There are foods that you should avoid like the plague given that they can make your position move from bad to worse. Then, there are foods that you might want to incorporate in your diet as they are good in managing diabetes. These foods could be called diabetes superfoods. Generally, super foods are foods that have low-calorie content, but are high in useful nutrients such as vitamins, minerals, fibers. If you would like to know which foods are appropriate for diabetic patients, you are in the right place.
Beans have a high fiber content as well as proteins which make them qualify for our list of diabetic superfoods. What’s more, they contain essential minerals: magnesium and potassium. A half cup of beans, whether it`s navy, kidney, pinto or black beans is all you need to fulfill your daily requirements of fiber and proteins. Having beans part of your diet promotes regulation of blood sugar level in your body.
Next on our list of super foods for a diabetic diet, we have fish that are rich in omega-3 fatty acids. Examples of fish that has a high amount of omega-3 fatty acids are salmon, halibut, mackerel, and albacore tuna. Taking in such fish at least twice per week keeps you off the kidney problems as well as keeping your heart healthy.
It’s important to note that deep fried varieties of the above fish do not contain the recommended amount of fatty acids and should therefore be avoided.
Yes, tomatoes are good for you health as a person with diabetes. Regardless of how you take them: in raw form or when cooked, benefits of consuming tomatoes cannot be underrated. The fruit (Yes, it is a fruit) contains lycopene, an essential substance that can reduce the risk of heart disease, cancer, eye disease and even macular degeneration. Other vital nutrients found in tomato include vitamin C, E, and iron.
4. Whole Grains
What makes whole grains appear on our list of diabetic superfoods? You might be asking yourself. Well, to cut straight to the point, these superfoods contain numerous antioxidants as well as soluble and insoluble fiber that will help metabolize your body fats and keep your digestive tract healthy. Eating whole grains also regulates the blood cholesterol and sugar levels. Some good examples of whole grains include lentils and barley.
5. Dark Green Leafy Vegetables
For example, kale contains chemicals known as glucosinolates, which activate the liver enzymes enabling them to neutralize substances that cause cancer. On top of this, kale can fully satisfy your daily intake of Vitamins A and K. Other important vegetables that fall into this category of diabetic superfoods include collard and spinach.
6. Fat-free Milk and Other Dairy Products
Dairy products such as milk and yogurt are rich in vitamin D, which is necessary for the formation of healthy bones and teeth. These foods are easy to access, meaning that you can easily satisfy your daily requirements for vitamin D. These foods are highly recommended for diabetic patients as they have a low GI score.
Extra. Cooled or Reheated Potatoes and Unripe Bananas
When cooked potatoes cool down, a part of their starch content becomes resistant to digestion, and will act like a dietary fiber instead of turning into sugar. In Bananas, the ripening process turns the resistant starch to normal starch, so to avoid high sugar content, bananas should be eaten when still unripe (green).