Diabetes is a disease where your body can not produce or use insulin anymore. As a result, you have high sugar levels.
The common symptoms of diabetes are fatigue, weight loss, increased thirst, and frequent urination. There are different classes of diabetes — type 1, type 2, gestational diabetes, etc.
Diabetes may not seem deadly at the primary level. But it can lead to long-term damage, and dysfunction of different organs, such as the eyes, kidneys, heart, nerves, and different blood vessels.
While diabetes is not curable, it’s manageable. With proper diagnosis and treatment under an experienced doctor, you can control the sugar level of your blood.
While under treatment, you can also try some superfoods for diabetes to control the sugar levels in your blood.
This article looks into some superfoods that are beneficial for those with diabetes.
Superfoods for Diabetes
What is a superfood?
When it comes to managing diabetes, a superfood does not mean something loaded with nutrients. It means the food must help you to control your blood sugar.
Changing your diet won’t cure diabetes. But it can save you from the adverse effects of diabetes, especially if you have type-2 diabetes.
Here are some of the superfoods that are good for diabetes:
1. Unsweetened Yogurt
Yogurt is delicious and a great source of protein, calcium, and magnesium. It has a low GI score and can help lower the risk of weight gain and cardiovascular disease.
Research published in the Journal of Nutrition shows that daily yogurt consumption can lower the risk of type-2 diabetes by up to 14 percent.
You can take unsweetened Greek yogurt every day. Also, you can add some low GI fruits like blueberries and blackberries for better taste.
2. Non-starchy Vegetable
Vegetables like broccoli, artichokes, asparagus, beets, etc. are low in carbohydrates but rich in fiber, vitamins, minerals, and phytochemicals.
According to a study published in 2011, regular intake of low-carb and non-starchy vegetables might reverse type-2 diabetes.
Regular intake of these vegetables will satisfy your hunger without increasing your blood sugar level.
Blueberries are one of the best choices for people who have type-2 diabetes. Known as the antioxidant powerhouses, they are also rich in vitamins and fibers.
Research published in the British Medical Journal evaluates the efficacy of blueberries in reducing the risk of diabetes.
In that study, those who took three servings of blueberries per week reduced their risk of type-2 diabetes by 26 percent compared to those who didn’t.
Blackberries, strawberries, and raspberries are also good choices for people with diabetes.
Tomato is a non-starchy fruit and has a low GI ranking.
Tomato is rich in lycopene. It is the key nutrient of tomatoes that may lower the risk of heart disease, prostate cancer, and macular degeneration.
The research was published in the International Journal of Food Sciences and Nutrition. It reports that people with type-2 diabetes could reduce blood pressure by taking 200 g of raw tomato.
Another study published in 2013 shows lycopene may lower the risk of heart disease by 26 percent.
Orange is rich in vitamin C. Its pulps are a good source of fiber.
According to a 2008 study, eating citrus fruit could reduce the risk of diabetes in women.
But, drinking the juice could increase the risk.
To make these fruits control your sugar level, you need to consume the whole fruit, not the juice.
Fishes like salmon, tuna, sardines, and mackerel are great sources of omega-3 fatty acids.
According to the research published in the American Journal of Kidney Diseases, intake of fish may reduce the risk of kidney failure due to diabetes.
Fishes are diabetes-friendly foods. They won’t increase your blood sugar as they don’t contain carbohydrates.
7. Nuts and Seeds
Foods like flaxseeds and walnuts are loaded with fiber, magnesium, and omega-3 fatty acids.
Research published in 2005 suggests that regular intake of nuts may lower the risk of diabetes.
Walnuts contain vitamin E, zinc, folic acid, and protein. They also have alpha-linolenic acid, a fatty acid that reduces cholesterol and promotes a healthy heart. They also have low GI scores.
8. Leafy Green Vegetables
Leafy green vegetables such as kale contain vitamin A and K.
A study was published in the British Medical Journal. It reports that consuming 1.5 cups of dark leafy green can lower the risk of type-2 diabetes by 14 percent.
Kale is low in calories which is ideal for those who have diabetes. The potassium in kale also helps control blood pressure.
Avocado is a superfood rich in fiber, potassium, and lutein. It is a good source of monosaturated fats.
Avocado is low in calories. Regular intake of it may help you manage your blood sugar.
Conventional Treatment for Diabetes
Whether it’s type-1 or type-2, you must consult with a doctor for proper treatment as soon as you are diagnosed with diabetes.
Foods may help you keep your blood sugar in control. But in a severe condition like type-1 diabetes, you need to take insulin.
Visit a doctor to find out whether you have type-1 or 2 diabetes. He/she will prescribe medications after diagnosis.
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Having diabetes is frustrating. But it is not the end of the world. Although it’s not curable,
you can still manage it with proper medication and some changes in your lifestyle.
You must do regular exercises while maintaining a proper diet.
Diabetes may lead to other severe conditions like heart diseases and kidney failure. So, it’s important that you keep your blood sugar in control.
Consult with your doctor if you can’t control your blood sugar level with food and exercise. Take proper medication and bring change in your lifestyle as per the doctor’s instructions.