Searching for the best super foods for diabetics can be difficult, especially in this world when there’s almost every type of good and bad food/food groups out there.
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If your diabetic, you probably have most likely googled some of these questions: diabetic diet?, what foods to avoid with diabetes?
best food for diabetes control?
what are the best fruits for diabetes?
list of foods for diabetics? – probably how you landed on mine! 12 superfoods for diabetes? and… the list goes on.
The most important types of foods that are classed as super foods for diabetics are the ones that keep blood sugar down and/or level.
The best types of these food are ‘whole foods’.
Why you ask?
Because whole foods contain fiber! Fiber helps to prevent high spikes in insulin from simple carbs that throw blood sugar out of range.
Whole foods also have great sources of nutrition diabetics need that can help regulate blood sugar.
Health fact 101: 11,000 people are seeing their type II diabetes being reversed each year. YES! That’s a lot of doctors scratching their heads as to whats going on… Wholefoods my lovelies, wholefoods!
I wish Type 1 could be reversed too.
Over a year ago my little toddler was diagnosed with Type 1 diabetes.
Now if you’re a regular reader of mine, you’ve probably read my post about how his diagnosis turned my world upside down. I mean, he was only 1 and half years of age. Still so new into this world and such a big dietary restriction. I was heart broken.
If your new, then welcome aboard my lovelies. check the post out here!
Moving on, since his diagnosis I have been looking for super foods for diabetics to help keep his sugar levels within range. Type 1 and Type 2 diabetes do require similar care, especially when it comes to the food choices you make.
Top 12 Super foods for Diabetics continued….
Let dive in and begin…
Apple Cider Vinegar
Apple cider vinegar is ‘Pure Gold’ in liquid form.
It is the #1 most important “food” to add to a diabetic’s diet.
It has been proven to regulate blood sugar levels and curb carbohydrate cravings. It can also aid weight loss if taken 30 minutes prior to eating. So if you feel your gaining some weight due to diabetes, then definetly incorporate this in your diet. Its a win win!
Blueberries, raspberries and other berries
Blueberries have been shown to reduce the risk of diabetes. They also contain high amounts of flavonoids and fiber to improve insulin sensitivity.
Eat a handful as a great way to improve health, and they taste GREAT.
Raspberries on the other hand make it at the top of the super foods list for the American Diabetic Association. This is probably due to their high levels of vitamin C, powerful list of antioxidants, and fiber.
Enjoy these on the days you are not already eating those blueberries!
Other berries can include gooseberries and strawberries also.
Green Tea
Green tea contains loads of antioxidants, helpful for diabetics. It is a potent metabolism booster. Having Green tea after meals can help digestion and break down those carbs fast, aiding in less spikes in the blood sugar.
Matcha green tea is another alternative which is touted to be 10x more effective than regular green tea. Both green tea and Matcha tea have high counts of flavanoid aiding in regular blood sugars.
Fish – Specifically Salmon
Fish like salmon, cod, halibut, and tuna contain high amounts of omega-3 fatty acids.
Omega-3’s have been shown to regulate blood sugars and blood pressure.
Eating fish almost nightly or supplementing with omega 3’s in the diet is great for those with diabetes.
If your not keen on eating fish, you can substitute with a fish oil high in Omega 3. 1 spoonful a day with keep those high blood sugars away.
This is the one I give my toddler daily, Nordics Naturals. It helps build his immune system and keep his sugars intact!
Greek Yogurt
Many study’s suggests consuming yogurt might help prevent type II diabetes. This is because of the high levels of probiotics, vitamin D, calcium, and magnesium.
Go for a Greek yogurt that is high in protein and low in sugar (under 7g). If you don’t like the taste, add some flavored protein powder to it to make it taste better and give yourself an extra boost of protein! Or add some berries. Give a mixture of your favourite berries a mash and mix them in your yogurt. Oh so delish!
Steel Cut Oats + Protein Powder
A warm bowl of steel cut oats provides a massive fiber punch and is also a top recommended food from the America Diabetics Association, aiding in keeping blood sugar levels regulated to the right standard.
Same problem as the yogurt? You find Plain steel cut oats pretty boring and bland? No problem..
Add a scoop of your favourite protein powder for some added flavour and a protein boost! Alternatively have with some berries.
Cinnamon
Have you heard of the cinnamon challenge that went viral. You had to put a spoonful of cinnamon in your mouth and swallow! I don’t think they knew how good of an ingredient that power food is for diabetics.
