March 22, 2019

Seven Superfoods for Diabetics

Let’s begin with the obvious question: what the hell is a “superfood?” The Oxford English dictionary defines it this way: A nutrient rich food considered to be especially beneficial for health and well-being. And for those of you who don’t know, diabetes is a disease that causes elevated blood sugar levels due to a lack of insulin, the body’s inability to use insulin, or both. Therefore, a diabetic superfood is one that assists a diabetic in managing their blood sugar levels, don’t cause it to spike, and provide the essential vitamins, minerals and antioxidants required for “health and well-being.”

Non-starchy vegetables which contain fewer carbohydrates and calories than the starchy variety. Veggies in this category would include asparagus, beets, broccoli, Brussels sprouts, eggplant, onions, peppers, squash and turnips, among others. All are loaded with fiber and key vitamins and minerals.
Walnuts which are low in carbs and high in fiber, folic acid, vitamins E and B6, magnesium, manganese, zinc, antioxidants and omega-3 fatty acids. Man, that’s a lot of stuff packed into a tiny nut! Just beware their high calorie content. Eat a handful as a snack or sprinkle some on your next salad.
Low-fat Greek yogurt, which, aside from being considered a diabetic superfood, is also included in the DASH (Dietary Approaches to Stop Hypertension) diet. With its high levels of calcium, protein, probiotics, and magnesium, Greek yogurt is also great for bone and “gut” health.
“Oily” fish loaded with omega-3 fatty acids, protein and selenium. It seems that every time I write an article about superfoods, all the sources I utilize list oily fish. There must be a reason for that and it’s because they support muscle health and reduce inflammation in diseases such as ulcerative colitis and rheumatoid arthritis. Fish in this category include salmon, mackerel, sardines, anchovies, and herring.
Green tea if you’re looking for a beverage. Green tea is both sugar and calorie free and tastes great either hot or iced. Studies have shown that green tea, with its numerous antioxidants, helps control blood pressure and serum cholesterols levels.
Tomatoes. Yes, the lowly, commonly overlooked tomato is a superfood due to its high levels of vitamin C, potassium and especially for its lycopene content. The antioxidant lycopene (which gives the tomato its red color) is known to prevent diabetes, hyperlipidemia, osteoporosis, certain cancers, atherosclerosis and macular degeneration. That’s a lot of bad stuff!
Lentils and other legumes. Let’s see; lentils get over 30% of their calories from protein and are chock full of fiber, vitamin K, folate, niacin, iron and magnesium. These vitamins and minerals help stabilize glucose levels among people with diabetes. They’re great in soups, salads and on your taco every Tuesday night.
Blueberries (your bonus “eighth” superfood). These tiny balls of blue goodness are also mentioned on just about every list of superfoods created since 1420. And with good reason, they contain more antioxidants than any other fruit and hold copious amounts of fiber, manganese, and vitamins K and C within their thin blue skins. Great in smoothies or mixed in with your oatmeal (an honorable mention superfood), blueberries aren’t just good for diabetics.