The following are 10 Super Foods for Type 2 Diabetes which must be included in your Diabetes Diet Plan:
Blueberries are small fruits which help manage diabetes. They are called “diabetes superfood” because they contain nutrients, such as antioxidant vitamins and fiber, that provide benefits to people with diabetes.
Blueberries can help the body process glucose for energy by increasing the body’s sensitivity to insulin and managing its blood sugar levels which are quite beneficial to people with type 2 diabetes.
The fiber in blueberries helps the body regulate sugar by slowing the uptake of glucose and carbohydrates into the blood stream, keeping the blood sugar level more steady.
Blueberries, strawberries, blackberries, raspberries, and bilberries, contain compounds called anthocyanins which have beneficial effects on a number of factors associated with type 2 diabetes.
Studies show that people with type 2 diabetes may have improved blood sugar and insulin levels on a high-fiber diet. A cup of chopped fresh kale provides 0.6 grams of fiber.
Kale is a leafy green vegetable from the cabbage family. Kale is a diabetes superfood because it is low in calories and carbs, and high in protein. It contains a cholesterol-lowering fiber that works best in the body especially when kale is cooked. Raw Kale has that cholesterol-lowering fiber but it does not work as well as cooked kale.
Salmon is a great source of Omega-3 fatty acids which can help reduce the risk of heart disease. It is more important for Diabetics to include foods rich in Omega-3 in their diet because they are more at risk of cardiovascular disease. Choose wild-caught salmon.
Beans contain a good combination of high-quality carbs, lean protein, and soluble fiber that can help stabilize the body’s blood sugar levels. Add beans to your meals in order to feel full without affecting your blood sugar levels so much. They are very high in fiber and low on the glycemic index. Beans rank high as anti-oxidants, most especially kidney, red and black beans.
5. Sweet Potatoes
People with diabetes must choose carbohydrate-containing foods with low glycemic index. Glycemic index or GI is a number that shows the effect of a particular type of food on the body’s blood sugar levels. Low-glycemic index is good, high GI is not good.
Sweet potatoes have a low glycemic index and contain a lot of fiber. They are also considered a “superfood for diabetics” because they can help to stabilize glucose levels by minimizing insulin resistance.
Sweet potatoes are good for type 2 diabetics.
Research has shown that almonds may reduce the rise in blood sugar and insulin levels after meals. Almonds provide a healthy, low-carb mix of monounsaturated fats and magnesium.
A study found that high daily intake of magnesium could reduce the risk of developing diabetes by 33%. It is, therefore, advisable to include foods rich in magnesium, such as almonds, pumpkin seeds, and Swiss chard in your diet.
7. Dark Chocolates
Flavonoids are a group of phytonutrients which are powerful antioxidants with anti-inflammatory properties. They are also beneficial to the immune system. Flavonoids help reduce insulin resistance.
Dark chocolate is made from the cocoa plant which is a rich source of flavonoids. The consumption of flavonoids help reduce the ill effects of type 2 diabetes. Their antioxidant properties protect against cell damage in the body.
Dark chocolates contain more flavonoid than white or milk chocolates. That is why, dark chocolates are good for people with Type 2 Diabetes. But do not forget that “moderation is the key” even when it comes to dark chocolate for people with diabetes.
8. Green Tea
People with diabetes have a problem metabolizing sugar. In people with Type 2 Diabetes, the body is not so sensitive to insulin (insulin resistance) so the blood sugar levels increase. With green tea, there is a biochemical reaction that helps body cells become more sensitive so they are able to metabolize sugar. Green tea helps the metabolic system function better.
Green tea contains polyphenols, the antioxidants found in plants which you need to battle free radicals that can exacerbate the problems associated with diabetes.
Avocados are high in monounsaturated fats, which are considered among the healthiest of fats. Studies show that a diet high in monounsaturated fats and less low-quality carbohydrates may improve the body’s sensitivity to insulin.
Monounsaturated fats also helps improve heart health which is very important for people with diabetes who have a higher risk of cardiovascular disease and stroke.
10. Extra Virgin Olive Oil
According to a new research, extra virgin olive oil reduces blood sugar and cholesterol more than other kinds of fats.
When you have diabetes, you may want to use extra virgin olive oil because it contains healthy monounsaturated fat that helps you lose weight (if you are overweight), and helps to stabilize blood sugar levels. It is a much better option than getting into a diet low in fat, or using oils without the healthy monounsaturated fat.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
Umesh Chandra Bhatt from Kharghar, Navi Mumbai, India on December 20, 2020: