People living with diabetes are frequently searching for foods that will help maintain stable blood sugar levels. Some might also be interested in trying superfoods that improve cognitive function, reduce cholesterol and blood pressure levels, reduce inflammation, boost the immune system support or help avoid or postpone complications associated with their condition.
As for healthy and nutrient-dense food options that can support these goals, we’ve rounded up six superfoods specifically suited for diabetics that we believe can assist.
Tomatoes
Tomatoes make an excellent food choice for people living with diabetes because they are low in calories while providing essential vitamins such as lycopene, potassium, and vitamin C which can help increase insulin sensitivity while simultaneously decreasing cholesterol levels.
Tomatoes boast a low glycemic index and provide ample fiber, helping you feel full for longer. This makes tomatoes an essential food when it comes to weight loss and maintaining healthy blood sugar levels.
Tomatoes are a fantastic source of antioxidants, which may protect against chronic illnesses like cancer and heart disease. Furthermore, tomatoes contain B-complex vitamins which support liver health.
Apples
Apples can be an excellent way for those living with diabetes to manage their sugar levels as they contain compounds which improve your body’s ability to use insulin effectively.
Apples are also an excellent source of fiber, which can help prevent sudden spikes in blood sugar.
Furthermore, they’re low in calories and contain no added sugars; in addition to providing essential vitamins and minerals.
Greek Yogurt
Greek yogurt can be an ideal option for diabetics as its lower levels of carbs and fats combined with its protein help lower blood sugar levels.
Yogurt provides essential calcium, vitamin D, and probiotics, which help promote digestive health and protect against issues like bloating.
The American Diabetes Association recommends eating low-fat or nonfat Greek yogurt that contains 15 grams or fewer grams of total carbs per serving.
Greek yogurt contains too many added sugars and carbohydrates for diabetes sufferers to consider it healthy, such as those made with artificial sweeteners or fruit flavors.
Bananas
Bananas contain numerous vitamins, minerals, and dietary fiber that can help manage blood sugar. Furthermore, bananas may help you lose weight faster while improving insulin sensitivity.
Before adding bananas to your diet, be mindful to limit how much you eat and check their Glycemic Index (GI). Too many can increase blood sugar levels.
A 2014 study demonstrated that eating one or two 500-gram banana servings daily as breakfast could significantly lower blood sugar and cholesterol levels for individuals living with type 2 diabetes and high cholesterol.
Oranges
Oranges are an excellent source of vitamin C, which can reduce oxidative stress and inflammation within the body. In addition, potassium provides blood pressure-reducing and heart disease protection benefits.
They also contain plenty of dietary fiber, which takes a while to digest and can make you feel full more quickly, which could help control weight and limit unhealthy cravings for high-fat foods.
Foods high in folate may help lower insulin levels and manage resistance issues in your body, while flavonoid antioxidants act as powerful anti-inflammatories.