What makes food “super” or not “super”? This is a good question that most people would ask and do their research on. The usual answer of this question would be depending on the nutrient content of these foods. But when it comes to diabetes, it’s not just about the nutrients and vitamins content, it’s about what will keep the blood glucose levels in control and doesn’t cause spikes. So while choosing your foods, always try to look for diabetes-friendly options that are high in fibers, vitamins and nutrients.
Living with diabetes doesn’t have to mean that you should be deprived or to cut on carbs or eat the same food everyday or only have vegetables with a good source of protein every single day. It is very important for people with diabetes to have a delicious balanced meal plan that includes the right portion sizes of all the food groups and, of course, in moderation.
Below are some of the “Diabetes Superfoods” that when included in your diets, will help you monitor your blood glucose levels.
Salmon is a superfood for the people with diabetes and diabetes-friendly food because it is rich in omega-3 fatty acids or let’s say “the healthy fats” that promote health when included in our diets because it reduces the risk of common diabetes-related complications such as heart disease and stroke. As per the ADA, any diet rich in polyunsaturated fatty acids and monounsaturated fatty acids can improve blood glucose control and blood lipids. Try to have this superfood twice per week along with a colorful salad and a complex carb such as lentils or brown rice or quinoa.
Beans and lentils
Beans and lentils are high in both fibers and proteins, so they are digested slowly, unlike other carbohydrates, so they can manage blood glucose levels in people with diabetes. Legumes are a rich source of Vitamin B and fibers. Every 1 cup of beans has 10-15 grams of fibers. It’s important to include them in your plate for lunch or dinner.
Nuts are rich in proteins and fibers. They contain high levels of monounsaturated fats, “the good fats,” that help in lowering the cholesterol levels in blood. As people with diabetes have more risk of developing heart problems, having a handful of nuts for snacks will help in reducing this risk. Adding nuts such as almonds and walnuts along with your meals will slow the rate of absorption of carbohydrates. It’s a good idea to add raw nuts along with your pastas, salads or having them as snacks in between your meals.
Spinach and Kale
Green leafy vegetables such as spinach and kale are superfoods for people with diabetes as studies have shown that these green vegetables reduce the risk of Type 2 Diabetes by 14%. As kale and spinach are good sources of magnesium, the reduction of the risk of type 2 diabetes might be due to the magnesium. You can have them in your salads or cook them for meals along with a protein source and a complex carbohydrate on the side.
When your meals are prepared correctly, superfoods have many advantages for you by keeping your blood sugar levels in control. With the innovative Remote Continuous Data Monitoring (RCDM) system at GluCare we can help you monitor your blood sugar to see how all meals, including “Super” foods affect you. Your dedicated Coach and Dietitian will work with you to help you select the best foods for you and help you keep your blood glucose under control to maximize your health benefits.