Five Superfoods for Diabetes

Five Superfoods for 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. 

Those who have diabetes are at a higher risk for not only heart attacks but also various 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. There are studies that have proven that individuals that have a diet that has plenty of beans in it tend to live with healthier blood sugar levels in the short and long term. Beans and legumes are also good for gut health because they provide good bacteria that help "produce compounds beneficial to insulin sensitivity," according to nutritionist Jill Weisenberger. You can even reduce your blood glucose levels by 20% by simply eating beans or legumes regularly. 

For those who are not big on eating beans, chickpeas, or anything else of the sort, get creative! When trying to eat these superfoods indirectly, you can try blending up white beans into some marinara sauce to use in pasta dishes. You can add blended beans to chili mixes or add mashed chickpeas to avocados to use on toast, or even chop up pinto or black beans to add to ground meat for burgers. 

Superfood No. 2: Dark green leafy veggies

Individuals who eat dark leafy greens (such as spinach, kale, broccoli, collard greens) daily can reduce the risk of type 1 diabetes. Dark leafy greens play a role in managing this condition for those who already have it; because these greens are low in calories, these individuals can manage their blood sugar levels and manage their weight.  

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

Circulation Research shared a study that included more than 16,000 adult participants that were diagnosed with diabetes, in the study it showed that those who had type 2 and ate at least five 1-oz serving of peanut or tree nuts a week were 17% less likely to develop cardiovascular disease. They also had the benefit of indulging in high in protein and good fats and low in carbs—keeping their blood sugar levels 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

When you add omega-3 fatty acid into your daily diet, regardless of if you use supplements or actual food, you are not reducing the risk of diabetes or improving your blood sugar control. However, it does lessen the chance of heart disease and dementia.

According to the ADA, individuals should consume fish in all its forms (fresh, frozen, or canned) twice a week to benefit the most from fatty fish. The best fish to consume for omega-3 fatty acids are salmon, tuna, mackerel, and sardines.

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 

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 have any questions about how to help diabetes and how Visiting Angels of Hoboken is assisting our clients, give us a call at 201-533-1415.