Eating certain superfoods can help manage diabetes and blood sugar, reduce complications, and supply important nutrients. They should also register low on the glycemic index.
Add these ten diabetic-friendly superfoods to your regular diet:
Fatty Fish
Salmon, mackerel, sardines, and other fatty fish provide omega-3 fatty acids that lower inflammation and improve heart health. Aim for 2-3 servings per week of wild caught fish.
Leafy Greens
Leafy GreensSpinach, kale, and lettuce are low in carbs and high in nutrients like vitamin C, magnesium, and antioxidants to control blood sugar.
Avocados
AvocadosThe healthy monounsaturated fats in avocados reduce cholesterol and they are high in fiber to steady blood sugar. Avocados also provide satiety so you are less likely to crave empty calories.
Walnuts
WalnutsWalnuts offer antioxidants, vitamin E, and alpha-linolenic acid (ALA), an anti-inflammatory omega-3 fat especially beneficial for diabetics.
Broccoli
BroccoliA true superfood, broccoli is packed with antioxidants and has just 5g net carbs per cup cooked. It’s a nutritious, low-glycemic choice.
Quinoa
QuinoaA complete protein full of fiber, quinoa has a low glycemic index making it great for blood sugar control and preventing diabetes complications.
Whole Grains
Whole GrainsBrown rice, barley, farro and oats regulate blood sugar, reduce inflammation and risk of cardiovascular disease. They also provide soluble fiber which helps to control LDL cholesterol…an added bonus.
Beans
BeansBeans such as black beans, kidney beans, navy beans, cannelloni beans, split peas and many others I didn’t mention, are low in fat and calories but loaded with protein and fiber. These little powerhouses contain both soluble and insoluble fiber which make them a great addition to a heart and blood sugar healthy diet.
Extra Virgin Olive Oil
Extra Virgin Olive OilThe abundance of healthy monounsaturated fats in olive oil slashes heart disease risk and regulates blood sugar.
Low Glycemic Fruits
Low Glycemic FruitsFruits like blueberries and strawberries are delicious and nourishing while still being low on the glycemic index. Aim for local, organic berries in season for the best benefit. If you don’t live in an area where there are local berries, go for frozen. Frozen fruits are often picked at the peak of ripeness and flash frozen to maintain their flavor and nutrients.
Summary
Incorporating more of these superfoods into a varied, diabetic-friendly diet can help manage symptoms and reduce complications related to diabetes. Aim to eat a wide array of the most nutritious foods.
Need help finding the foods that are right for you? I’m happy to help.
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I’m not diabetic, but I definitely would follow this diet just because it looks delicious. I am, however, on an elimination diet because of suspected food intolerances and most of the foods on this list are okay foods for me to enjoy!
I hope you get to the bottom of your food intolerance Alice. But in the meantime…eat the foods on the list.
Wow I never knew that these foods would be great if you were a diabetic. Makes me want to eat more vegetables.
You can’t go wrong eating good fresh veggies Melissa.
With all of these great foods around, how did we ever get in the habit of eating the not so great foods?
I am not diabetic but they are on my regular shopping list, except for the fish.
Blog on !
That is a question for the ages Doug. IT’s all about convenience and that convenience is slowly killing us.
Glad to know I am making good choices even though I am not diabetic. I need to cut back my portion sizes though and maybe snacking also.
These choices are good for anyone who wants to make good food choices. When you choose the foods that provide the right nutrition, it’s easier to limit portion sizes because your body is getting what it needs.