TOP 5 SUPERFOODS FOR DIABETES
What makes a food “super”? It’s not just about food with high nutrients. For managing diabetes and keeping blood glucose levels under control we need nutritious food with low glycemic index. Here are the top 5 superfoods that you must have in your diet:
GREEN LEAFY VEGETABLES
These include Spinach, Broccoli, Cabbage, Kale, Cucumber etc. These are full of vitamins, minerals, fiber and phytochemicals. And yes, they have fewer calories and fewer carbs making them to the list of superfoods for diabetes.
WHOLE GRAINS
Whole grains are good source of complex carbohydrates. They are rich in soluble and insoluble fibers and helps to keep digestive track healthy. They not only help to regularize blood glucose levels but also help to lower blood cholesterol levels. They are also rich in Vitamins B, Magnesium, Iron, Folate and proteins. Barley, Oats, Quinoa, Lentils, Rye, Millets are examples of whole grains.
BEANS
Kidney beans, Black beans, Red beans, Soy beans, Pinto beans, Navy beans are different varieties of beans. They are excellent source of proteins and deliver essential minerals like magnesium and potassium. Being low GI and high in fiber, they help to normalize blood glucose levels.
NUTS & SEEDS
Nuts like Walnuts, almonds, pistachios, hazelnuts etc. and seeds like chia seeds, flaxseeds etc. are good sources of magnesium, fiber and omega 3 fatty acids. They’re full of Vitamin E, Folic acid, Zinc, and proteins. They provide healthy fats and are an excellent choice for snacks to curb carb hunger. They also help to reduce Cholesterol levels.
BERRIES & CITRUS FRUITS
Strawberries, Blueberries, Raspberries are packed with antioxidants, Vitamin C, Vitamin K, Manganese, Potassium and fiber. They serve to satisfy your sweet tooth without raising blood glucose levels.
Citrus fruits like Oranges, Lemons, Lime are low GI fruits with fiber and vitamins and are excellent choice to satisfy your fruit cravings without raising blood glucose levels. Make sure to eat the whole fruit and not drink the juice.
Dr Vismay Naik
