15 Best Diabetes Superstar Superfoods to Manage Diabetes Well

Healthful Vitality | 12/29/2022 | 15 Best Diabetes Superstar Superfoods to Manage Diabetes Well

There is a reason why diabetes superstar superfoods can help manage diabetes. Diabetes is a lifestyle disorder caused by consuming high-calorie food, especially foods with a high glycemic index (fast-absorbing carbs). Hence, dietary measures are essential for managing diabetes.

It is vital to understand that Diabetes or type 2 diabetes develops slowly over the years. True, it is a result of years of neglect and faulty lifestyle choices. It means that one can manage and even reverse diabetes by consuming superfoods. Thus, eat well and manage well with these diabetes superfoods.

Before we introduce some superfoods to manage diabetes, it is vital to understand what superfoods mean. Superfoods are just any foods with health benefits beyond nutrition. These foods are not just a source of calories and nutrients; they can even modulate health conditions.

And, yes, managing Diabetes does not have to be expensive. For example, one can eat on a budget with the following diabetes superstar superfoods.

The 15 Best Diabetes Superstar Superfoods

1. Fatty fish

There are many reasons why fatty fish like salmon is ideal for those living with diabetes. Fatty fish is rich in omega-3 fatty acids, which are essential fatty acids. These fatty acids do not cause any significant increase in blood glucose levels. Omega-3 fatty acids may help counter obesity, reduce inflammation, boost vascular health, improve mood, and reduce the risk of various chronic diabetes complications.

However, the benefits of fatty fish are not limited to omega-3 fatty acids. They are also an excellent source of high-quality proteins. Proteins help boost regenerative processes, yet they have minimal impact on blood glucose levels. Diet high in lean protein can also increase anabolic processes and prevent muscle loss which is common in those living with diabetes.

2. Handful of seeds

These days people consume few seeds. However, including a handful of seeds in a daily diet can not only help prevent diabetes but also help manage it. This is because seeds are an excellent source of healthy fats and have a low glycemic index.

Seeds like chia seeds and flaxseed are excellent vegan sources of omega-3 fatty acids. Thus, they have all the benefits of omega-3, like reducing the risk of cardiovascular diseases.

Another important reason to consider seeds is that they are rich in dietary fiber. Therefore, consuming seeds will ensure gastrointestinal motility. Additionally, dietary fibers are also good for metabolic health, as they help reduce bad cholesterol.

3. Poultry

For non-vegans consuming poultry products in moderate amounts is quite a good idea. Poultry products do not contain many carbs. They are rich in high-quality proteins, contain fats in small amounts (that is why they are called lean meat), and are rich in micronutrients like iron, zinc, vitamin B12, and more.

Even eggs are also good for those living with diabetes, as they practically lack carbs. However, consume eggs in moderate amounts, as egg yolk is high in cholesterol. However, up to two eggs a day is healthy. Moreover, there is little connection between dietary cholesterol intake and high LDL cholesterol.

4. Whole grains

When living with diabetes, consume grains in moderate amounts, as they are rich in carbs. However, whole grains have a moderately high glycemic index, unlike processed grains. Additionally, they are rich in vitamins and minerals. But, more importantly, whole grains are a good source of dietary fiber and thus may help lower bad cholesterol.

Therefore, one can eat oats, but not instant oats, which are highly processed. Oats are an excellent source of beta-glucan, a kind of dietary fiber known to improve metabolism and lower bad cholesterol. Furthermore, oats are an excellent source of antioxidants.

5. Legumes & beans

Legumes and beans are excellent foods for those living with diabetes. Thus, those living with diabetes must consume more chickpeas, red lentils, kidney beans, and more. Regretfully, studies suggest that legumes and beans form only a small part of the western diet. For example, it appears that less than 10% of US adults consume legumes on any given day.

Legumes are among the best protein source for vegans. They are low in fats and moderately rich in carbs. However, they are a good source of healthy carbs. In addition, legumes are rich in minerals and vitamins. As a result, they are among the best sources of dietary fiber.

6. Green leafy vegetables

Those living with diabetes need to reduce their total calorie intake. Consuming green leafy vegetables in large amounts could be an excellent way to reduce total calorie intake and prevent nutritional deficiencies. Green leafy vegetables are rich in dietary fiber, vitamins, and minerals. They are also a good source of antioxidants.

Green leafy vegetables are known to slow down aging, prevent diabetes complications, reduce stress, strengthen bones, and are good for countering obesity. Green leafy vegetables are also good for heart health and may help prevent mental decline.

7. Berries

Berries are vitamin-packed superfoods for diabetes. When humans were hunters and gatherers, they consumed lots of berries. That is why berries are also an important part of a paleo diet. They are good for managing diabetes in every way. Berries are low in calories and carbs. They are packed with vitamins C, K, potassium, magnesium, and other micronutrients.

However, the benefits of berries go beyond their content of nutrients. They are rich in prebiotics and known to boost gut health. Thus, berries are good for immunity and boosting regenerative processes.

However, the biggest reason why berries are regarded as superfoods is due to their content of antioxidants. For example, berries are among the best sources of anthocyanins, ellagic acid, and resveratrol. All these antioxidants can help lower blood sugar, reduce inflammation, and minimize the risk of chronic diabetes complications.

Berries are brightly colored due to their content pigment. These pigments help attract pollinators and repel harmful insects. Additionally, berries have a distinct aroma due to their content of terpenes, which are also suitable for health.

