Persistent high blood sugar levels are a benchmark of diabetes. That affects kidney function, vision, blood vessels as well as the nervous system. While anti-diabetic medicines take care to restore the homeostasis of sugar, your food choices say a lot about blood sugar control. Nutrition and diabetes go hand in hand. Having proper nutrition will help diabetic patients to control their glucose levels as well as maintain a healthy weight.
Making the right choice of superfoods can help you manage diabetes without compromising on your favorite food. Having diabetes doesn’t mean you always have to settle for bland options. You can add a delicious twist by choosing superfoods.
We will help you make the correct choices of diabetes control food. Here goes the list:
Walnuts
Walnuts are alternatives to carbohydrates to munch for snacks. Rich in soluble and insoluble fibers, walnuts help in reducing the bad cholesterol, improve good cholesterol, and induce weight loss. Since increased weight in diabetes can put you at a higher risk of cardiovascular complications, walnuts are a great boon for you. Add walnuts to your cereals or crush them on the salad.
Avocado
Avocado is power-packed with potassium, 20 different vitamins, beta carotene, and healthy fats. Avocados will give you a feeling of fullness, and slow down carbohydrate breakdown. Rich in vitamin E, they reduce oxidative stress. Research studies have suggested that avocado is one of the important superfoods for type-1 diabetes and helps in slowing the progression of the disease. It is the best alternative to butter or mayonnaise, and you may use it as a healthy bread spread.
Ezekiel bread
Bread baked from sprouted grain is Ezekiel bread, one of the diabetes superfoods. Made from sprouts, its nutritional value is much more than white or whole-grain bread. Ezekiel bread is better than whole grain bread as it is low in starch content and rich in vitamins, minerals, and antioxidants. It is a good alternative to controlling weight in people with diabetes. Just top it with avocado and enjoy your bread.
Pumpkin seeds
A rich source of magnesium, pumpkin seeds helps in several metabolic processes that run smoothly in our body due to magnesium. They help manage blood sugar levels and also improve the lower levels of magnesium if you have diabetes. Include this superfood in your salads, bake them or salt them, and have them as a snack.
Strawberries
Berries are one of the diabetes superfoods that give you vitamin C, a powerful antioxidant. Strawberries are tasty and healthy. Animal studies have shown that they reduce the kidney and brain complications of diabetes. However, watch out for the number of strawberries you consume as it may raise sugar if taken in large quantities. The best way to have strawberries is in the form of a smoothie with milk, but without sugar.
Chia seeds
Rich in fiber, chia seeds control the rate at which food moves through your stomach. They slow down the carbohydrate metabolism and help maintain stable blood sugar levels. They are good for glycemic management and promote moderate weight loss. Research shows they contain omega fatty acids and help to reduce inflammation. Sprinkle them on oats and salads. Chia seeds can also be added to baked dishes as a vegan alternative to eggs.
Ginger
Anti-inflammatory and antioxidant, what can be more refreshing than a chai with ginger? Ginger has been proven to control fasting blood sugar levels. Adding pure ginger powder to your meal enhances the taste and helps control diabetes. You can have sugarless ginger tea or add ginger to salads.
Spinach
It is one of those superfoods for type-1 diabetes management that are low in calories and rich in potassium, vitamins, iron, and fiber. Being rich in fiber, spinach also helps to maintain gut health. Cook a sabzi or simply make a soup or smoothie. There are so many ways to have non-starchy spinach on your plate.
Cinnamon
Cinnamon is a widely used spice in India with the medicinal value of lowering blood sugar and cholesterol. Cinnamon extract is now popular as a complementary natural health supplement for the management of diabetes. Spice up your food with cinnamon powder and have this healthy alternative in your meal.
Tomatoes
Tomatoes are a non-starchy vegetable and contain powerful antioxidants that help to reduce oxidative stress in chronic diseases like diabetes. Low in glycemic index and high in fiber, fresh whole tomatoes are good for controlling sugar spikes. They also control blood pressure. Eat them as a salad or make a soup and enjoy them.
Meal plan
While you plan your meal, choose smaller plates and small portions of food. Include the superfoods for best results. Here is a one-day menu for you:
Breakfast:
- Ezekiel bread, toasted
- Avocado
- Spinach
- Boiled eggs
Lunch:
- Leafy greens
- Quinoa
- Roasted beet
- Chicken/tofu/tuna
Snacks:
- Walnuts
- Pumpkin seeds
- Chopped apple
- Ginger tea
Dinner:
- Salmon fish
- Sweet potato topped with cinnamon
- Non-starchy vegetables such as green beans, cabbage, and cauliflower
Food that helps manage blood sugar
You may choose the following:
- Let your every meal contain fiber, lean meat, slow-digesting carb, and healthy fat.
- Limit starch and quick-digesting carbs.
- Choose oatmeal, non-starchy vegetables, and muesli as they have a lower glycemic index.
- Avoid high glycemic index foods such as sugar, bread, and cornflakes. Processed food items and those made from refined flour should be avoided.
FAQs
What is the best superfood for diabetes?
Walnuts, chia, spinach, and tomatoes are the best diabetes superfoods. Foods that are power-packed with antioxidants and minerals are good for health.
What foods can people with diabetes eat freely?
Lean proteins, healthy fats, fiber-rich food, and non-starchy and slow-digesting carbohydrates are safe for type-2 diabetes patients. Foods that are low in the glycemic index do not rapidly increase blood glucose levels and are therefore considered safe.
What superfood lowers blood sugar?
Chia seeds, pumpkin seeds, cinnamon, and spinach may help lower your blood sugar. Research studies have shown that these superfoods are the source of essential vitamins and minerals, and help reduce inflammation.
Iskra Banović is our seasoned Editor-in-Chief at Blufashion. She has been steering the website’s content and editorial direction since 2018. With a rich background in fashion design, Iskra’s expertise spans across fashion, interior design, beauty, lifestyle, travel, and culture.
