Nutrition
Reviewed by

Shifa Fathima

11 Superfoods for Type 2 Diabetes

Diabetes can be controlled and managed with a few dietary and lifestyle adjustments. A person with diabetes should eat a diet that is high in nutrients, low in calories and carbs, and somewhat high in healthy fats. There are some food items that are known as superfoods for diabetes and they must be included in the diet of a person with diabetes. People with diabetes should limit their consumption of sugar, carbs, and dairy products and consume more superfoods for diabetes. 

1 : Tomatoes

Tomatoes are high in vitamin C, vitamin A, and lycopene, all of which are beneficial to our hearts. Furthermore, they lower the risk of diabetes-related cardiac problems. Tomatoes are low in carbs and calories and can be had as salads or even in meals. 

2 : Flaxseeds

Flaxseeds, which are high in an insoluble fiber known as lignan, help to keep hunger at away. They help minimize the risk of diabetes-related cardiac problems and strokes. Furthermore, flaxseeds help to manage blood sugar levels in the body, as well as promote intestinal health and Insulin Sensitivity.

3 : Beetroots

Beetroots are not only tasty and filling, but they are also low in carbohydrates. Beetroot, which is high in vitamins, minerals, fiber, and phytonutrients, is known to aid with diabetes management. Beetroot's natural sugar does not convert to glucose fast, making it suitable for people with diabetes and it also helps alleviate symptoms of anemia. Beetroot is versatile and can be had any time of the day. 

4 : Pumpkin

Consuming pumpkin seeds on a daily basis might help you combat cravings for fatty and sugary meals. Pumpkin seeds are high in iron and unsaturated fats, which assist to keep hunger away. But for people with diabetes, pumpkin seeds must be consumed in moderation. Pumpkins and pumpkin seeds are known as superfoods for type 1 diabetes. Pumpkin during breakfast and pumpkin seeds after meals are the ideal times for eating these. 

5 : Nuts

Nuts are crunchy, healthful, and delicious. Nuts, which are high in omega-3 fatty acids and have a low glycemic index, help to keep your blood sugar in check. You may wonder why. Nuts' essential oils and total nutritional content aid in the reduction of diabetic inflammation, blood sugar, and LDL (bad cholesterol) levels. A handful of nuts on a regular basis is beneficial to your general health. These should ideally be consumed in the morning after being soaked in water overnight. 

6 : Barley

Barley and oats are fiber-rich superfoods that are digested slowly, preventing your blood sugar from spiking suddenly. Whole grains provide high levels of vitamin B, iron, and minerals. They also help in keeping the digestive system healthy, reducing LDL cholesterol and controlling blood sugar levels. Regular intake of whole grains aids in the prevention of weight gain, which is a major risk factor for type 2 diabetes. 

7 : Jamun

Jamun, also known as jambul, is one of the best super fruits for diabetics. Jamun consumption boosts insulin activity and sensitivity. According to Ayurveda, jamun helps avoid digestive diseases, while jamun seed powder is a wonderful home treatment for regulating excessive blood sugar levels. Jamun has a low glycemic index and aids in the conversion of starch into energy, keeping blood sugar levels stable.

8 : Karela

Bitter gourd, or karela, contains anti-diabetic active compounds such as charantin, which is recognized for its blood glucose-lowering impact. The best way to eat karela is to have it in the form of juice early in the morning on an empty stomach. It can also be made into a savory vegetable and had at lunch. 

9 : Fenugreek or Methi

Just like whole grains, methi seeds and methi leaves are rich in fiber and help you feel full for a longer time, and thus regulate the absorption of carbohydrates and sugars in the body. Fenugreek seeds improve glucose tolerance and also lower LDL levels. Soak methi seeds overnight and take them first thing in the morning on an empty stomach for optimal health.

10 : Guava 

Guava has a lot of fiber and has a low glycemic index. Consuming guava aids in the treatment of constipation. Guava is a tasty and fresh fruit which may aid in the slowing of sugar absorption in the body, keeping your blood sugar levels normal

11 : Turmeric 

According to Ayurveda, turmeric is an excellent superfood for diabetes. It can be an effective home remedy to control blood sugar. It modulates pancreatic function and maintains insulin levels in the body. Every night, combine turmeric with a glass of warm milk and consume it. It can also be mixed with lukewarm water and consumed. Turmeric is also mixed while preparing vegetables.

Bottomline

Diabetes is a condition in which the pancreas-produced hormone insulin is unable to convert glucose into energy, causing blood sugar levels to increase in the body. People with diabetes need to monitor their diet carefully as the food they consume directly impacts their blood sugar levels. Type 2 diabetes is linked with weight gain which makes following a healthy diet all the more important. It is defined by consistently high blood sugar levels, which may lead to a variety of health problems, including cardiovascular disease and stroke. Diabetes cannot be completely cured, but it may be controlled and managed with a few dietary and lifestyle changes. A person with diabetes should have a diet rich in nutrients, low in calories and carbohydrates, and somewhat high in healthy fats. Keeping track of your eating habits, on the other hand, does not need you to live a life of deprivation. The key to controlling diabetes is to make modifications to what you eat, how much you consume, and when you eat. People with diabetes should reduce their intake of sugar, carbohydrates, and dairy products and include more superfoods like quinoa, amaranth, flaxseeds, etc in their diet. With a balanced diet and regular checkups, diabetes can be easily managed. 

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References

  • https://www.everydayhealth.com/type-2-diabetes/diet/superfoods-for-your-diabetes-diet/

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