What is a “superfood?” precisely? They are described as “a nutrient-rich food considered to be especially beneficial for health and well-being” by the Oxford Dictionary. Ten items that are exceptionally beneficial for diabetics to incorporate in their diet will be discussed in this article.
Kale
Kale is one of the green leafy vegetables that is sometimes referred to as the “darling” since it is high in antioxidants and minerals. Kale is a multipurpose component that is high in fiber, aids in glucose regulation, and contains important vitamins like beta carotene, vitamins A, C, and K. The carotenoids lutein and zeaxanthin, which have been linked in studies to prevent eye problems and enhance brain function, are also found in kale.
Glucosinolates are sulfur-containing antioxidants linked to a lower risk of cancer. They can be found in cruciferous vegetables like kale. Kale is a nutritional powerhouse that offers taste, minimal impact on blood sugar, and other important health advantages. Try it on sandwiches, stir-fry foods, salads, and soups.
Pomegranate
Despite the fact that some websites promote pomegranates as the ultimate superfood, those who have diabetes need to be mindful of the juice’s high carbohydrate level. Pomegranate juice has about 15 grams of simple carbohydrates in just 4 ounces, thus it should be avoided while following a diabetic diet.
The seeds, or arils, on the other hand, are a great source of fiber, folate, and vitamins C and K. Pomegranate arils contain ellagic acid, a phenol antioxidant that is presently being studied for its potential to prevent cancer and heart disease. Pomegranate seeds can be added to salads as a sprinkle or mixed into fruit salads and Greek yogurt.
Walnuts
Because they are low in carbohydrates by nature, nuts are frequently marketed as a fantastic snack for diabetics. Although this is true, if calories are an issue, then portion sizes for nuts should be monitored. Thus, go for walnuts if you want to get the biggest “bang” out of your serving of nuts. They are high in fiber and rich in minerals like magnesium, manganese, and zinc as well as vitamins like folic acid, vitamin B6, and vitamin E.
Omega-3 fatty acids and phytosterols, which are antioxidants and have long been touted as potential treatments for heart disease and cancer, are abundant in walnuts. Interestingly, alpha-linolenic acid, one of the necessary fatty acids used to treat certain illnesses like rheumatoid arthritis, multiple sclerosis, ulcerative colitis, and lupus, is also present in walnuts. Although they taste great on their own, walnuts can also be added to salads and pasta meals.
Greek Yogurt
Packed with calcium, with twice as much protein and probiotics? Is there anything more healthful than Greek yogurt? Yes, there are carbs, but you can simply include them in your meal plan that follows a carb counting strategy. Greek yogurt works wonderfully as a condiment or in recipes where sour cream is called for.
Tasty on burritos or tacos, and a great addition to salad dressings. Probiotics included in Greek yogurt boost beneficial gut flora and lessen symptoms of Crohn’s disease, ulcerative colitis, and irritable bowel syndrome.
Significant levels of potassium, calcium, and magnesium are found in Greek yogurt; these minerals are all recommended by the DASH diet (Dietary Approaches to Stop Hypertension) as ways to lower blood pressure. In addition, calcium, phosphorus, and magnesium are crucial for healthy bones. For a superfood snack, try Greek yogurt with chopped walnuts and blueberries!
Chia Seeds
Chia is a long-used edible seed that is naturally high in antioxidants, fiber, protein, and omega-3 fatty acids. Chia seeds are rich in magnesium, phosphorus, and manganese—minerals linked to lower blood pressure. Chia seeds also contain a wide range of antioxidants, including flavonol glycosides, kaempferol, myricetin, quercetin, and caffeic acid.
All of these substances reduce the production of free radicals, which may help to prevent the development of some chronic illnesses like ischemic heart disease and lung or prostate cancer. It has been demonstrated that quercetin increases energy. Chia seed fiber enhances intestinal health and increases feelings of fullness. Chia seeds can be added to porridge or blended into a yogurt snack.
In baking recipes, chia seeds can be used in place of eggs. Just combine 1 tablespoon of chia seeds with 3 tablespoons of water, then let it soak for 15 minutes. For those who are allergic to eggs or who are vegan, this is an excellent alternative. Celiac disease sufferers can enjoy chia seeds because they are naturally gluten-free.
Read Also: Six Healthier Vegetable Oil Substitutes
Salmon
very high in protein and omega-3 fatty acids, yet incredibly adaptable for cooking. The two healthiest omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are well known for their antioxidant properties.
They aid in the treatment of depression and attention deficit hyperactivity disorder, the prevention of stroke and dementia, the reduction of elevated blood triglyceride levels, and the reduction of inflammation in conditions including rheumatoid arthritis and ulcerative colitis.
Another element that is abundant in salmon is selenium, which is also a potent antioxidant. Because salmon is low in carbohydrates by nature, you can eat it for breakfast on toast, lunch on salad, and dinner as the major protein entrée.
Green Tea
Earthy and naturally low in calories, sugar, and fat, green tea is a delightful hot or cold beverage. Green tea has flavonoid antioxidants called catechins that have been found to lower serum cholesterol, raise blood pressure, and prevent plaque from forming in Alzheimer’s patients’ brains.
Although there is currently no scientific evidence to support the health claim made by certain sources, drinking green tea can help you lose weight.
Tomatoes
Tomatoes are a common and adaptable ingredient in food preparation worldwide. Tomatoes are rich in potassium and vitamin C, which are associated with anti-oxidant properties and lower blood pressure. One of the strongest antioxidants is lycopene, a carotenoid and member of the vitamin A family.
Diabetes, hyperlipidemia, atherosclerosis, certain malignancies, macular degeneration, and osteoporosis have all been linked to lycopene. Lycopene content of cooked tomato products, such as tomato paste, is higher than that of raw tomatoes. It’s a healthy idea to use tomato paste into your marinara or curry!
Lentils
As a member of the legume family and thus a kind of bean, lentils have an exceptionally high fiber content. This fiber prolongs the sense of fullness in your stomach and helps diabetics control their blood sugar levels.
Lentils have been linked to reduced cardiovascular disease and better weight control in addition to better glycemic control. Because protein makes up almost one-third of the calories in lentils, they are a well-balanced food that may be included in meals that are restricted in carbohydrates.
Iron, magnesium, vitamin K, and other B vitamins including niacin and folate are among the many vitamins and minerals found in lentils. Add lentils to a lot of different dishes; they cook quickly, making them a perfect option for weekday dinners. Test them out in salads, tacos, burritos, and meatless dishes!
Blueberries
Blueberries were formerly the epitome of success in the field of nutrition. Naturally tasty, high in fiber, manganese, and vitamins K and C Persuading individuals to consume more of them was simple. Antioxidants are found in more blueberries than any other fruit. The main antioxidant in blueberries is a pigment called anthocyanins, which gives them their distinctive purplish hue.
Other beneficial antioxidant phytochemicals found in large quantities in blueberries include hydroxycinnamic acids, hydroxybenzoic acids, flavonols, pterostilbene, and resveratrol. While it is simple to eat blueberries by themselves, they taste even better when combined with other ingredients to make smoothies, yogurt, salads, or breakfast cereals.
Superfoods may be a corny term, but there is validity to the claim that some foods are packed full of nutrients. Your body will benefit greatly from including these foods in your regular diet in terms of illness prevention, condition management, and general well-being!
DiabetesCouncils Article | Reviewed by Dr. Christine Traxler MD on June 01, 2020
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