Several studies have shown that this spice is a powerful blood sugar reducer. It has also been shown to improve insulin sensitivity and has tons of powerful antioxidants.
Add it to EVERYTHING. It’s great in tea, coffee, oats, yogurt, and on pretty much anything you cook. A small amount is doable – no need to be doing the cinnamon challenge every time you go to have some. Ha!
Tumeric
Love love absolute love this spice. It has been great for my toddler. Whenever he’s down with a bug I put a pinch in his glass of warm milk. TRUST ME! It does wonders.
It’s anti-inflammatory property helps in relieving the symptoms of cough and cold.
If your Asian, you must know how much our ancestors rave about this product. Check out this article which gives milk and turmeric a new twist.
This is another spice that has been shown to greatly improve insulin sensitivity and lower blood sugar levels. It’s also VERY EASY to incorporate into your diet because it can be added to teas or to anything you cook.
Walnuts and flax seeds
Walnuts and flax seeds contain magnesium, fiber, and omega-3 fatty acids.
There are tonnes of health benefits for Walnuts. They contain alpha-linolenic acid, an essential fatty acid that boosts heart health and lowers cholesterol. They’re also full of vitamin E, folic acid, zinc, and protein.
These two magical seeds are very powerful.
Nuts generally have very low GI scores., walnuts and flax seeds being at the top of the list.
Studies have shown, people who eat nuts regularly have less risk of developing diabetes.
Prevention is the best medicen my lovelies!
Extra Virgin Olive Oil (organic)
When looking for a cooking oil, use ONLY extra virgin olive oil or organic. Olive oil has plenty of health benefits and contains rich sources of antioxidants the body LOVES.
Health tip 101.2 – rubbing olive oil around the belly button can aid digestion.
Barley, lentils, and other whole grains
I wrote a whole article in my previous post on barley and how it can lower blood sugar to avoid it spiking.
The post includes a barley recipe for you to try + a website where you can purchase ORGANIC barley from also.
This was one of the first super foods I tried with my toddler to help control the blood sugar spiking.
It worked!
And works now too. He loves the taste and it avoids ketones from developing. It’s an everyday breakfast must for him.
The magic grain keeps blood sugar level stable.
Whole grains are full of antioxidants and soluble and insoluble fiber. These help to metabolize fats and keep the digestive track healthy.
Lentils are another good option since they provide B vitamins, iron, complex carbohydrates, and protein.
Remember – choosing the right type of grain is the make or break game, choose wisely.
Kale and other leafy green vegetables
Leafy greens should play a big role in a diabetic diet. After all greens are a body’s best friend.
Spinach, kale, and collard greens have the highest amounts of nutrients and will give diabetics the best benefits.
Kale especially, is the king of super healthy greens. It provides more than 100 percent of the recommended daily intake of vitamin A and K. wow!
Kale contains chemicals called glucosinolates that help neutralize cancer-causing substances. It’s also full of potassium and has been shown to help manage blood pressure and blood sugar levels.
This is another reason it’s considered a super food for those with diabetes.
On top of it all, these super foods taste super delicious! And can be incorporated in every ones daily lives, whether you’re a diabetic or not.
Yum!
There you have it, the top 12 super foods every dietetic should be incorporating in their diet. Whether your type 1 or type 2, living with diabetes is not nice, so you deserve all the credit there is out there!
Leave me a comment below if you or somebody you know has type 1 or type 2 diabetes. I love to learn and relate .x
Much love. X
I’ll be passing this on to my inlaws who both have diabetes, it is a very helpful guide! I didn’t realise kale was so good for you.
This is interesting – it isn’t often you come across something aimed at type 1 and 2 as they such different conditions, and often treated in very different ways.
Hi Sarah:)
Yes! Your totally right, they are both different conditions with different treatments. However, certain foods really can help regulate blood sugar levels and help both type 1 and type 2 keep their blood levels regulated:) Xx
I don’t know any diabetics but I imagine these super foods are beneficial to everyone.
Yes Jenny, they sure are! 🙂 xx
The only reason people are getting diabetic is simple because the food timings have changed and the food itself has changed. Increase in sugar levels in blood means the food we eat is unhealthy and eating food at mid-night is completely against the body rules.
Yes your right, the food is not ‘organic’ no more. However why type 1 occurs is still a mystery which i cant pin down as of yet.
Thank you:)