
In fact, a study published in the journal Diabetes Care found that
drinking oolong tea daily for a month led to significantly lower plasma fructosamine
concentrations in participants blood, compared to drinking water alone.
Plus, oolong tea has a unique profile of CATECHINS
and POLYPHENOLS potent antioxidants that protect against chronic high blood sugar.
A large part of the equation for improved insulin sensitivity is weight management,
and, luckily, research shows that oolong tea can stimulate fat burning.
In fact, a recent study found that regularly consuming oolong tea can
work to increase the amount of calories your body burns by approximately 3.4%.
Plus, oolong tea also contains the amino acid L-THEANINE,
which is known to boost cognitive ability and brain activity. And, like melatonin,
it can improve sleep quality, which helps to increase insulin sensitivity.
So, drink up, with black oolong tea, and you'll reap multiple diabetes-fighting benefits!
Now, guess which every-day ingredient is actually a MUST-HAVE for improved insulin sensitivity?
Number 7. BLACK PEPPER
Black pepper is one of the most popular spices,
but did you know that it s also one of the healthiest?
PIPERINE is the primary bioactive compound in black pepper, and it
has been shown to improve glucose tolerance and insulin sensitivity.
This antioxidant also works to improve the body's ability to absorb medications...
..it reduces inflammation...
...and it has been found to promote healthy gut bacteria... which,
in turn, aids digestion and blood health.
Meanwhile, a recent study found that black pepper
may have a significant positive impact on decreasing the symptoms of arthritis.
However, we should note that research has found consuming black pepper in excess may
actually create a blood glucose increase. So, yes, you can get too much of a good thing.
Still, you can, and should make use of classic black pepper as part of your regular cooking
routine, as this spice will lend you some impressive diabetes-fighting benefits.
Number 6. BELUGA
No, not the cute white whale...
...Beluga is also the name for BLACK LENTILS!
These nutty-tasting legumes are packed with nutrition, as they supply multiple
diabetes-fighting micronutrients, including IRON, FOLATE, and MAGNESIUM.
Iron helps to transport oxygen throughout the body,
while folate is important for cell regeneration and growth. Magnesium
helps to relax blood vessels, reducing the risk of cardiovascular disease.
Lentils are an excellent source of plant-based protein, which works to slow digestion,
essentially helping your body better regulate your blood sugar. And lentils,
in general, contain anti-cancer, anti-inflammatory, antioxidant POLYPHENOLS.
Meanwhile, lentils are also renowned for their excellent supply of both soluble and insoluble
fiber, which will aid your digestion, help to lower harmful LDL cholesterol,
decrease your post-meal blood sugar levels, and improve your insulin sensitivity over time.
Plus, in 2005, scientists determined that their black color was due to the supply
of the antioxidant ANTHOCYANIN. In fact, anthocyanins are only found in the black
variety of lentils, although red, brown, and yellow lentils also deliver plenty of benefits.
But with the anthocyanins present in beluga black lentils,
this legume can also help you fight back against cancer-causing free radical damage.
Beluga lentils make a great addition to salads or soups, as well as veggie burgers or curries.
Next, we'll look at a diabetic-friendly rice alternative which won't spike blood sugar...
But first, it's time to reveal your 3 free gifts!
Discover an entire world of diabetes-fighting knowledge, tips, and tricks, with...
- SUPERFOODS FOR DIABETICS - EPISODE 1 of THAT DIABETES DOCUMENTARY
- and the new cookbook, SNACKS, MEALS AND DESSERTS THAT LOWER BLOOD SUGAR!
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Now, back to the list.
Number 5. BLACK QUINOA
Like black lentils, black quinoa can be an excellent plant-based protein choice,
which will aid satiety and post-meal blood sugar regulation. In fact,
quinoa contains all 9 essential amino acids, making it a complete protein choice.
Quinoa is also loaded with powerful micronutrients, including COPPER,
FOLATE, IRON, MAGNESIUM, PHOSPHORUS, and ZINC.
A serving of quinoa also supplies over 50% of the recommended daily intake for MANAGANESE,
which, importantly for diabetics, plays a key role in fat and carbohydrate metabolism.
Plus, it's loaded with other beneficial compounds, like FLAVONOIDS and SAPONINS.
Saponins are a particularly exciting,
as a study in the journal Diabetes Management found that they inhibit the enzymes which break
down disaccharides. This helps to prevent blood sugar levels from spiking post-meal.
So go ahead and swap that white rice for black quinoa
You won't regret it!
What else can you add to your diabetes-fighting
salad for increased insulin sensitivity? Forget the color green, and go for...
Number 4. BLACK OLIVES
Did you know that black olives are one of the healthiest foods on the planet?
They are a key part of the famous Mediterranean diet,
and have been shown to protect against heart disease, cancer, and other chronic conditions.
