A proper diet plan is an essential aspect of managing your diabetes. The foods you put into your body affect your blood sugar, so it is important that you make healthy, diabetes friendly choices. Foods deemed diabetes "superfoods" are especially beneficial to include in your daily diet.
Definition
In general, superfoods are foods rich in essential nutrients. According to the American Diabetes Association, diabetes superfoods are nutrient-dense foods that help you regulate your blood sugar levels. Diabetes superfoods score low on the glycemic index, a tool that measure the degree to which foods will likely affect your blood sugar levels. The healthiest foods for persons with diabetes score in the lower end of the glycemic index, making them less likely to cause your blood sugar to rise too high, too quickly.
Fruits and Non-Starchy Vegetables
Diabetes superfoods include citrus fruits and berries. Citrus fruits, such as oranges, tangerines, grapefruits and lemons, are rich in vitamin C. In addition, citrus fruits contain soluble fiber, a nutrient that may help persons with diabetes improve their blood sugar levels. Berries, such as blueberries, strawberries and raspberries, contain fiber, vitamins and antioxidants.
Consuming fewer calories may help you lose weight. Losing just 5 to 10 percent of your body weight may help lower your blood pressure, cholesterol and blood sugar levels. Dark green leafy vegetables, like spinach, are low in calories.
Starchy Vegetables and Legumes
Beans, including kidney beans, black beans and pinto beans, make the list of diabetes superfoods. Beans are high in fiber, magnesium and potassium. Beans also provide a good source of protein, making them a cholesterol-free alternative to meat. Nuts and seeds, such as walnuts and flax seed, are rich in fiber and contain omega-3 fatty acids. Whole grains, such as whole oats and barley, make terrific diabetes superfoods because they contain nutrients such as folate, fiber and potassium.
Dairy
Everyone, including persons with diabetes, can benefit from calcium-rich foods such as dairy products. The ADA includes milk and yogurt on their list of diabetes superfoods. Dairy products contain calcium, which is essential for your bone health. You should choose fat-free dairy products if you have diabetes, as they provide fewer calories and less fat. For a great diabetes superfoods meal, try making a smoothie with fat-free milk, plain fat-free yogurt, raspberries, raw whole oats and ice.
