The Top 8 Superfoods For People With Diabetes And Prediabetes
The Centres for Disease Control and Prevention estimate that over 38 million Americans are diabetics. An additional 98 million persons in the United States have blood sugar levels that are higher than normal and are pre-diabetic, meaning they have a higher chance of developing Type 2 diabetes.
According to the World Health Organisation, “diabetes is a chronic disease that occurs when the pancreas either does not produce enough insulin or the body cannot effectively use the insulin it produces.” Maintaining a healthy lifestyle is one of the most significant diabetes treatment strategies.
Simple dietary adjustments and lifestyle modifications can help stabilise blood sugar levels and prevent major health complications linked to diabetes if you have been diagnosed with diabetes or prediabetes.
For those with or at risk of diabetes, consider these eight superfoods.
1. Yoghurt with Greek flavour
Over 100,000 participants in a long-term study published in BMC Medicine were shown to have an 18% decreased risk of Type 2 diabetes if they ate a serving of Greek yoghurt every day.Greek yoghurt may help people lose weight because it has more protein than regular yoghurt, which keeps customers fuller for longer. According to a 2016 study, people with Type 2 diabetes who frequently eat Greek yoghurt and some other dairy products may lose weight and have better body composition.
Yoghurt with probiotics may also be advantageous for people with Type 2 diabetes. According to a 2022 study, people with Type 2 diabetes who took probiotic supplements for three months saw improvements in their gut health, elevated levels of “good” cholesterol, and blood sugar regulation.
2. Oily fish
Salmon, tuna, sardines, lake trout, and mackerel are among the fatty fish that are a great source of omega-3 fatty acids. According to the Mayo Clinic, these fats help lower blood pressure, blood fat levels, and the risk of irregular heartbeat.
The American Diabetes Association states that people with diabetes can better control their blood lipid levels and blood sugar by eating a diet rich in polyunsaturated and monounsaturated fats, both of which are present in fatty fish.
Consume seafood that is heart-healthy at least twice a week. Rich in omega-3 fatty acids are fish like sardines, tuna, mackerel, and salmon. For patients who have diabetes, the Mayo Clinic recommends these omega-3s as a potential heart disease preventive. “Avoid fried fish and fish that has a lot of mercury in it, like cod.”
Nuts are a great snack for diabetics, according to the American Diabetes Association. They provide you with lots of fibre, magnesium, and good fats that help you feel fuller for longer.
According to Diabetes UK, “people with diabetes can benefit from nuts in a number of ways.” “People with diabetes can benefit greatly from nuts because they lower their risk of cardiovascular disease and have a positive effect on heart health.”
According to a Circulation Research research, tree nuts like walnuts, almonds, pistachios, pecans, and cashews may reduce the risk of cardiovascular disease and death in individuals with Type 2 diabetes. In the study, which involved almost 16,200 participants with a diagnosis of Type 2 diabetes, those who consumed more nuts had a considerably lower risk of cardiovascular disease, coronary heart disease, death from cardiovascular disease, and all-cause mortality.
4. Leafy, dark greens
Dark, green vegetables are high in nutrients and low in calories; this makes them a great choice for those with diabetes, according to the Mayo Clinic. According to study, leafy greens can help those with diabetes since they are a great source of antioxidants and fibre.
Popular leafy greens with dark green hues are:
- Collard greens.
- greens with mustard.
- Chop suey.
According to the American Diabetes Association, “dark green leafy vegetables like spinach, collards, and kale are packed with vitamins and minerals such as vitamins A, C, E, and K, iron, calcium, and potassium.” “These nutritious foods are also low in calories and carbs.”
Consuming kale juice on a regular basis has been shown in a short research published in Nutrient Research and Practice to lower blood pressure and control blood sugar in hypertensive patients.
According to WebMD, beans are a great source of iron, potassium, magnesium, fibre, protein, and other minerals. They can help regulate blood sugar and are a heart-healthy snack.
According to Medical News Today, “beans are a diabetes superfood, meaning they are an excellent choice for people with diabetes and provide many health and nutritional benefits.” “People can maintain stable blood sugar levels and overall health by including beans in their meals.”
Higher bean consumption was associated with a considerably lower risk of Type 2 diabetes development in approximately 3,350 people at high risk of cardiovascular disease, according to a 2018 study published in Clinical Nutrition.
6. Extra virgin olive oil
According to Healthline, olive oil contains significant concentrations of oleic acid, a monounsaturated fatty acid that may aid in blood sugar regulation. According to a comprehensive review of thirty-two studies, the only lipid that lowers the incidence of Type 2 diabetes is olive oil.
A diet rich in monounsaturated fatty acids helps to maintain healthy blood sugar levels by reducing insulin resistance, according to a 2017 analysis published in Nutrition and Diabetes. Individuals who consumed large amounts of olive oil had a 16% decreased incidence of Type 2 diabetes.
7. Nuts and seeds
According to the Mayo Clinic, studies suggest flaxseeds, sometimes referred to as linseed, may help regulate blood sugar and stabilise blood sugar levels.
According to the Mayo Clinic, “people use flaxseed and flaxseed oil to reduce blood sugar and cholesterol and treat digestive conditions.” “Those with type 2 diabetes may have lower blood sugar levels after consuming flaxseed.”
Eating whole flaxseeds can reduce insulin resistance and lower blood sugar, according to an analysis of 25 clinical research. Researchers discovered a strong correlation between consuming whole flaxseed and better blood sugar regulation in addition to lower glucose levels.
Eating eggs on a regular basis may help control diabetes and heart health. A 2019 study found that eating eggs for breakfast helps people with diabetes keep their blood sugar levels steady throughout the day.
“Foods high in protein, such as eggs, can be crucial in helping diabetics control their blood sugar levels. Additionally, eggs only have 80 calories per and are packed with numerous important vitamins and minerals, according to Diabetes Canada.