Type 2 diabetes is a disease that occurs due to insulin insensitivity or impaired insulin production (type 2 diabetes). If the management of diabetes is poor, high blood glucose may damage blood vessels and nerve cells. This condition is known as diabetic neuropathy and typically happens in the hands and feet, also referred as glove and stocking distribution. High blood glucose can also take a toll on the eyes and kidneys.
Diabetics should limit quick-digesting carbohydrates like white bread and pasta and opt for slower-digesting carbohydrates such as vegetables, whole grains, beans, and berries as they cause a smaller spike in blood sugar.
Here are nine diabetes superfoods that can be beneficial:
#1. Flaxseeds, Walnuts, Other Nuts and Seeds – have a combination of fiber, protein, vitamin E, folate, and healthy fats like omega-3 fatty acids, making them a great alternative snacks. They increase the good cholesterol (HDL) and decrease the harmful cholesterol (LDL), thus cutting the risk of heart problems in people with diabetes. Multiple studies have also shown that those who eat nuts regularly have a decreased risk of diabetes.
#2. Avocado – is one of the two fruits that is a source of healthy fat and provides about 20 different vitamins and minerals. Moreover, this creamy fruit is high in potassium, vitamins C, E, K, lutein, and beta-carotene. Foods that are high in healthy fats like avocado increase the sense of fullness and slow the digestion of carbohydrates.Those with fibers help to reduce blood pressure and cholesterol levels, making insulin more efficient. Avocados can be used as a spread on toast instead of butter or to substitute mayonnaise in salads.
#3. Ezekiel Bread – is a less processed bread. The grains used are soaked and sprouted, allowing for higher protein and nutrient content. It contains a good amount of B vitamins, fiber, folate, and vitamin C.
#4. Non-Starchy Vegetables and Tomatoes –
(I know tomato is a fruit since I am regularly reminded by a 6-year-old, but I figured I would group it here anyway!) Non-starchy vegetables have low carbs, satisfy your hunger, and is loaded with vitamins, minerals, and fiber. Tomatoes are full of lycopene, a carotenoid that reduces the risk of cancer. Studies also found that they reduce blood pressure and heart disease associated with type 2 diabetes.
#5. Strawberries, Blueberries and Other Berries – contain fisetin and prevent kidney and brain complications in a study conducted on mice, as well as vision-protecting vitamin C. They can also decrease the risk of heart disease and cancer. Human studies have suggested that a higher intake of berries lower the risk of diabetes. Strawberries can be used in salads or made into frozen strawberry smoothies.
#6. Wild Salmon and Other Fish – are loaded with omega-3 fatty acids, a type of healthy fat that decreases the risk of heart disease. Oh, and let’s not forget about their vitamin D and selenium content which have been proven beneficial for hair, skin, nails, and bones.
#7. Ginger – is high in antioxidants and anti-inflammatory. Studies show that ginger reduces fasting blood sugar levels in people with type 2 diabetes. Ginger can be made into tea or added to a stir-fry or home-made salad dressing.
#8. Kale, Spinach, Collard Greens and Other Leafy Vegetables – Kale provides more than 100% of the recommended daily intake of vitamin A and vitamin K. They also help to eliminate cancer-causing substances. Both spinach and kale are one of the best sources of dietary potassium, a fact to keep in mind since low potassium is linked with a high risk of diabetes and complications.
#9. Cinnamon – has shown to lower blood glucose in diabetics, can be used on sweet potatoes, roasted carrots, and butternut squash. It can be stirred into tea or warm milk.
#10. Barley, Lentils and Whole Grains – are full of antioxidants, help metabolize fats, and keep the digestive tract healthy. Grains also keep the blood glucose level stable and decrease the risk of developing type 2 diabetes.
[expand title=”References“]
Ware M. Nine diabetes superfoods and how to prepare them. Medical News Today. Accessed February 7, 2017.
Kilroy DS. Top 10 Diabetes Superfoods. Healthline. Accessed February 7, 2017.
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