6 superfoods those with diabetes should include in their diet

Living with diabetes, whether type 1 or type 2, requires careful dietary management to control blood sugar levels. While there’s no single “magic food” that cures diabetes, incorporating certain superfoods into your diet can provide valuable benefits and support overall health.

“Incorporating superfoods into a diabetic diet can provide essential vitamins, minerals, antioxidants, and fibre without causing significant spikes in blood glucose,” explained Ekta Singhwal, dietician, Ujala Cygnus Group of Hospitals.

Here are some superfood stars that shine bright for people with diabetes:

1. Non-starchy vegetables like leafy greens: These powerhouses are packed with essential vitamins, minerals, and fibre, all with minimal impact on blood sugar. Broccoli, spinach, kale, cauliflower, and bell peppers are excellent choices in various meals and snacks.

2. Berries: These colourful gems are bursting with antioxidants and fibre, helping regulate blood sugar and manage inflammation. Berries like blueberries, strawberries, raspberries, and blackberries are delicious additions to breakfast, yoghurt parfaits, or enjoyed on their own as a healthy snack.

Add blueberries to your diet (Source: Unsplash)

3. Nuts and Seeds: These nutrient-dense powerhouses are rich in healthy fats, protein, and fibre, promoting satiety and contributing to stable blood sugar levels. Almonds, walnuts, flaxseeds, and chia seeds can be sprinkled on salads, yoghurt, or enjoyed as a mid-day snack.

4. Legumes: Beans, lentils, and chickpeas are fantastic sources of plant-based protein and fibre, both of which help regulate blood sugar and keep you feeling full for longer. Enjoy them in soups, stews, salads, or as a delicious vegetarian main course.

5. Whole Grains: Opting for whole grains like brown rice, quinoa, whole-wheat bread, and oats provides a sustained source of energy and helps regulate blood sugar compared to refined grains.

6. Healthy Fats: Don’t fear all fats! Including healthy fats from sources like avocados, olive oil, and fatty fish can improve satiety, reduce inflammation, and contribute to heart health, which is crucial for people with diabetes.

Remember:

While these superfoods offer valuable support, it’s essential to consult a healthcare professional or registered dietitian for a personalised meal plan tailored to your specific needs and preferences.

• Portion control remains key. Even superfoods should be enjoyed in moderation.
• Continue following your doctor’s recommendations regarding medication and overall diabetes management strategies.

By incorporating these superfoods and making informed dietary choices, you can empower yourself to manage your diabetes effectively and live a healthy, fulfilling life.

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