Diabetes Superfoods

 

A person with diabetes will need to be conscious of how foods may influence their blood glucose.

Persistently high blood sugar levels can result in damage to blood vessels and nerve cells. It can affect all the body’s organs and lead to vision loss, kidney damage, and a higher risk of disease and stroke. Choosing the right foods can help prevent type 2 diabetes, and it can stop the symptoms and complications of diabetes from getting worse:

Walnuts

The combination of fiber, protein and healthy fats in walnuts makes them a great alternative to simple carbohydrate snacks.

The fatty acids in walnuts can increase good cholesterol while decreasing harmful cholesterol. This may reduce the risk of heart disease or heart attack. People with diabetes are at a higher risk for these conditions.

Walnuts also contain fiber which can help improve blood sugar levels, reduce cholesterol, and lower the risk of some of the complications of diabetes.

Avocado

Avocado is a good source of healthy fat, as well as about 20 different vitamins and minerals. It is high in potassium, vitamins C, E, and K, lutein and beta-carotene.

Eating foods that contain healthy fats may increase fullness, thus helping you lose weight. When a person with diabetes loses weight, their blood sugar levels may improve, too.  Eating fat also slows the digestion of carbohydrates, which helps to keep blood sugar levels more stable.

Avocado is high in fiber which can lower risk of diabetes and its complications while vitamin E could improve oxidative stress and glucose management in people with diabetes who were also overweight.

Ezekiel bread

Ezekiel bread is one of the healthiest types of bread which contains less processed ingredients.

Whole grains are rich in B vitamins, minerals, and antioxidants. Sprouting grains even increase these amounts while reducing starch content, compared with whole-grain breads.

An article published in the Journal of Nutrition and Metabolism notes that whole-grain breads, and especially sprouted-grain breads, have improved blood sugar response in research involving men with obesity.

Pumpkin seeds

Pumpkin seeds are a good source of magnesium, fiber, and healthful fatty acids. The body needs magnesium for over 300 processes, including breaking down food for energy.

Low magnesium levels are common in people with insulin resistance, which is one reason why diabetes occurs.

Chia seeds

Chia seeds are rich in antioxidants, omega 3 fatty acids, fiber and magnesium. All of these may help reduce the risk of type 2 diabetes and diabetes complications.

Ginger

Ginger is good for health benefits relating to diabetes. Some research has found that ginger can reduce fasting blood sugar levels and improve insulin sensitivity in people with type 2 diabetes. 

Spinach

Spinach is a good source of dietary potassium. Researchers have linked a low potassium intake with a higher risk of diabetes and diabetes complications. 

Cinnamon

Some studies have suggested that cinnamon can lower blood sugars in people with diabetes. 

A 2019 study published in Clinical Nutrition found that people with diabetes who used cinnamon supplementation saw improvements in body mass index (BMI), blood sugar levels, and lipid levels than those who did not. 

This was especially true of those with a BMI of 27 or above.

Tomatoes

Tomatoes can help reduce blood pressure for people with diabetes.

Fresh, whole tomatoes have a low glycemic index (GI) score, which release their sugar slowly into the bloodstream and are unlikely to trigger a blood sugar spike. One reason for this is that they provide fiber. These two factors can help a person to feel full for longer.

Thus eating tomatoes might help reduce the cardiovascular risk that is associated with type 2 diabetes.