Superfoods are foods that are high in nutrients and antioxidants, and they are often referred to as "functional foods." They are important because they improve overall health by helping to reduce the risk of chronic diseases such as diabetes, heart disease, and cancer.
Diabetics are always on the lookout for ways to manage their blood sugar levels and stay healthy. One of the best things they can do to control diabetes is to incorporate superfoods into their diet That's why we've put together a list of superfoods for diabetes patients.
Here are the superfoods for diabetes list:
Walnuts- If you're looking for a healthy, nutritious snack that won't spike your blood sugar levels, walnuts are a great option. Not only are they high in protein and fiber, but they're also low in calories and fat. One cup of walnuts contains just 84 calories. And since they're a good source of omega-3 fatty acids, you can feel good about eating them regularly.
Spinach- Spinach is a very healthy vegetable that is rich in Vitamin A, C and K. It also contains iron, potassium and folate which are essential for a healthy diet. Spinach can be eaten raw or cooked but it should not be stored for too long because it tends to lose its freshness. It has been shown to improve the blood sugar levels of diabetics by reducing the amount of sugar absorbed from food and thereby lowering the blood glucose level in their bodies. It is one of the best superfoods to reduce blood sugar.
Pumpkin Seeds- Pumpkin seeds are a great source of dietary fiber, magnesium, manganese, copper, Vitamin E, and zinc. Pumpkin seeds have also been reported to be a good source of antioxidants and omega-3 fatty acids. In addition, pumpkin seeds are good for people with diabetes as they have a low glycemic index. If you're looking for a healthy snack to take along with you on your runs, hikes, and bike rides, pumpkin seeds mixed with other seeds like sesame seeds, watermelon seeds etc are a good option. These nutritious seeds are now available in the form of multiseed snacks which is an excellent choice of snacks for diabetics.
Mixed Nuts- Mixed nuts are a great way to control your blood sugar levels as they are high in fibre, potassium, and vitamins, which all play a role in keeping blood sugar levels stable. A study in the "Journal of the American Dietetic Association" found that people with diabetes who ate nuts five times a week had reduced blood sugar levels than those who did not eat nuts. You can try a slightly sweet & healthy combination of mixed nuts with the Keeros Indo Trail Mix.
Beetroot- Beetroot is a vegetable and belongs to the family of turnips. It has been used in traditional medicine for centuries as it contains vitamins, minerals, enzymes and antioxidants that have powerful effects on human health. The beetroot juice can be taken directly or added to your food or drink to provide these benefits. The vegetables are rich in folate which helps the body produce new cells and maintain healthy eyesight. Beetroots also contain vitamin C which boosts immunity and protects against heart disease and diabetes.
Flaxseeds- Flaxseeds are a popular choice for people with Type II diabetes because they are high in fiber and low in sugar. This makes them a good source of protein, antioxidants, and minerals. They are also low in fat and cholesterol. You can buy flaxseeds ground or whole. Whole flaxseeds are the best choice for people with diabetes because they contain more fiber and nutrients than ground flaxseeds. You can add them to your food or use them as a supplement.
Whole Grains- Whole grains not only offer you the fibre that is essential for controlling blood sugar levels but they are also packed with other nutrients, like vitamin E and magnesium. Having whole grains as part of your diet can be beneficial for people with diabetes, as they help to regulate blood sugar levels and prevent the onset of serious health problems. If you are looking to cut down on refined sugars and unhealthy carbohydrates, adding not just meals but also snacks made out of whole grains is beneficial. You can try Multigrain Snack which is a tasty combination of various whole grains or you can go for a snack made out of quinoa such as Quinoa Grain or Quinoa Millets.
Bitter Gourd- is a healthy vegetable that can be eaten raw or cooked. It has no side effects and can be consumed by diabetics too. It contains high amounts of Vitamin C, vitamin K, folate and iron. The leaves are usually harvested when they are tender and can grow in different types of soil with varying pH levels. Bittergourd is an excellent source of fiber that helps control blood sugar levels by helping the body to absorb more glucose from food which lowers insulin production. It helps in digestion too.
Chia Seeds- Chia seeds are a great addition to any diet, as they contain essential nutrients and fiber. They are also known for their ability to improve digestion and help regulate blood sugar levels. The best way to consume chia seeds is by sprinkling them over yoghurt or other smoothies made with fruits and vegetables. You should also sprinkle some chia seeds into oatmeal along with blueberries, strawberries, bananas, or other fruit options such as applesauce and honey for an added boost of antioxidants.
Tomatoes- Tomatoes are one of the many vegetables that people with diabetes can enjoy. Tomatoes are low in sugar and carbohydrates, making them a healthy alternative to other foods. Tomatoes have a high level of lycopene, which is a natural antioxidant and has been shown to help reduce the risk of diabetes and heart disease. They are also a good source of dietary fibre, which helps to control blood sugar levels.
We hope you've found this blog post helpful! In this post, we talked about some of the superfoods that are beneficial for diabetics. We also mentioned the importance of consuming these foods regularly to manage diabetes effectively. Please feel free to leave a comment below and we will be more than happy to help.
Author- Simran Sahni