Did you know about 463 million adults were suffering from diabetes in 2019 across the globe as per the International Diabetes Federation?
Diabetes is one of the fastest-growing diseases across the world affecting the lives of millions of people. This is when superfoods come to your rescue.
While there is no specific definition as to what really superfoods are, think of superfoods as what superheroes are to the marvel movies. They come and save the day for the rest of the city.
The same goes out for superfoods. They can be considered foods packed with large benefits and enriched with vitamins, minerals, enzymes and antioxidants and help you in combating diabetes.
Here are the top 10 superfoods for diabetics to control blood sugar:
1. Green Leafy Vegetables
Remember how your mom used to scream at you for not finishing the leafy green vegetables on your plate, turns out she was right.
Green leafy vegetables are enriched with vitamins and antioxidants such as vitamins A, C, K, and E and enzymes and antioxidants like lutein and zeaxanthin.
They are also known to be excellent plant-based sources of potassium and calcium. Rich in fibre and protein, they can keep your gut full for a long time while your body gets to enjoy the nutrients.
Some of the essential green leafy vegetables include:
So try including more green leafy vegetables in the form of salads, soups and stews.
Craving for something sweet?
Berries are there to satisfy your cravings.
These little colourful fruits are loaded with antioxidants, vitamins, and fibre. Antioxidants in berries are known to defend against oxidative stress, which is usually found in diabetic patients.
Strawberry, being one of the most popular forms of berries, contains antioxidants like anthocyanins which are known for improving blood sugar and reducing heart disease risk factors for people with type 2 diabetes.
Similarly, blueberries are low in glycemic index and assist in the efficient processing of glucose. Furthermore, blueberries are low in calories and rich in nutrients which also helps with weight loss.
Tomatoes seem to be complementary to every meal out there. No matter how you like them pureed, raw, or in sauce, they are considered great for your health.
Tomatoes consist of lycopene, which is considered great for the heart’s health. They also have a low glycemic index. This ensures that sugar gets slowly released into the bloodstream and does not cause a spike in blood sugar level.
They also possess nutrients like vitamin C, vitamin E, and potassium which minimizes the risk of cardiovascular disease which is prominent among type 2 diabetes.
Affordable and rich in protein, legumes include a wide range of foods like Kidney, pinto, black, navy, and adzuki beans; and lentils.
Enriched with nutrients like magnesium, fiber, and protein, they are known to lower blood sugar levels. They are also low on the GI scale which is a great factor for diabetes. Packed with soluble fiber and resistant starch makes it great for slow digestion and helps one feel full for a longer time.
Popular among fitness freaks, Chia seeds are filled with antioxidants, omega 3 fatty acids, fiber, and magnesium. This helps in reducing the risk of type2 diabetes.
Consumption of chia seeds is known to have lower blood sugar levels and improvements in insulin levels. Not to mention the fact that it is a highly appreciated food item for weight loss.
Chia seeds are also known to assist in reducing blood pressure and inflammatory markers.
6. Citrus Fruits
Popular for their richness in Vitamin C, citrus fruits are also rich in nutrients like folate and potassium which helps in maintaining blood pressure.
Citrus fruits like oranges, grapefruits, and lemon possess antidiabetic effects. They are also low glycemic fruits which help maintain blood sugar levels.
Consumption of citrus fruits also helps improve insulin sensitivity, lower HbA1c and prevent the development of diabetes.
The benefits of nuts will leave you amazed.
Rich in protein, nuts consist of healthy fatty acids that are considered great for your cardiovascular health. As patients with diabetes are prone to heart disease or stroke, this food item can be of great help.
Daily intake of nuts also helps reduce inflammation and lower blood sugar, HbA1c, and LDL cholesterol levels. Nuts are also known to improve blood glucose levels.
A healthy alternative to normal potatoes, sweet potatoes are filled with large nutrients like fiber, vitamin A, vitamin C, and potassium.
These starchy vegetables deliver a sweet taste and have a low GI index which keeps your appetite full for a longer period of time and maintains blood sugar level.
A healthy alternative to jams for your toasts, these thick creamy fruits are stuffed with healthy fats, fiber, vitamins, and minerals. Avocados are considered to lessen cholesterol levels and maintain healthy blood pressure.
Avocados are also a great source of potassium, Vitamins C, E, and K, lutein, and beta-carotene. Intake of avocado is recognized for overall diet quality and reducing body mass index(BMI).
These properties make avocados a superfood that helps in dealing with diabetes.
A great delight for all the non-vegetarians out there, fatty fish is widely known to be one of the healthiest foods.
Known for rich omega-3 fatty acids, fatty fish contains both polyunsaturated and monounsaturated fats which improve blood lipids in diabetic patients. Regular consumption of fatty fish has been attributed to reducing the risk of heart attacks and heart diseases.
Fishes such as salmon, sardines, herring, trout, and anchovies make up fatty fish. DHA and EPA present within fatty fish help improve arteries function well and powered with protein make them a great alternative to satiate your appetite.
In conclusion, consumption of these superfoods on a regular basis will definitely give your health a much-needed boost. Apart from that, regular exercise and meditation can be a great addition to your health while dealing with diabetes.
These top 10 superfoods are great for diabetics to control blood sugar while still enjoying all the perks of a delicious meal.
Superfoods are not a new concept. But, as the world population continues to grow and more people fall ill with diabetes every year, superfoods will continue to be an integral part of many diets around the globe. Whether you’re looking for foods that have antioxidants or those that help regulate blood sugar levels – there’s a whole range of options out there waiting for you! All it takes is a little research to find what works best for your individual needs. So go ahead and try one today! What other benefits do you think these 463 million adults could get from eating healthier?
An easy way control your blood sugar is this blood sugar supplement which contains various vitamins, minerals and anti-oxidants!