Out of the 7.4 billion population, an estimated 422 million are living with diabetes worldwide.
If you’re a diabetic or know one who suffers from the condition, avoiding foods high in sugar should be taken seriously. Here’s the good news: Type II diabetes can be reversed naturally through diet!
Diet and weight loss management can free individuals with diabetes from suffering the symptoms of the disease. This means foods low in calorie that lower your blood sugar or keep it at a healthy level is your best friend.
Most of these foods are whole foods containing fiber and essential nutrients that help prevent your blood sugar from suddenly increasing, thereby helping in blood sugar regulation.
So what are some of the best foods for diabetics? Read on to learn more about them!
1. Seeds and Nuts
If you find it hard to look for easy, tummy-filling, low-carb snacks, try seeds and nuts! Nuts such as almond, pecan, walnut, and cashew are known to lower blood sugar and are rich in healthy fats, protein, and Vitamin E, among many others.
Seeds such as flaxseeds are another source of essential fatty acids, fiber, and other nutrients that can help maintain healthy blood sugar level and reduce the risk of diabetes.
Aside from having great taste, berries are very rich in antioxidants, Vitamin C, and fiber, reducing the risk of cancer, cardiovascular disease, and diabetes. Blueberries, strawberries, and raspberries are great choices for people with diabetes.
3. Green Leafy Vegetables/ Juices
Whether taken as juice or eaten raw or cooked, green leafy vegetables are nutritional powerhouses that contain essential vitamins and minerals. Great examples include kale, broccoli, spinach, and collard greens.
Garlic is known to aid in lowering blood pressure, preventing stroke, and reducing the risk of heart disease and certain types of cancer. It is rich in antioxidants and a great addition to your list of anti-diabetic superfoods.
Containing a high amount of lycopene, tomatoes are a powerful fruit that is known to reduce the risk of cancer and cardiovascular disease associated with type II diabetes. Include about 2 medium-sized tomatoes in your diet to reduce blood pressure and stabilize your blood sugar.
Fish especially salmon, tuna, and halibut have high levels of omega-3 fatty acid that regulate blood pressure and reduce inflammation. Consuming these types of fishes every day can help lower your blood sugar and the risk of heart disease.
They can be consumed raw, cooked, or juiced! With high amounts of vitamin A and carotene, carrots are considered one of the low-carb superfoods that boost your immune system and help prevent diabetes. Carrots are a tasty, nutritious snack for those with diabetes.
8. Bell Pepper
Aside from vitamins, bell peppers are also excellent sources of beta-carotene and lycopene. These type of peppers reduce the risk of diabetes, thus promoting good health!
9. Citrus Fruits
As we all know, citrus fruits such as grapefruit and orange are great sources of fiber and vitamin C. However, there’s a catch: you should eat the whole fruit rather than drink the juice alone. Out of all the fruits, grapefruit has the lowest GI score of 25. The lower the GI score, the slower and more steadily glucose is released.
10. Dark Chocolate
Knowing that it’s chocolate, you may think that it’s counteractive to eat its dark kind! However, high-quality dark chocolate is rich in cocoa, which has high flavonoid contents. Flavonoids are known to improve insulin sensitivity and decrease fasting blood sugar levels.
11. Green Tea
Green tea has various benefits to the body. It is especially effective for treating type II diabetes, as it helps sensitize cells for better sugar metabolism. Green tea also contains high levels of antioxidants and flavonoids that are beneficial for diabetics.
12. Apple Cider Vinegar
Apple cider vinegar has been proven to help regulate blood sugar, aid in digestion, and help lose weight. It is also an effective detoxifier that helps get rid of toxins out of the body.
You can make a powerful drink using apple cider vinegar. To make it, prepare the following ingredients and mix them together:
- Warm water – 1 glass
- ACV – 2 tbsp.
- Lemon juice – 2 tbsp.
- Ceylon Cinnamon – ¼ tsp.
- Cayenne pepper – 1 dash
- Ground ginger – ½ to 1 tsp – less is best because it makes it hard to drink.
- Raw or local honey – 1 tsp. (optional to add some sweetness)
As our society advances and become more fast-paced, so do our food choices and sources. Today, we’re surrounded by food chains and stalls that offer fast food for fast ease of hunger.
These foods are often high in simple carbs such as white flour and white sugar, which are easy for the body to break down and deliver sugar for energy quickly but can be detrimental to our health.
To prevent or reduce the symptoms of diabetes, consuming these superfoods can seriously help! What’s your favorite? Let us know in the comments below and share this post with your friends who need it!