It is very important to keep an eye on what you are eating, especially if you are suffering from diabetes. A wrong choice of food may augment your troubles by increasing the blood sugar level. Smart dietary changes help reduce the complications associated with diabetes. So, here is a list of superfoods that are rich in nutrients, and will stabilize sugar in the bloodstream. Furthermore, these foods keep blood fats and blood pressure under control which also aids in overcoming diabetes, whether you have type 2 diabetes or gestational diabetes. Include these foods in your diet, instead of popping pills.
1. Green Tea
Green tea, being a rich source of flavonoids, helps fight inflammation as well as perks up the activity of insulin. Therefore, drink one cup of green tea every day. It will also improve the ability of your body to absorb blood sugar.
Fish such as tilapia, cod, or catfish are excellent sources of omega-3 fatty acids and lean proteins. You can have them in baked, roasted or grilled form. It decreases the possibilities of diabetes by reducing the concentration of glucose.
3. Egg Whites
Since eggs are low in carbohydrates and loaded with lean protein, they help diminish the risk of development of Type-2 diabetes. Eggs are also excellent for muscle building.
4. Wild Salmon
Wild salmon is well-off in omega-3 essential fatty acids. This therapeutic food is beneficial for the diabetic patients, as it helps lower the level of blood sugar and inflammation. Moreover, it also considerably reduces the risk of cardiovascular diseases.
5. Citrus Fruits
Studies revealed that the diabetic patients have vitamin C deficiency generally. Vitamin C controls Type-2 diabetes. This deficiency can be treated by consuming antioxidant-rich citrus fruits such as lime, oranges, grapefruits, tomatoes, apples, etc.
6. Green Leafy Veggies
As per research reports, consumption of 1½ servings of green leafy veggies on daily basis reduces the risk of diabetes by 14%. Include lettuce, broccoli, turnip green, kale, collards, and spinach in your diet. All these veggies are low in carbohydrates and calories.
7. Non-fat Yogurt
A diabetic patient may consume low-fat, low in sugar and fat-free yogurt to keep check on the unhealthy increase in the blood sugar. You can include it in your meal, or have it with fruits as a snack. You can also replace mayonnaise with yogurt in a sandwich.
Beta-glucan (a type of fiber) is said to be extremely beneficial for the diabetic patients. Soluble fiber in oatmeal controls the levels of blood sugar by decelerating the speed of glucose absorption in the stomach.
A cup of beans each day is very helpful for the people suffering from Type-2 diabetes. Soluble fiber, low glycemic index, lean protein and high-quality carbohydrates make beans a perfect superfood for diabetes.
An ounce of nuts like cashews, almonds, or walnuts every day can do wonders for the diabetic patients. Nuts also help in weight management by making you feel fuller for longer. Peanuts reduce the risk of diabetes by 21%.
11. Sweet Potatoes
Since sweet potatoes are low in glycemic index and high in vitamin A, they don’t raise the blood sugar.
As per research studies, flavonoids in dark chocolate prevents or cures Type-2 diabetes by boosting up insulin sensitivity. Dark chocolates also improve blood vessel function, reduce bad (LDL) cholesterol, and bring a considerable drop in blood pressure.
Note – Since dark chocolates are packed with calories and fat, do not over consume them.
Legumes such as lentils, kidney beans, cannelloni beans and chickpeas are considered to be high-protein, high-fiber, low-calorie, and low-fat food. The fiber in legumes checks the blood sugar spike by slowing down the release of glucose in the bloodstream.
Consumption of 2 tablespoons of vinegar before having meals can thwart the blood sugar spike.
15. Whole Grains
Bread, oatmeal, barley and other whole grains are packed with omega-3 fatty acids, folate, chromium, magnesium, and fiber. All these nutrients prevent spiking of blood sugar.
16. Chia Seeds
Chia seeds are packed with omega-3 fatty acids which work great in balancing good HDL cholesterol levels and lowering triglycerides. You can sprinkle chia seeds on ice cream, no- or low-fat yogurt, oatmeal, and cereals.
Add lentils (a type of legume) to your diet to manage the levels of blood sugar. In addition, lentils also boost up your mood and make you feel energized.
Consumption of ½ tsp of cinnamon on daily basis increases the sensitivity of cells to insulin. Along with lowering blood sugar spikes, cinnamon also keeps your heart healthy. You can spray cinnamon on salad or any other food.
Blueberries contain anthocyanins that trigger the production of adiponectin – a hormone that manages blood glucose levels by increasing the sensitivity of insulin. The soluble and insoluble fiber detoxifies your body, and suppresses your appetite.
20. Olive Oil
Replace your cooking oil with olive oil to reduce the risk of Type-2 diabetes. It contains antioxidants and monounsaturated fats that prevent heart diseases and safeguard cells from any kind of damage.
21. Psyllium Husk
Intake of psyllium husk before meals stabilizes the blood sugar level post-meal.
Note – As per researchers, psyllium decreases the absorption of medications; so, wait for 4 hours to take medications, if you have already consumed psyllium.
Curcumin in turmeric regulates the metabolism of fat in the body. It works on muscle cells, kidney cells, pancreatic cells, and fat cells. It controls high cholesterol and blood sugar, and reverse insulin resistance.