Diet Guide & Principles
The best way to manage diabetes is to eat right. Nutritious, healthy foods that keep blood sugar levels stable are a must-add to any diabetic diet. We bring to you the top 8 research-backed diabetes superfoods to add to your diet. These will help stabilize blood sugar, burn fat, combat inflammation and gain other health benefits.
A great source of protein, eating fish 3-5 times a week leads to reduced triglycerides and inflammatory markers. In fact, a study has found that a diet including oily fish increases insulin sensitivity as compared to a diet including red meat.
Omega-3 fatty acids DHA and EPA have major benefits for heart health. Fatty fish like salmon, sardines and mackerel are a great source of these healthy fats that are essential for diabetics. Try the Grilled Salmon Steak recipe we’ve created for a delicious way of including omega-3 in your diet.
With just 27 calories and 3 grams of digestible carbs in half a cooked cup, broccoli is rich in important minerals like magnesium and Vitamin C.
This study proves that young broccoli sprouts reduce oxidative stress in diabetics. Broccoli may help lower insulin levels and protect cells from harmful free radicals produced during metabolism. It’s also a good source of antioxidants like lutein and zeaxanthin, which prevent eye diseases. Try our Vegetable Stir Fry recipe, a healthy one that comes with a dash of tasty.
Blueberries are great for diabetics. They contain, both, insoluble fiber and soluble fiber. While the former helps flush fat out of your system, the latter slows down the emptying of stomach contents, improving blood sugar control.
A study done at Louisiana State University reports that bioactive compounds present in blueberries improve insulin sensitivity in obese, insulin resistant men and women. They also contain a high dose of inflammation-fighting antioxidants. Try Blueberry and Cinnamon Oatmeal for a wholesome breakfast idea.
Beetroot may be high in natural sugars. But, it is also high in fiber, potassium and folate, all of which are good for diabetics. They’re also high in nitrate content, which helps to improve cognitive function in diabetic patients.
The juice of beetroot is a rich source of betalain and neo betanin. These nutrients help lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in diabetics, according to a study.
Kale tops the chart of nutrient-dense vegetables. Rich in Vitamin C, Kale helps reduce inflammatory markers and fasting blood sugar levels for people with T2D or high blood pressure.
A true diabetes superfood, Kale is low in calories and carbohydrates, and high in protein. It contains over 45 different flavonoids, including kaempferol and quercetin, which means it has both antioxidant and anti-inflammatory benefits.
An amazing source of monounsaturated fats, Avocado is a must-add to your diabetic diet. Studies have found that a diet high in monounsaturated fats and low in low–quality carbs may improve insulin sensitivity. It would, also, improving heart health by reducing risk for heart disease and stroke.
Avocados are a great source of oleic fatty acids, with around 13 grams/cup. They’re also rich in Vitamin C which helps reduce high levels of sorbitol sugar in the blood of diabetics. Try our version of Lemon Chicken with Guacamole Sauce.
Ginger is used extensively in ancient Chinese and Indian medicine for years. It has been shown to help reduce blood sugar levels and help regulate insulin response in diabetics. In fact, a 2015 study reported that ginger powder supplements may help improve fasting blood sugar. Another study found that dietary ginger might help protect against heart problems and hypertension.
Ginger’s anti-inflammatory properties may also help prevent certain diabetes complications. Try our Banana Ginger Breakfast Smoothie idea.
Extremely high in fiber, yet low in digestible carbs, Chia seeds are a great diabetes superfood. In fact, 11 of the 12 grams of carbs in a 28-gram serving of chia seeds are fiber. They help lower blood sugar levels while helping you feel full faster, as compared to other foods.
Rich in a-linolenic acid, Chia seeds may improve cardiovascular risk factors in type 2 diabetics, according to a study. Try the Oatmeal with Chia Seeds recipe we’ve come up with, for a healthy and fulfilling meal.