The role of diet in diabetes management has extensively been studied, because of dramatic increase of diabetes incidence worldwide. Although normal body weight and medication is the main axis of treatment for diabetes, the quality and the type of diet plays an equally important role. But, are there any superfoods for diabetics?
Legumes are one of the most nutritious foods. There are many different varieties like kinto, navy, black-eyed beans, beluga lentils etc. Legumes belong to starchy vegetables, which contain carbohydrates, proteins and unsaturated fat. Thanks to their high concentration of soluble fibers, they help release glucose gradually into the bloodstream, without causing postprandial hyperglycemia. They are also good sources of magnesium and potassium.
Citrus fruits and juices
Lemons, oranges, grapefruit and their juices are a healthy food choice for people with diabetes. They are rich in vitamin C and soluble fibers, both contributing to the antioxidant capacity of body and to a healthy digestive system. They help reduce oxidative damages caused by high glucose levels and thus indirectly prevent complications.
Although the name and the sweet taste may sound inappropriate for people with diabetes, the truth is quite different. Potatoes belong to starchy vegetables and are rich in fibers and antioxidant vitamin A. They have a low glycemic index, compared with simple potatoes, thus making them a nutritious and healthy choice for those who want to take under control their diabetes.
In the family of berries they are included many exotic and tasty fruits such as blueberries, cranberries, strawberries etc. Whichever you may choose, they give you many antioxidant vitamins and fibers and help shield cells from oxidative damage caused by high blood glucose levels. Put them in salads and yogurt or consume them as a snack, in fresh or dried form.
An old standby where everyone can find a favorite. Rich in antioxidant vitamins C and E, lycopene and iron provide antioxidant protection and boost immune system. No matter how you like them to be, sause, purreed or raw, they help you take under control your diabetes while offer you plenty of nutrients.
Omega 3 fatty acids
Omega-3 fatty acids belong to the family of polyunsaturated fatty acids and they serve several roles in body, like integrity of cell membranes and prevention of cardiovascular disease by reducing cholesterol and serum triglycerides. People with diabetes are at increased risk for cardiovascular disease, thus making necessary to catch the recommended daily intake of omega 3 fatty acids, either by eating oils and fatty fish or by taking nutritional supplement.
Whole grain products are rich in minerals and trace elements such as magnesium, folic acid, potassium, omega 3 fatty acids, chromium, soluble and insoluble fibers. They provide a variety of nutrients to the body and help reduce postprandial hyperglycemia.
Nuts and seeds
Nuts are a rich source of good fatty acids and support health and better management of hunger. They contain magnesium and fibers, while also do not affect glucose levels. Some nuts and seeds are also good sources of omega 3 fatty acids, such as walnuts, flaxseed oil and flaxseed.
Fat free dairy products
Dairy products and milk substitutes are rich in calcium, vitamin D and several other micronutrients that support bones, teeth and immune system. Deficiency of vitamin D has been associated both with pathophysiology of type I diabetes but also with diabetes complications.
Despite their microscopic appearance, spices hide many nutrients with many remarkable properties. Several studies indicate that spices may affect insulin sensitivity and glucose levels, thus color, boost your cooking and create healthy snacks by using cinnamon, turmeric, ginger and garlic.
Sweeteners are a very good choice for people with diabetes. They give a sweet taste without affecting blood glucose values. Replace sugar in drinks, meals and snacks by choosing a natural sweeteners such as stevia!
In Vita4you you will find a variety of the above superfoods for diabetes.