Being careful with your food choices is a necessity when it comes to diabetes. Ideally, the food you eat should not only provide you with essential nutrients but also aid in your diabetes management. Below is a list of 5 best diabetes superfoods. This list contains a protein, a vegetable, an oil, a fruit and a dessert.
Olive oil is known to reduce the risk of having type 2 diabetes for up to 50 percent, as compared to low fat diets. This is according to a recent study. Moreover, it further shows that olive oil can help to improve satiety as compared to butter, lard and canola oil. Aside from being a standout source of mono-saturated fats, olive oil also carries nutrients to help keep your cells protected against all kinds of damages.
Similar with other cruciferous vegetables, such as cauliflower and kale, broccoli carries a compound that triggers various anti-inflammatory processes to help improve blood sugar control and keep the blood vessels protected against cardiovascular damage, a common diabetes complication. Broccoli is a diabetes superfood not just because of its benefits but also because of its satiety. You can replace carbohydrates with broccoli in your meals.
Fish is definitely one of the best diabetes superfoods and especially so for those who are trying to lose weight. It is rich in protein and keeps you feeling satisfied. Moreover, fish contains a type of fat that can help to prevent inflammation. Several studies have shown that people who consume Omega 3 fatty acids have less body inflammation. Inflammation can worsen diabetes.
Blueberries truly stand out when it comes to being a diabetes superfood. The berries are made of insoluble and soluble fiber. The fibers help to flush fats out of your system. They also help to slow down the process of emptying your stomach while regulating blood sugar level at the same time.
In one study done by the USDA, it was found that people who consumed 2 ½ cups of wild blueberry juice each day were able to lower their blood sugar level, improve memory and reduce moodiness.
Chocolates are rich in flavonoids and research shows that these nutrients help to reduce insulin resistance. Furthermore, these nutrients help to improve insulin sensitivity and regulate insulin levels. However, it is important to note that not all chocolates are equal. In a 2008 study, people who consumed more dark chocolate reported less craving for salty and sweet foods, both taboos for diabetic patients.
The above 5 diabetes superfoods list contains a protein, a vegetable, an oil, a fruit and a dessert. They make an ideal diabetes meal: fish and broccoli cooked in olive oil, blueberries for fruit and dark chocolate for dessert.