How to Pick the Right Superfoods for Diabetics

27. Superfoods for diabetics

Diabetes is on the rise. This is due typically to poor diets which consist of a high level of processed foods, sugars, fats and oils.  To curb your chances of diabetes healthy food and exercise should be a priority – not only to prevent diabetes but a whole host of diseases.

Vegetables

There are so many benefits of incorporating raw foods to your diet. The vegetables that contain the most nutrients are grouped within the green leafy vegetables. A good rule of thumb is to incorporate dark leafy vegetables to meals, smoothies or juices. These leafy vegetables are made up of: spinach, broccoli, Brussels sprouts, bok choi, collard greens, mustard greens, kale and Romaine lettuce the most nutrient rich of all being Kale, Spinach and Broccoli. Other vegetables that will be of benefit to a diabetic diet are: asparagus, cabbage, cauliflower, celery, cucumbers, kelp, string beans; beans, carrots, onions, garlic, okra, peppers (orange, red, yellow, green), squash; mushrooms; sea vegetables.

Fruit

Fruits that should be included within a diabetic diet are fruits that are dark or brightly coloured. These types of fruits have a low glycemic index, which means that sugar levels are low which are delivered to the body consistently – which means that blood sugar levels will not fluctuate and thus will not spike insulin in the body. Berries are the superfood of choice when consuming fruits berries such as Açai berries, goji berries, blackberries, blueberries, cranberries, elderberries, and strawberries. Other acceptable low G.I. fruits are apples, grapes, pears, kiwi, lemons, limes, mangosteens, and pomegranates.

Lean Protein Sources

These are sources of protein that exist not only within the animal kingdom but also within the plant kingdom. High sources of protein can be found in fish. Wild caught salmon is possibly one of the best protein sources with the added goodness of a high level omega 3 and vitamin D content present in salmon. Other great fish species are tuna, mackerel, tilapia (bream), and sardines. Other animal protein sources are lean organic grass fed beef, organic eggs, and lean organic chicken or turkey breast. Game meats such as kangaroo, venison, bison and emu are fantastic sources of protein while being extremely lean grass fed meats.

  1. Beans
  2. Fish
  3. Nuts
  4. Olive Oil
  5. Coconut Oil
  6. Cinnamon

Remember: it is always more beneficial to consume animal protein sparingly around 3-4 times a week. Eating a wholefoods or raw food diet based on vegetables and fruits having the nutritional benefits to help aid in diabetes.

What are Some Good Fat Sources for Diabetics?

Good fat sources are filled with Omega-3 fatty acids which help regulate the body and aid in mental function and may play a role in the prevention and/or treatment of diabetes. These sources of good fatty acids are found in many nuts and seeds such as:

  • Flaxseed
  • Amaranth
  • macadamia nuts
  • Quinoa
  • Chia Seeds
  • almonds
  • walnuts
  • cashews

These good fats come in the form of Medium Chain Tri-glycerides (MCT Oil) which is a fatty acid found in coconut oil. Other sources of good fats (Omega-3’s) are present in avocados, wild salmon, and grass fed beef.

Note: If you are diabetic you should avoid all forms of grains as grains are metabolised in the body as sugars.

Unfortunately diabetes is often a disease associated with an illness that has images of gang green and severed limbs and not to mention the care that has to be taken to monitor blood sugar levels and eat the right foods.

Fortunately this does not have to be the case.  Better lifestyle choices can be adopted and can be used to curb the onset of diabetes.

As always to your health and wellness!

 

 

Photo Credit: John Walker

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