What are the top diabetes superfoods? Discover the benefits of sardines, pumpkin seeds, oils, and more for managing type 2 diabetes.

Diabetes Superfoods: Sardines, Pumpkin Seeds, Oils, and More

Diabetes affects millions of Americans, and diet plays a crucial role in managing the condition, especially for those with type 2 diabetes. Incorporating the right superfoods into one’s diet can make a significant difference in improving and even reversing the effects of diabetes. This article explores eight diabetes superfoods that should be part of everyone’s diet, but especially those with pre-diabetes or full-blown diabetes.

1. Beets

Beets are high in lipoic acid, an antioxidant linked to preventing cell damage as we age. Studies have shown that lipoic acid can help reverse or heal nerve damage that causes pain and numbness in the hands and feet of severe diabetics. Beets have also been tied to lowering blood cholesterol levels, an important benefit for diabetics who often suffer from poor heart health. Enjoy beets in a tasty vegetarian poke beet bowl recipe. Did you know that beet stems are just as healthy as the actual vegetable? Wash them well and sauté with onion, garlic, and lemon juice for a twist on your usual wilted spinach.

2. Onions

Onions contain high quantities of chromium, a mineral that studies have shown can help control glucose levels by assisting the body in regulating natural insulin production. Symptoms of chromium deficiency are very similar to those of pre-diabetes, and the FDA recommends 25-35 mcg of chromium per day. A cup of raw onion (or 1/2 cup cooked) contains 24 mcg of chromium. If you only need half an onion, use the top half, as the root will stay fresh longer in the refrigerator.

3. Nuts

Just 2 ounces of nuts per day can have a positive impact on those suffering from type 2 diabetes. A Canadian study found that replacing other carbohydrates with nuts was effective at controlling glycemic and serum lipid levels for those with type 2 diabetes. “Mixed, unsalted, raw, or dry-roasted nuts have benefits for both blood glucose control and blood lipids and may be used as part of a strategy to improve diabetes control without weight gain,” said Dr. David Jenkins of the University of Toronto Department of Nutritional Sciences. Did you know that nuts contain enzyme inhibitors that prevent all their possible nutrients from being absorbed when eaten? Soak nuts for 2-24 hours, dump the water, then dehydrate them back to a crunchy texture in a low-heat oven.

4. Avocado and Olive Oil

Both avocado oil and olive oil are known for their anti-inflammatory properties, which are crucial for diabetics. Inflammation is one of the root causes of diabetes by destroying the insulin-producing beta cells in the pancreas. In one study, an olive oil diet lowered the C-reactive protein, a known indicator of inflammation. Drizzle these healthy oils on salads and roasted vegetables, but don’t heat them. Choose a naturally refined avocado oil to reap the health benefits while still enjoying the versatility of a high-heat cooking oil. To learn more about heating oils, click here. For the highest quality, buy oil that’s in dark containers, store it away from heat and light, and always close the lid tightly to prevent the oxidation of the fatty acids and preserve the health benefits.

5. Cinnamon

Cinnamon is an amazing diabetes superfood. Studies have shown that it can have a positive effect on glucose levels and overall diabetic health, although the exact mechanisms are still inconclusive. Some suggest it improves insulin sensitivity by slowing the emptying of the stomach after meals, while others believe it has to do with its antioxidant properties. Regardless of the reason, a positive correlation has been shown. Cinnamon is easy to use – just buy it in organic form and sprinkle it on oatmeal or toss a tablespoon into your favorite spaghetti sauce. Keep in mind that cinnamon loses its flavor and potency quickly, so buy it from the bulk spice bin and only get what you expect to use in a month.

6. Pumpkin Seeds

The precursor to pre-diabetes is metabolic syndrome, a combination of high blood pressure, high cholesterol, and heart disease. The monounsaturated fats found in pumpkin seeds (as well as in olive oil, nuts, and avocado oil) have been shown to decrease the rates of metabolic syndrome by up to 15%. Pumpkin seeds are also high in fiber, which can help slow the absorption of glucose and regulate blood sugar levels. They’re also a good source of iron and low in carbohydrates. With fall just around the corner (pumpkin season!), you may want to try roasting your own seeds from the pumpkins.

7. Sardines

Sardines are an excellent source of omega-3 fatty acids, which have been shown to improve insulin sensitivity and reduce inflammation, two key factors in managing diabetes. They’re also high in protein and low in carbohydrates, making them a great addition to a diabetes-friendly diet. Sardines can be enjoyed in a variety of ways, such as on top of a salad, in a sandwich, or even straight out of the can. Just be sure to choose sardines packed in water or olive oil for the greatest health benefits.

Incorporating Diabetes Superfoods into Your Diet

Incorporating these eight diabetes superfoods into your diet can make a significant difference in managing your condition. Whether you’re struggling with pre-diabetes or full-blown type 2 diabetes, making smarter choices about your food can help you improve your health and reduce the negative impacts of the disease. Remember to experiment with different recipes and preparation methods to find the ways you enjoy these superfoods the most. Your health and well-being are worth the effort.