There’s no denying the fact that diabetes is one of the most common lifestyle diseases affecting millions of people worldwide. Diabetes rates are reaching epidemic proportions, which means that you should be looking for dietary and lifestyle options that will help you reduce the chances of developing this devastating disease. Although these facts might seem scary, diabetes isn’t something uncontrollable. With regular exercise, an appropriate diabetic diet, and the inclusion of various anti-diabetic foods and herbs, diabetes can be controlled. Thankfully, some amazing diabetes-busting superfoods are out there, which are easy to add to your diet. So, why not consider adding these nutritious choices to your daily routine?
Best Foods to Control Your Diabetes
Ready to plan your menu? Take a look at these best foods for diabetics:
Leafy Greens
Do you have enough greens in your diet? You can eat a wide variety of green leafy vegetables and fill up to your heart’s content. Like:
- spinach
- kale
- collard greens
- mustard greens
These vegetables are full of vitamins, minerals, fiber, and phytochemicals, and they’re low in calories. They are also low glycemic carbohydrate foods and high in antioxidants. Which may decrease fasting blood sugar levels and reduce inflammatory markers. Leafy greens should be your body’s main source of carbohydrates. One study even showed that people who added more green leafy vegetables to their diet reduced their risk of developing type II diabetes by 14%.
Wild-caught Fatty Fish
Omega-3 fat is one of the best types of fat you can consume, whether or not you are diabetic. Eat these fish daily for their cardio health properties:
- sardines
- salmon
- anchovies
- herring
- mackerel
Wild-caught fatty fish, are rich in Omega-3 fatty acids. Omega-3 fat helps your body maintain healthy heart functioning and improves lipid levels. These reduce the inflammation in blood vessels characteristic of diabetes and boost “good” HDL cholesterol.
And, avoid eating fish that has been prepared by frying or breading. Instead, choose fish that has been poached, steamed, or broiled.
Tomato
Did you know, tomatoes are great for diabetics? Tomatoes are high in several nutrients that can help with diabetes. This versatile ingredient is low in glycaemic index (GI), and carbs, and rich in fiber, making it a superfood for a diabetes diet. Additionally, they are high in lycopene which has been shown to reduce the risk of cancer, and also high in vitamin C and E, and iron.
Cinnamon
Research indicates that consuming cinnamon can help prevent dangerous blood glucose spikes by blocking certain digestive enzymes. Cinnamon is helpful in multiple ways. It helps in improving the levels of glucose, digestion, insulin, insulin sensitivity, blood pressure levels, antioxidant status, and many others. But if you are on diabetes medication, then be sure to discuss this spice with your doctor before adding it to your diet, since you don’t want your blood glucose levels to be too low.
Nuts
Nuts are also an excellent source of alpha-lipoic acid (ALA), which counteracts the inflammation that typically plagues diabetics. When you reach for nuts, go for these, as they’re low in digestible carbs:
- pecans
- almonds
- cashews
- walnuts
- Brazil nuts
- pistachios
- hazelnuts
- macadamia
These fiber-rich nuts are packed with omega-3 fatty acids, which help soak up and clean out the bad cholesterol (triglycerides) while boosting HDL levels.
However, it does matter how the nuts you consume are prepared. Avoid salted, glazed, or chocolate-covered nuts since these contain sugars and empty calories that can contribute to diabetes.
Yogurt
Yogurt that contains live or active cultures also promotes healthy gut bacteria, which can help you maintain good blood sugar levels and a healthy immune system. This creamy dairy food has also a variety of benefits for diabetics, including:
- reduced risk of heart disease
- improved blood sugar control
- increased level of probiotics
- weight loss
- low carb and calorie content
A great deal of recent research by scientists at the University of Cambridge showed that consuming a good amount of yogurt may reduce the risk of new-onset type 2 diabetes by 28 percent.
Extra-Virgin Olive Oil
Not only is extra virgin olive oil rich in vitamins such as vitamins K and the free radical – scavenging E, but it also contains high levels of polyphenols. These polyphenols may inhibit α-amylase and α-glucosidase, the enzymes which help your body turn carbohydrates into blood sugar. In addition, olive oil contains the powerful antioxidants hydroxytyrosol and oleuropein, which help prevent inflammation. They also protect against oxidative damage, reduce carbohydrate absorption, and increase insulin sensitivity. But always make sure to use oil from reputable sources. Because some olive oils are mixed with cheap oils without health benefits.
Strawberries
Lastly, strawberries are one of the best fruits to eat. It’s a low-sugar fruit that’s packed with health benefits. Look forward to these perks from this nutritious fruit:
- reduced cholesterol after eating
- reduced insulin levels after eating
- improved blood sugar
- reduced risk of heart disease factors
- anti-inflammatory properties
Here are some recipes you can enjoy eating.
- Roasted Tomato and Herb Soup Recipe
Scrumptious soup prepared with oven-roasted tomatoes, flavored with garlic and mixed herbs, served hot laced with fresh cream and sautéed herbs.
Ingredients
12 Large Tomatoes (ripe, red), sliced
4-5 cloves of Garlic (crushed), peeled
1/2 tsp Black Peppercorn (crushed)
3/4 tsp Mixed herbs (dried)
1 1/2 Tbsp Extra virgin olive oil
To taste Salt
As required Water
For garnishing:
1 tsp Fresh cream (chilled)
1 tsp Mixed herbs (dried sautéed in Extra virgin olive oil)
Instructions
- Preheat the oven to 180◦ C.
2. Place the sliced tomatoes and garlic in the baking tray.
3. Pour olive oil.
4. Oven roast for 15 minutes, till the tomatoes leave their peel.
5. Once the tomatoes are done, set them aside to cool.
6. Blend in a food processor the tomatoes, garlic, peppercorn, and mixed herbs.
7. Prepare a smooth puree by adding a little water.
8. Place the puree on the flame.
9. Add salt. Adjust the consistency.
10. Serve hot laced with fresh cream and garnished with a swirl of mixed herbs.
- Maple Dijon Salmon Recipe
In this recipe, the tender, flaky meat of a perfectly broiled salmon comes together with a delicious maple dijon sauce. There is so much research about the amazing benefits of eating fatty fish such as salmon, and this take on a flavorful classic provides all of them!
Ingredients
1 lb wild-caught salmon
1/4 cup maple syrup
1/4 cup dijon mustard
2 Tbsp apple cider vinegar
1 clove garlic minced
1/4 tsp sea salt
1/4 tsp black pepper
Instructions
- Place salmon in a glass baking dish. Whisk together the remaining ingredients in a small bowl. Pour ¾ of the mixture over the salmon and let marinate for at least 30 minutes. Reserve the remainder of the marinade.
- Preheat broiler. Line a baking sheet with parchment paper. Transfer salmon to baking sheet, skin side down. Broil for 6 to 10 minutes or until cooked through. Drizzle on the remaining sauce. Return to broiler for 1 minute. Remove from oven and serve.