Therefore, to manage diabetes, include lots of blueberries, strawberries, grapes, and sea buckthorn, in your daily diet. Berries are the most delicious and flavorful way to achieve good health. They also have anti-aging properties. Berries are definitely the most powerful diabetes superstar superfoods.

8. Citrus fruits

Almost everyone knows that citrus fruits are a good source of vitamin C. However, they are also an excellent source of many other vitamins and minerals. Additionally, they are packed with many other bioactive compounds that may help counter diabetes and boost metabolic health.

It is worth understanding that citrus fruits have a moderate glycemic index but a low glycemic load. It means that though they might cause an increase in blood sugar levels, this increase will be minor and short-lasting.

Further, always consume citrus fruits and not packed juices. Fruits contain dietary fiber, which boosts gut health and immunity and reduces bad cholesterol. On the other hand, packed juices, especially citrus fruit juices, have added sugars.

9. Nuts

Nuts are nutritional superstars. You do not need to consume them in large amounts to stay healthy. Most dietary recommendations say that just a handful of nuts a day keeps the doctor away. However, regretfully, very few people consume nuts regularly. Additionally, it is worth understanding that nuts are essential to the Mediterranean diet.

Studies suggest that regular intake of nuts is associated with better metabolic health and reduced risk of type 2 diabetes and heart diseases.

Nuts like almonds, pistachios, and cashews, are packed with many bioactive compounds. They are also a good source of vitamin E and other antioxidants. Additionally, some nuts, like walnuts, are also a good source of omega-3 fatty acids. All nuts are a good source of vegan protein and dietary fiber. Thus, their health benefits are innumerable.

10. Milk and yogurt

Milk has been an important part of the human diet for thousands of years. It is complete nutrition. Milk is an excellent source of high-quality proteins, carbs, and fats. In addition, it is packed with vitamins and minerals. There are very few foods that are as complete as milk.

However, there are some issues with milk consumption. Studies suggest that about one-third of Americans are lactose intolerant. Fortunately, most have only mild lactose intolerance, and these individuals can consume cheese and fermented milk products like yogurt.

11. Tomatoes

Diabetes is not just about high blood glucose. Poorly managed diabetes damages blood vessels. Thus, diabetes is among the leading cause of heart disease and stroke. However, studies show that tomatoes can be quite good for reducing the risk of cardiovascular events.

Tomatoes are rich in lycopene, one of the potent antioxidants. As a result, those who consume tomatoes regularly may experience its health benefits like reduced risk of heart disease and stroke.

Additionally, diabetes also causes retinopathy and other issues. Lycopene is good for eye health. It can also help prevent age-related macular degeneration and help maintain visual acuity. Thus, tomatoes are not just diabetes superstar superfoods; they are more than that.

12. Ginger

Ginger is added to foods to enhance their flavor. However, ginger has also been part of natural remedies for several centuries. It is often used to treat colds, nausea, headaches, and other health issues.

New studies show that ginger is also suitable for managing diabetes. Those living with diabetes can consume ginger in small amounts. It appears that a few grams of ginger a day is good for lowering blood sugar levels. It also seems to reduce inflammation.

13. Fenugreek seeds

Although fenugreek leaves are also suitable for health, fenugreek seeds are especially good for managing various health conditions. Moreover, fenugreek seed is added to various spice blends. For example, those living with diabetes can consume a few grams of fenugreek seeds daily to lower their blood sugar levels.

In recent years fenugreek has become one of the most researched herbs. Science still does not know how it helps, but it appears to benefit in multiple ways. Studies suggest that fenugreek may modulate metabolism, promote fat-burning, and modulate gut microbiota composition. So, include diabetes superstar superfoods like fenugreek in a regular diet.

14. Cinnamon

Cinnamon is among the most commonly used spice. It is not only added to foods but also desserts and various drinks. People love its flavor. Now studies show that it is a wonderful way of managing diabetes.

It is among the most extensively investigated spices or superfoods for managing diabetes. Most studies confirm that cinnamon can lower blood sugar. Studies show that it can lower fasting blood glucose after 1-2 months of continuous use. One needs to take it in small amounts regularly to experience its health effects.

15. Bitter melon

Bitter melon grows commonly in parts of the world, like South Asia, where it is also a part of a regular diet. However, in some parts of the world, like in the US, it has emerged as an invasive species.

It is called bitter melon due to its taste. For health benefits, it can be cooked, or one can consume its extract. These days it is also available as a food supplement in various parts of the world. Bitter melon is also among nutritional superstars rich in vitamins and minerals.

In recent years, there have been many studies to understand its benefits in diabetes, and most studies show that it can be of much benefit.

One of the studies even compared the effect of a bitter melon extract with metformin, one of the most commonly used drugs to treat diabetes. The study found that bitter melon can be compared to low-dose metformin.

Conclusion

For those living with diabetes, it is vital to realize that managing diabetes is not possible without dietary measures. Thus, experts say that if you are living with diabetes, then power up your diabetes diet with superstar fruits and veggies.

Unlike medications, these foods are also nutritional superstars. But, more importantly, diabetes superstar foods are relatively simple to include in a diet. They can even add variety to the diet.

Finally, do not forget that these superfoods are not just good for diabetes. There are a plethora of studies showing that all metabolic health issues are interrelated. It means measures taken to manage diabetes will also reduce the risk of other non-communicable diseases.

For example, any step taken to manage diabetes, like using superfoods, will also benefit cardiovascular health, boost brain health, increase energy level, reduce stress, improve mood, and may even lower the risk of certain types of cancers. In addition, a higher intake of these superfoods is associated with slower aging and ensures longevity.

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