Five Superfoods for Diabetes

When choosing diabetes-friendly meals, you are also eating food that can help prevent other health problems—like cardiovascular disease. On average, 7 out of 10 people who have diabetes and are over 65 are more likely to die from some form of cardiovascular disease, and 1 out of 6 will pass from a stroke. Because of these statistics, it is essential to indulge in a heart-friendly diet. 

According to nutritionist Jill Weisenberger, "diabetes is more than a sugar problem;" those with 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. 

There is not one single diet suggestion from the American Diabetes Association (ADA); however, they suggest adding well-portioned meals full of nutrient-rich foods. Balancing our diets can help maintain weight or encourage needed weight loss. Superfoods are essential in your diet to help manage diabetes and ward off any potential cardiovascular diseases. See the top 5 best superfoods to add to your daily meals: 

Superfood No. 1: Legumes/beans

Beans and legumes are high in vitamins and minerals like iron, magnesium, and potassium, making them well known as a superfood. They are even high in fiber! In recent studies, these two have shown to be linked with healthier blood sugar levels in short and long-term situations. These superfoods are also loaded with "health boosters such as resistant starch and polyphenol phytonutrients" [Weisenberger], meaning that they are full of clean bacteria that are good for your gut. 

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 quickly cooked and smashed into ground beef to make into tacos or burger patties. 

Superfood No. 2: Dark green leafy veggies

When you regularly eat dark, leafy greens— such as spinach, kale, broccoli, collard greens —you're lowering the risk of type 2 diabetes. Still, 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. 

According to researchers, you should be adding these leafy greens to each meal to get the most out of them. You can do the following for simple meals that include leafy greens: 

• Add kale or spinach to your morning scrambled eggs or omelets
• Having a wrap or sandwich stuffed with leafy greens
• Add a handful of baby spinach to a pasta dish 
• Serve sautéed greens alongside a main dish

Superfood No. 3: Nuts

Those living with diabetes are at a higher risk for developing cardiovascular disease—however, their diet can help prevent and make a positive difference! 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. Nuts also serve as a good source of protein and fat because they are low carb, because of this, they can keep an individual full without raising their blood sugar, says Dahlia Gomez, a dietitian, and spokesperson for the Association of Diabetes Care and Education Specialists.

**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 more significant 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

Scientists aren't entirely sure what it is about berries that make them so beneficial to those who have diabetes, other than the fact that they are packed full of nutrients and phytonutrients. Weisenberger stated that there has shown to be a decrease in glucose absorption in the intestines because of the phytonutrients, which has led to better insulin sensitivities—depending on the response from the body's cells to the insulin. 

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. If you are feeling wild, you can try skewering some berries and drizzle with yogurt and nuts. 

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.