Diabetes Superfoods That You Must Add To Your Diet

Diet is an important component of diabetes management. A healthy and balanced diet can help you lower your blood sugar levels as well as prevent many complications associated with diabetes. However, some foods are considered superfoods for diabetes patients, owing to their many health benefits. They are rich in fibre, antioxidants, vitamins and minerals that not only help to manage diabetes but also prevent the development of the disease. 

13 Superfoods For Diabetes:

Beans

Beans are a rich source of plant-based protein and fibre. They are packed with vitamins and minerals such as calcium, potassium and magnesium. They also have a low glycemic index, making them one of the best foods to include in your diabetes diet. 

Citrus Fruits

Citrus fruits such as oranges, lemons and grapefruits are rich in vitamin C, potassium, folate and fibre content. The antioxidants present in these fruits help to prevent many diabetic complications.   

Berries

Berries such as strawberries and blueberries are rich in vitamins, antioxidants, fibre, potassium and manganese. These highly nutritious fruits are one of the best foods to eat for diabetes.  

Tomatoes

Low in carb and calories, tomatoes are highly beneficial for diabetes patients. They are rich in vitamin C, vitamin E and potassium, and help in reducing the risk of cardiovascular diseases associated with diabetes.   

Whole Grains

Whole grains such as oats, quinoa, barley and farro are highly rich in vitamin B, magnesium, iron and folate. They are an excellent source of fibre, both soluble and insoluble. Whole grains help to lower cholesterol levels and prevent weight gain. They also help to boost heart health and reduce the risk of heart diseases associated with diabetes.    

Milk And Yoghurt

Milk and yoghurt are not only rich in calcium but also proteins and vitamin D, making them a great choice for people with diabetes. They also contain probiotics that aid in preventing the growth of many harmful bacterias. 

Fatty Fish

Fatty fish such as salmon, sardines and mackerel have a high content of omega-3 fatty acids, making it one of the best foods for diabetes. Omega-3 fats help to reduce inflammation in the body and prevent heart diseases caused due to diabetes. It is also rich in proteins, making it highly nutritious.

Nuts

Nuts such as almonds, cashews, hazelnuts and walnuts are rich in magnesium and fibre. Many nuts such as walnuts also contain omega-3 fatty acids. Nuts help to reduce inflammation and blood sugar levels in the body. A handful of nuts can also help you feel full for longer, making it an ideal snack for diabetes. 

Flax Seeds

Flax seeds are rich in viscous fibre that helps in improving insulin sensitivity in the body. They help to lower blood sugar levels and blood pressure levels in the body, reducing the risk of heart diseases. They are also a rich source of omega-3 fatty acids, making them a perfect food for diabetes.  

Olive Oil

Extra virgin olive oil is not only beneficial in managing diabetes but also preventing the disease. It is highly effective in controlling the blood sugar levels of the body. Rich in vitamin E, polyphenols and monounsaturated fatty acids, olive oil helps to reduce cardiovascular diseases in the body. The antioxidants found in olive oil prevent the oxidative damage done by free radicals and further boosts heart health.   

Leafy Green Vegetables

Leafy greens such as spinach and kale are considered the best superfood for diabetes. They are packed with vitamin A, vitamin C, vitamin K, vitamin E, iron, calcium, potassium and fibre, making them highly nutritious for the body. They are also low in calories and carbohydrates, making them efficient in controlling blood sugar levels. Including these leafy greens in the diet can prevent many heart diseases in the body.

Sweet Potatoes

Sweet potatoes have a lower glycemic index and can be used to satisfy your sweet craving. They are an excellent source of vitamin A, vitamin C, potassium and fibre and can aid in lowering blood sugar levels. 

Avocados

Rich in fibre and healthy fats, avocados can help you lose weight. This makes them an ideal food for diabetes as they reduce the risk of being overweight. They are also known to reduce the progression of diabetes and its complications.   

Reference Links:

1. https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/diabetes-superstar-foods
2. https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463
3. https://www.diabetescarecommunity.ca/diet-and-fitness-articles/diabetes-diet-articles/10-diabetes-superfoods-know/
4. https://www.healthline.com/nutrition/16-best-foods-for-diabetics
5. https://www.medicalnewstoday.com/articles/317112