These little guys are packed with healthy monounsaturated fats, which promote healthy
cholesterol levels. In fact, olives supply OLEIC ACID, which has been shown to reduce inflammation
and hypertension, and studies show this type of fat can improve arterial health in general.
Plus, they're a great source VITAMIN E, IRON, MAGNESIUM, and POTASSIUM.
They also contain a compound called OLEUROPEIN,
which has been found to improve insulin sensitivity.
Meanwhile, research also shows that olives may help to increase the
body's production of the antioxidant GLUTATHIONE
...which has been found to provide protection against oxidative stress,
liver damage, and even Parkinson's disease.
So go ahead and try black olives in your next refreshing salad,
for a delicious way to improve your insulin sensitivity!
Number 3. CHIA SEEDS
Chia seeds are a wonderful black-colored anti-diabetes
choice because they are a fiber-rich,
and they contain several compounds which help regulate blood sugar levels, including...
MAGNESIUM, NIACIN, PHOSPHORUS and ZINC. These micronutients improve nerve health, bone health,
digestive health, skin health, and they aid the body in the processing of carbs and fat.
Chia seeds also contain the antioxidants CHLOROGENIC ACID, CAFFEIC ACID, QUERCETIN,
and KAEMPFEROL. All told, these phenolic compounds work to improve cardiovascular
health while providing protection for your liver.
Additionally, chia seeds are an excellent source of OMEGA-3 FATTY ACIDS, specifically
ALPHA-LINOLENIC ACID, which has been found to decrease the risk of heart disease.
Plus, research has shown that chia seed consumption can
reduce inflammation associated with diabetes complications like heart disease and stroke.
To make your chia seeds more enjoyable and beneficial, soak them in water,
coconut milk, or nut milk. This helps your body to absorb more of their nutrients.
Now, the name of this next food may make it sound unappetizing,
but you and your body will absolutely love...
Number 2. BLACK FUNGUS MUSHROOMS
Black fungus mushrooms have been used for centuries in traditional medicine,
but they ve recently become a staple in Chinese cuisine. Researchers, meanwhile,
have uncovered multiple health benefits of these odd-looking, ear-shaped fungi.
A quarter-cup serving of black fungus mushrooms contains 5 grams of carbohydrates,
but also 5 grams of dietary fiber, giving them a net zero carb count. It also makes
them a low-GI food, which means they won t spike your post-meal glucose levels.
These mushrooms supply small quantities of blood sugar-stabilizing micronutrients,
including CALCIUM, FOLATE, MAGNESIUM, PHOSPHORUS, and POTASSIUM.
And they are an excellent source of antioxidant POLYPHENOLS, which work to fight cancerous
oxidative stress while also helping to lower the risk of heart disease. Polyphenols
also offer protection against heart disease, neurodegenerative diseases, and type 2 diabetes.
Plus, black fungus mushrooms contain BETA GLUCAN, a prebiotic soluble fiber which feeds beneficial
gut bacteria. It also works to slow digestion, thus aiding post-meal blood sugar regulation.
A 2019 study found that black fungus mushrooms
can relieve the stress state caused by high sugar levels.
Other studies found immune-enhancing, anti-inflammatory, antiviral, anticoagulant,
and antitumor properties within these black mushrooms.
With a subtle taste, these mushrooms will soak up the other flavors in your dish
making them a perfect addition to your next diabetes-fighting stir-fry or soup.
So, which black SUPER-FOOD is possibly the very best choice for improved insulin sensitivity?
For your next savory meal, be sure to include...
Number 1. BLACK GARLIC
Wait, isn't garlic supposed to be white?
While typical garlic is lighter in color, it can be fermented,
which alters the flavor and nutrient profile while also darkening its color.
While garlic contains trace amounts of notable diabetes-fighting micronutrients,
including VITAMINS B6 and C, plus MANGANESE and SELENIUM...
...The main super-power of garlic, in general, comes from the compound ALLICIN...
...which is released when garlic is crushed.
Allicin is responsible for the antibacterial and antiviral properties of garlic,
and it also exhibits anti-fungal activity. It has also been shown reduce dangerous LDL
cholesterol while increasing heart-aiding HDL cholesterol in those with high lipid levels.
And with black garlic, during fermentation, allicin is converted
into ALKALOIDS and FLAVONOIDS which intensifies their antioxidant value.
Regularly consuming black garlic can also provide notable reductions in
multiple diabetes risk factors. In fact, it's been shown to reduce blood glucose,
boost immunity, decrease blood pressure and cholesterol, aid appetite control,
protect against liver damage, and it may even help to prevent Alzheimer's disease.
So try fermenting your garlic for some SUPER-powered, blood sugar-regulating benefits.
Ok, there you have it...
...Not just 10, but 11 unique BLACK foods to help you improve your insulin sensitivity!
And now we want to hear from you!
Have you experienced better blood sugar control when consuming any of these black-hued foods?
Share your thoughts with our community in the comment section below!
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