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Five Superfoods that can support diabetes

When living with diabetes, individuals should be seeking foods and diets that help manage their disease as well as avoid any other health issues. The most common disease that comes alongside diabetes I cardiovascular disease. This heart disease is on the rise for adults over the age of 65. This is why individuals suffering from diabetes should be indulging in a heart-friendly diet packed with superfoods. 

According to nutritionist Jill Weisenberger, "diabetes is more than a sugar problem"; those who suffer from diabetes have double the risk of having a heart attack. This is why we can't see this disease with just a one-eyed view toward blood sugar when there are so many more affecting potential risks. 

Those who have diabetes are at a higher risk for not only heart attacks but also multiple cancers. There is not just one strict diet that the American Diabetes Association (ADA) recommends; they more so recommend a diet that is well portioned with nutrient-dense foods. These nutrient-dense foods help promote weight loss and/or maintain a healthy weight. Nutrient-dense diets also keep one's blood pressure and cholesterol levels at healthy levels. Below you will find details about five different kinds of superfoods. 

Superfood No. 1: Legumes/beans

Beans are nutrient-rich, high in fiber, and packed with minerals such as iron, magnesium, and potassium—no wonder they are considered a superfood! Over time studies have shown that diets filled with legumes lead to healthier blood sugar levels in the long and short term. These superfoods are good for gut health, leaving you with good bacteria that helps "produce compounds beneficial to insulin sensitivity," according to nutritionist Jill Weisenberger. It's even been shown that eating beans or legumes versus potatoes or rice can lower your blood glucose by more than 20%. 

If you find yourself no liking to eat straight-up beans/legumes, you can always be creative with how you make them. You can try blending white beans up into a cup of marinara sauce, creating a creamier pasta sauce for a tasty Italian dish. You could also smash up chickpeas with some avocado to spread on some toast and top it with lemon juice. Black beans are easily cooked and smashed into ground beef to make into tacos or burger patties. 

Superfood No. 2: Dark green leafy veggies

When you are regularly ingesting dark, leafy greens— such as spinach, kale, broccoli, collard greens —you are not only lowering the risk of type 2 diabetes, but you are also managing the condition if you are already diagnosed with it. These greens are low in carbohydrates, so those with this disease can eat an abundant amount and still keep. Their blood sugar levels are at a safe point as well as not worry about weight gain. 

Eating these dark, leafy greens with each meal is the best way to benefit from them. By adding spinach or kale to your scrambled eggs or omelets for breakfast, for lunch, you can add greens to a sandwich, and at dinner, you can serve steamed leafy greens alongside a main dish, such as grilled fish. 

Superfood No. 3: Nuts

There was a study published in Circulation Research, with more than 16,000 adult participants that had diabetes— it showed that those who had type 2 and ate at least five 1-oz servings of peanut or tree nuts a week were 17% less likely to develop cardiovascular disease. As an added benefit, these types of nuts are high in protein and good fats and low in carbs—leaving their keeping your blood sugar low. 

**Remember that nuts are high in calories. The ideal serving size is about 1-1.5 oz (about ¼ cup).

Superfood No. 4: Fatty fish

Don't be fooled into thinking that adding a greater amount of omega-3 fatty acids to your diet will reduce your risk of developing diabetes because it won't. It will, however, reduce the risk of heart disease and dementia (Weisenberger). This is why the ADA suggests eating fatty fish like salmon, tuna, mackerel, and sardines twice a week. You can consume these fish in whatever form (frozen, fresh, or canned) and still receive the health benefits. 

Superfood No. 5: Berries

Berries are loaded with nutrients and phytonutrients that have been shown to decrease glucose absorption in the intestines. While scientists haven't figured out what exactly it is about berries that are so beneficial for individuals with diabetes, but regardless they know that they are a good food or snack option to help manage diabetes. 

You can get your berry fix in multiple ways, such as: 

  • Berries in Greek yogurt
  • Smoothies
  • Adding berries to a bowl of cereal
  • As a side at dinner 
  • Dried fruit as a snack

When thinking of ways to add superfoods to your diet, think of them as the overachievers on your weekly grocery list. Replace the sugary foods that spike blood sugar levels with these options to help manage diabetes and prevent other health conditions. 

If you would like more details on Visiting Angels of Vermont’s senior care services, give us a call at 802-862-8777.

Serving Burlington, Colchester, Montpelier, St Albans, and nearby areas

Visiting Angels VERMONT
78 Severance Green #106
Colchester, VT 05446
Phone: 802-862-8777
Fax: 802-862-2788

Serving Burlington, Colchester, Montpelier, St Albans, and nearby areas

Visiting Angels VERMONT
78 Severance Green #106
Colchester, VT 05446
Phone: 802-862-8777
Fax: 802-862-2788