Top 10 Superfoods for Diabetics

Top 10 Superfoods for Diabetics

When trying to choose a top superfood list for diabetes, it’s important to find those foods with a low glycemic index number, are high in fiber, and provide vitamins and minerals often lacking in a standard diet. When it comes to the glycemic index, those that are lower on the scale affect blood sugar much less than those higher on the scale.

1. Beans

Beans should be a dietary staple for those with diabetes. High in fiber, high in protein and providing nutrients such as magnesium and potassium, any type of bean is good for you. Be sure to rinse well if using a canned bean in order to get rid of as much sodium as possible.

2. Onions

Onions, both raw and cooked, are excellent sources of nutrients for everyone – not just diabetics. Onions contain quercetin, which has antioxidant and anti-inflammatory properties.

3. Dark Leafy Vegetables

Dark leafy vegetables are extremely nutrient dense, are high in fiber, low in calories and sugars. It is recommended that diabetics consume dark, leafy greens every single day and if you can fit them in at two meals per day, you are doing great!

4. Fatty Fish

Fish such as tuna, mackerel, halibut, and herring are high in Omega-3s. Diabetics who consume high levels of omega-3s have been shown to decrease insulin resistance. 

5. Citrus Fruits

Citrus fruits provide excellent nutrition, including a ton of Vitamin C, although you need to make sure you don’t eat too many because citrus fruits do contain high sugar content. Make sure to eat the whole fruit and not just the juice as it’s the pulp that provides the fiber that slows down the absorption of the sugars.

6. Nuts

Nuts are a great source of protein and healthy fats, both of which are essential to keeping a diabetic’s sugar level in check. However, nuts are also extremely high in calories, so keep the portion sizes small.

7. Berries

Whole, unsweetened, raw or frozen berries are an excellent antioxidant source. Like citrus fruits and nuts, it’s best to keep portions on the small side.

8. Whole Grains

When searching for a good bread choice, make sure to find one that is made with the germ and the bran of the grain. Whole grains slow the processing of sugars, which can reduce sugar and insulin spikes in the blood. If you don’t wish to add bread to your diet, you can get your whole grains through barley, oatmeal, or whole-grain pasta.

9. Yogurt

Yogurt is high in protein and Vitamin D. Studies have shown that yogurt can help diabetics better regulate their blood sugar levels. When it comes to commercially prepared yogurt, you need to check the label. Many contain a lot of added sugars. Go for plain yogurt and, if necessary, lightly sweeten it yourself with a little bit of maple syrup or fruit jam. 

10. Seeds

Chia and pumpkin seeds are extremely high in fiber. These tiny seeds are also considered to be powerhouses of nutrition. Chia seeds are extremely high in Omega-3s and pumpkin seeds are high in iron. They are great choices to add to your diet, especially if you’re looking for some type of healthy snack.