If you are diabetic, you need to include nutritious foods to your diet to control your blood sugar, burn fat effectively, lessen inflammation, and most importantly, to live a healthy life. For some reasons, there are foods that are better for diabetics than others. If you can have a list of superfoods for diabetes, you will have a better idea of the healthy foods that you can include in your diet.
According to research, you can include chocolate to your diet provided that it is dark chocolate. It has nutrients called flavonoids which help improve insulin sensitivity, lessen insulin resistance and lower insulin level. Flavonoids also help in eliminating those blunt cravings. Compared to milk chocolate, dark chocolate contains higher levels of beneficial flavonoids. Additional incentives of flavonoids in dark chocolates include lowering risk of stroke, controlling blood pressure, and lessening the risk of heart attack.
Another superfood for diabetes is broccoli. Like the other cruciferous veggies cauliflower and kale, broccoli contains sulforaphane. This compound activates some anti-inflammatory processes in the body which helps control the blood sugar. Diabetes commonly results to cardiovascular damage, but with the help of sulforaphane, your blood vessels are protected. The body performs a natural way of detoxification and sulfophane helps improve the mechanism by coaxing the enzymes and eventually turning those cancer-causing chemicals in such forms that can be expelled easily by the body.
Among the superfoods for diabetes, the blueberries do make a huge impact. They have soluble and insoluble fibers which help you feel full longer and help flash fat from your body respectively. Blueberries also contain anthocyanins and according to study, these natural chemicals help minimize fat cells and increase the release of adiponectin which is a hormone that controls the level of blood glucose in your body. The more adiponectin in your body the lower is your blood sugar and your sensitivity to insulin increases.
Oatmeal may not appeal to some as a superfood but it can do wonders to help lower your risk of type 2 diabetes. Oatmeal is rich in magnesium that can help the body to use glucose and eventually secrete insulin better.
Legumes, Beans, Grains
If you want to slow down the increase of blood sugar in your body, you should include legumes, beans or whole grains to your diet. The white cannellini beans are rich in cholesterol-lowering soluble fiber and protein.
There are many green leafy vegetables that help lower your risk of developing diabetes and spinach is one of the stand outs. Spinach contains magnesium, folate, potassium, zinc, phosphorus and is particularly rich in vitamin K. it also contains lutein, zeaxanthin, and flavonoids. Spinach is also rich in calcium but a nutrient called oxalic acid prevents the calcium from being absorbed. To minimize the oxalic acid, all you have to do is to blanch the spinach.
Sweet potatoes are included in the list of superfoods for diabetes because they help in fasting the blood glucose by 10 to 15 points. They also help lower the HbA1c measures from 0.30 and 0.57 percent. They also have anthocyanins that help produce antioxidants that work as antimicrobial, antiviral, and anti-inflammatory.