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:
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.
Spinach, kale, and lettuce are low in carbs and high in nutrients like vitamin C, magnesium, and antioxidants to control blood sugar.
The 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 offer antioxidants, vitamin E, and alpha-linolenic acid (ALA), an anti-inflammatory omega-3 fat especially beneficial for diabetics.
A true superfood, broccoli is packed with antioxidants and has just 5g net carbs per cup cooked. It’s a nutritious, low-glycemic choice.
A complete protein full of fiber, quinoa has a low glycemic index making it great for blood sugar control and preventing diabetes complications.
Brown 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 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
The abundance of healthy monounsaturated fats in olive oil slashes heart disease risk and regulates blood sugar.
Low Glycemic Fruits
Fruits 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.
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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