Diabetes is complex chronic condition in which the body struggles with producing appropriate levels of either glucose or insulin. If you are suffering from diabetes, or have been diagnosed with prediabetes, include these nutritious superfoods into your diet to help balance your glucose and insulin levels. We’ve gone ahead and listed superfoods for diabetics below.
Olive Oil
This healthy source of monosaturated fats is a staple in the Mediterranean diet. A 2015 study administered in Spain revealed that a high consumption of olive oil is associated with a lower risk of diabetes. Meanwhile, a high consumption of butter and fatty salad dressing is associated with a higher risk of diabetes. Olive oil is an excellent source of fat for diabetics and prediabetics because it promotes both satiety and an antioxidant friendly environment.
Avocados
This wholesome fruit shows up in vibrant green HD photos on Tumblr blogs and Pinterest boards. But this is one trend who should all support. This delicious source of fat is something everybody (especially diabetics) should incorporate into their diets. Avocados are high in monounsaturated and polyunsaturated fat. This diverse fat content encourages healthy blood lipid and blood glucose levels, which is important for managing both weight and diabetes.
Dark Chocolate
Dark chocolate is a great source of antioxidants, which have been shown to control insulin sensitivity, glucose metabolism, and sugary cravings. A 2015 clinical trial revealed that participants who consumed dark chocolate had better insulin sensitivity than participants who consumed white chocolate. Research has also shown that consuming dark chocolate resolves sugary food cravings, which is a vital component of blood glucose management.
Garlic
Garlic is a flavor packed member of the onion genus; Allium. This bold ingredient is a vital food staple in several parts of the world for its medicinal benefits and colorful flavor. Composed of over 400 phytochemicals, this flavor-packed bulb can be used to reduce and diminish health complications associated with diabetes.
Red Grapefruit
This juicy, tart red fruit is jam-packed with pectin, a healthy fiber that promotes healthy cholesterol levels. A 16-week study conducted at the University of Florida College of Medicine affirmed that grapefruit pectin reduces bad cholesterol (LDL) levels while increasing good cholesterol (HDL) levels. Healthy LDL and HDL levels are important for managing your risk of developing or worsening diabetes.
Turmeric
This disease-fighting root is a cherished ingredient throughout the Indian subcontinent. This zesty spice is a major component in Indian cuisine, giving the devourers both flavor and health benefits to dine on. Curcumin, the main ingredient in turmeric, is potent in its ability to manage blood glucose and reverse insulin resistance. If you are a prediabetic, consuming turmeric supplements for just 9 months can significantly lower your chances of developing diabetes.
Fish
This omega-3 rich healthy meat can decrease diabetes-related complications. In a 2008 study conducted in Europe, participants who were diagnosed with diabetes consumed less than two servings of fish a week. The study also found that when diabetic participants consumed at least two servings of fish a week, they were less likely to develop kidney related disease. This makes fish a kidney disease-fighting instrument for diabetics, and also supports federal recommendations of eating two servings of fish a week.
Asparagus
This low-calorie and high carb veggie is a perfect snack idea for diabetics. Asparagus is especially high in the antioxidant glutathione, which is a key player is reducing diabetes-related deficiencies. Glutathione deficiency, which is a common consequence of diabetes, can lead to cell damage and a host of other health repercussions. Asparagus can help rejuvenate this antioxidant, preventing the oxidative effects prone to diabetics.
Cinnamon
This sweet and savory spice has been renown for its medicinal properties for thousands of years. Among its many medicinal properties is its ability to lower glucose levels. Cinnamon lowers the amount of glucose that enters the bloodstream after a meal by slowing carbohydrate breakdown and mimicking insulin. Cinnamon also manages blood glucose levels while fasting. A health trial administered on 543 participants revealed that the consumption of cinnamon is correlated with a significant decrease in fasting blood glucose levels. This makes cinnamon a triple threat, and may even give diabetes a run for its money.
Greek Yogurt
This creamy snack can keep you a lot more satisfied than high-carb snacks, which is good news for anyone struggling with overeating. Greek yogurt has nearly double the protein of traditional yogurt, with fewer the carbs. This luscious yogurt is most beneficial for diabetics when eaten first thing in the morning, due to its low glycemic index. Consuming low GI foods early in the day can help prevent irregular blood glucose levels in diabetics. The probiotic content in greek yogurt can also help manage diabetes. Scientists claim that healthy levels of gut bacteria can drastically lower blood glucose levels, making greek yogurt a healthy food option for diabetics.
