Five Superfoods for Diabetes

Individuals choosing a diet that fights against diabetes are also eating food that helps avoid other health issues. The most common health issue that is avoided with this type of diet is cardiovascular disease. Heart disease is on the rise for adults over 65—7 out of 10 people with diabetes are in this age range. Because of these statistics, we can see that a diabetes-friendly diet is also a heart-friendly diet. 

Those who have diabetes also are more likely to have a heart attack and are at risk for other health issues. The American Diabetes Association (ADA) doesn’t suggest one single diet—they more so suggest diets that are well portioned with nutrient-dense foods—these suggestions will promote weight loss and/or help maintain a healthy weight. These diets will also keep blood pressure, glucose, and cholesterol in a healthy zone while keeping diabetes complications at a minimum. Below are five superfoods that fall into these diet categories.

Superfood No. 1: Legumes/beans

Beans are nutrient-rich, high in fiber, and packed with minerals such as iron, magnesium, and potassium. Some studies have proven that individuals with a diet with plenty of beans tend to live with healthier blood sugar levels in the short and long term. Beans and legumes are also suitable 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

Dark, leafy greens have been shown to lower the risk of type 1 diabetes—for example, ingesting spinach, kale, broccoli, collard greens regularly. This food also plays a role in managing this condition; first off, they are low in calories, and because of this, those who have diabetes can eat a lot of them and not have their blood sugar levels skyrocket or lead to them gaining extra weight.

It is suggested to eat leafy greens with every meal to get the most benefits. You could toss some spinach or kale into your scrambled eggs in the morning. For lunch, you can add greens to a sandwich or salad. At dinner, you can serve steamed leafy greens alongside a main dish, such as grilled fish. 

Superfood No. 3: Nuts

A study published in Circulation Research, with more than 16,000 adult participants with diabetes, 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

When you add omega-3 fatty acid into your daily diet, regardless of whether you use supplements or actual food, you cannot reduce the risk of diabetes or improve 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

Weisenberger shared that berries are packed with nutrients and phytonutrients, and these phytonutrients have been shown to decrease glucose absorption in the intestines. Scientists haven’t quite figured out what makes these berries so super for people with diabetes, but they are an excellent food option for those individuals. There was a study that showed that regularly indulging in berries, like blueberries, cranberries, strawberries, and raspberries, can be a tool to help manage diabetes in whatever form—frozen, fresh, or dried. 

There are many ways to get your berry fix. You can add some berries to Greek yogurt, make a fresh smoothie, or you can even add some to a bowl of cereal. 

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.