The simplest things on which people with diabetes can bank on are foods with huge health benefits, especially for diabetics. They are called diabetic superfoods for the sole reason that they are packed with nutrients and provide multiple benefits like boosting metabolism and healthy management of blood glucose levels.
Let us take a look at some of the superfoods in the diabetic food list and understand the benefits they provide:
Beans are a great source of protein and vitamin A, both a necessity for diabetics. Rich in soluble fiber, beans are also known to reduce bad cholesterol levels as well as balance blood glucose.
Although they are also rich in carbohydrates and hence not advised for those following a low-carb diet, beans must not be completely excluded from diet in diabetics. In fact you can include them into a diet low in glycemic index to improve your glycemic control and risk the heart disease.
Particularly beneficial in type 2 diabetes, non-starchy vegetables are an important food for diabetics, which contain lots of vitamin A, vitamin C, and vitamin K. Needless to say, non-starchy veggies are rich in soluble fiber which helps lower bad cholesterol and maintain healthy blood glucose.
Some common examples include:
We all know citrus fruits are rich in vitamin C and help build our immunity and heart health along with balancing blood pressure and of course blood sugars. Although they are high in carb content too, eating in moderation is the key to benefit from their nutrients without overloading on the carbs.
Another important part of diet in diabetics, several studies have linked berries to a number of health benefits for people with diabetes, particularly type 2 diabetes. Berries are also a good source of vitamin C and fibre, and they don’t contain many carbohydrates. Berries are best incorporated into breakfast or dessert. Turn your unhealthy or carb-heavy meals into something more nutritious with berries.
Nuts and Flaxseeds etc.
Rich in magnesium, fiber, and omega-3 fatty acids, walnuts, flaxseeds and other nuts have been proven to keep your heart and brain functioning healthy and lower bad cholesterol levels. They’re full of vitamin E, folic acid, zinc, and protein. Nuts have very low glycemic score and hence have also been studied and found to lower the risk of developing diabetes.
One of the basic necessities for proper functioning of all your organ systems is Vitamin D yet many of us don’t get as much as we need. Non-fat dairy foods, including milk and yogurt are fortified with vitamin D. Being low in glycemic index, these act as smart choices for the diabetics.
Fish is recommended mainly for its protein and abundance of monounsaturated fat – or “good” fat – which improves heart health and reduces levels of “bad” cholesterol.
Fish is also rich in vitamin D and vitamin B2. Vitamin B2 makes your bones healthy, which is good for people with diabetes, whose bones can become weak by high blood glucose levels. Vitamin D is good for the skin, eyes, red blood cells, and nervous system, all of which can potentially be damaged by diabetes.
Incorporating these superfoods in your daily diet will help you live healthy with diabetes without anything to stress about. It is also a good practice to keep monitoring your blood sugar levels using a glucometer.