By Ashley Bailey, Health & Nutrition Writer
Living with diabetes can be stressful, especially when it comes to planning what to eat. Maintaining a healthy and appropriate diet to manage blood sugar levels doesn’t have to be stressful, though. If you or someone you know lives with Type 2 Diabetes and needs help managing a diabetes diet plan, then keep reading to learn about superfoods that can help keep blood sugar levels and diabetes management on track.
While eggs may seem like a basic or boring food, they’re actually quite versatile and useful when it comes to T2D management. There’s a multitude of egg recipes for diabetics that contain all of the health benefits of eggs. Eating eggs on a regular basis promotes improved insulin function and helps manage blood sugar levels throughout the day if eaten for breakfast. The protein in eggs also keeps you feeling full, helping to reduce overeating and hunger between meals.
Additionally, eggs can help prevent eye diseases because they contain antioxidants lutein and zeaxanthin. These antioxidants are found in the eye and act as a barrier to protect from harmful lightwaves, as well as help prevent age-related eye diseases like cataracts. Eating foods rich in lutein and zeaxanthin can enhance eye health by supplementing the natural supply of these antioxidants as people with diabetes are more prone to vision complications because of uncontrolled blood sugar levels. It’s important to note that most of the beneficial nutrients of eggs are found in the yolk, so eating the entire egg and not just egg whites is crucial.
2. Fresh Fruit and Dried Fruit
Fruits in general are a good source of fiber, minerals, vitamins, and oxidants. One of the best superfood fruits for diabetes management is strawberries as they’re high in fiber and packed with anthocyanins antioxidants, which means they can be enjoyed without causing blood sugar levels to spike. Strawberries are also a low-sugar fruit, which can help reduce insulin resistance and cholesterol while supporting glucose management.
Dried fruits, like goldenberries and goji berries, are rich in vitamin A, iron, potassium, and fiber making them the perfect energizing superfood when you need a boost. Dried fruits can be eaten in numerous ways, making them versatile and a great way to add some pizzazz to your diet when you’re on the go. It’s important to note, though, the number of sugars in certain fruits and to eat those in moderation to keep blood sugar levels low.
People diagnosed with T2D don’t have to worry about giving up avocado toast or guacamole to manage their blood sugar levels. In fact, avocados are an ideal superfood for diabetes management because of their insulin resistance reducing property known as avocatin B. This fat molecule is found exclusively in avocados and is linked to preventing diabetes complications, such as weight gain and high cholesterol because avocados make you feel full longer.
Also, avocados are a healthy fat, so diabetics do not need to worry about increased blood sugar after consumption. This superfood is high in fiber, low in carbohydrates, and contains minimal sugar, so if avocados aren’t already part of your daily diet, give them a try!
4. Nuts and Seeds
Nuts and seeds contain healthy fats that can help reduce hunger with just a handful as a snack or on top of a smoothie bowl. While all kinds of nuts are high in fiber and low in carbohydrates, some are easier to digest than others, such as cashews and pistachios. Consistent nut consumption can lead to decreased blood sugar levels, and tree nuts such as walnuts are linked to a lower chance of developing heart disease in those with diabetes.
Chia seeds, for example, are wonderful for managing T2D as they’re high in fiber and easy to digest. They even help with lowering blood sugar levels as they can aid in slowing down how quickly food is absorbed. Consider adding nuts and seeds into your daily diet as a salad topper.
5. Fatty Fish
Fatty fish are a protein-packed superfood, making them a great addition to any diabetes management diet. Omega-3 fatty acids found in fish like salmon, sardines, and anchovies promote better heart health. This is a great benefit for people living with diabetes as they are at a higher risk for heart complications.
Those who regularly eat fish are less likely to suffer from heart diseases and heart attacks. The proteins in fatty fish are also a great way to help control blood sugar levels because of their more fulfilling properties.
Overall, this list is just a snapshot of all of the superfoods available to help with Type 2 Diabetes diet management. What are some of your favorite foods to help maintain low blood sugar levels?
Author Bio: Ashley Bailey is a freelance copywriter and content creator who is passionate about living a healthy life. Her background in fitness and nutrition fuels her passion to help people make healthier choices.