Ginger: Source of Active Thiols

• Ginger
  
  Ginger is one type of food that, if included in a diet on a daily basis, will improve health. Ginger contains a large number of active thiols, which are important in protein synthesis, and which increases detoxification substrates and enzyme activators. This aids metabolism, which improves glycemic response and insulin sensitivity. These active thiols can also be found in other foods like onions, garlic, brassica sprouts and eggs.
  
  

Berries: Rich in Anthocyanidins and Other Flavanoids

• A blueberry containing flavanoids like anthocyanidin
  
  Berries like blueberries, raspberries, strawberries and others are rich sources of anthocyanidins. Anthocyanidins are one type of flavonoids, also known as bioflavonoids, and are known for their antioxidant activity. Polyphenolic compounds like flavonoids are remarkable for their anti-allergic, anti-inflammatory and anti-cancer activity. UCLA researchers found that smokers who ingested high levels of flavonoids in their diet had lower levels of developing lung cancer, in one 2008 study. Specifically for diabetics, flavanoids have demonstrated improvements in fasting glucose levels, glucose tolerance levels and insulin sensitivity. Other flavanoid-containing foods include spinach, lima beans, kidney beans, lettuce and onions.
  
  

Nuts and Seeds

• Walnuts are high in fiber and mineral content
  
  Nuts and seeds are perfect for the diabetic, for a variety of reasons. Diabetics need essential fibers in their diet, at least 14 or 15 grams a day; low fiber has been associated with decreased glycemic response. Nuts and seeds contain high amounts of fibers, as well as vitamins and minerals like Vitamin E and selenium. Nuts can be high in fat, but typically are made of mostly monounsaturated and polyunsaturated fats, not as bad for you as saturated or trans fats. Further, nuts have high levels of plant sterols and omega-3 fatty acids, which have been shown to lower LDL cholesterol (low-density lipoprotein, the bad kind). They also have low glycemic indexes, meaning they won't provoke a strong glucose reaction. Types include almonds, cashews, flaxseeds, sesame seeds and walnuts.