The best foods for diabetes are most often whole foods that are not
processed, such as fruits and vegetables. The foods below will also help
you meet your nutritional needs as well as lower your risk of diabetes
complications such as heart disease. You don't have to eat all of these
foods, but incorporating some or all into your diabetes meal plan will
help improve your overall health.
1. Oats: You may not think of oatmeal as a superfood, but it can
help reduce the risk of developing type 2 diabetes. Oatmeal contains
high amounts of magnesium, which helps the body use glucose and secrete
insulin properly.
2. Fish: Fish is rich in protein, it will help to keep you
satisfied; but also, fish contains a special type of fat that helps cool
inflammation. Thousands of studies show that people with the highest
blood levels of omega-3 fatty acids have less body-wide inflammation,
the very inflammation that leads to and worsens diabetes and weight
problems. A fish-rich diet can also reduce your risk of developing
health problems, especially stroke, as a result of your diabetes.
3. Spinach: Spinach is one of many leafy greens that have been
shown to drop the risk of developing diabetes. It's loaded with vitamins
and minerals. A 1-cup serving of raw spinach or 1/2 cup cooked provides
over. This leafy green veggie is high in beta-carotene, an antioxidant
the body uses to make vitamin A. Beta-carotene also protects cells from
free-radical damage, which contributes to chronic illnesses and aging.
4. Tomatoes: Tomatoes are an excellent source of vitamins C and
A, plus they are rich in lycopene, a powerful antioxidant. Lycopene-rich
tomato products help protect against certain cancers, particularly
prostate cancer. Increased intake of lycopene is also associated with a
significantly decreased risk for heart disease. It is easier for your
body to absorb lycopene from cooked and processed tomatoes, such as
tomato juice, than from fresh tomatoes. Also, canned products such as
tomato paste, tomato sauce, and pasta sauce have approximately seven
times more lycopene than raw tomatoes. Tomatoes have also been shown to
combat inflammation due to nutrients such as carotenoids and
bioflavonoids -- that can help to lower the risk or heart disease.
5. Sweet Potatoes: Sweet potato contains anthocyanins, which are
the natural pigments that give the sweet potato its deep orange color
and the antioxidants believed to have anti-inflammatory, antiviral, and
antimicrobial qualities.
6. Walnuts: Walnuts contain the polyunsaturated fatty acid called
alpha-linolenic acid, which has been shown to lower inflammation. The
L-arginine, omega-3s, fiber, vitamin E, and other phytochemicals found
in walnuts and other tree nuts make them potent: scientists have found
them to have antioxidant, anticancer, antiviral, and anti-high
cholesterol actions. These powers can help stop and reverse the
progression of chronic conditions such as diabetes and heart disease.
7. Grapes: Eating more whole fruits, particularly grapes,
blueberries, and apples, was significantly associated with a lower risk
of type 2 diabetes, according to a Harvard study published in the
British Medical Journal in 2013. People who ate at least two servings
each week of certain whole fruits reduced their risk for type 2 diabetes
by as much as 23 percent when compared to those who ate less than one
serving per month. Eating the whole fruit seems to be key, though;
researchers found that fruit juice drinkers faced as much as a 21
percent increased risk of developing diabetes.
8. Beans: These little legumes pack a powerful punch for
diabetics, with a winning combination of high-quality carbohydrates,
lean protein, and soluble fiber that helps stabilize the body's
blood-sugar levels and keeps hunger in check. Study found that type 2
diabetes patients who ate more legumes had improved blood sugar control
and reduced their risk of heart disease.
9. Eggs: Eggs provide a great dose of satiating protein, and are a
healthy choice compared to many meats. For people with diabetes,
nutrition experts do recommend limiting yolks to about three times a
week, but you can have whites more often. Eggs are “perfect food for
blood sugar control, and mention weight-loss or maintenance.”
10. Carrots: Cooked or raw, carrots are a healthy addition to any
meal plan. While cooked carrots have the rich texture of starchy
vegetables, such as potatoes, they are classified as non- starchy
veggies because they don't contain a lot of carbohydrate. Carrots are
noted for their high vitamin A, made from the antioxidant beta-carotene
in carrots. This vitamin is necessary for good vision and immune
function, and it may help prevent the development of some cancers,
according to the Mayo Clinic.