What are the best foods for controlling blood sugar in type 2 diabetes. How can incorporating superfoods into your diet help manage diabetes symptoms. Which nutrient-dense foods should people with type 2 diabetes prioritize in their meal planning.

Understanding Superfoods and Their Role in Diabetes Management

The term “superfood” has gained popularity in recent years, especially in relation to managing chronic conditions like type 2 diabetes. But what exactly makes a food “super” when it comes to diabetes management? Leah Kaufman, RD, CDCES, of Leah Kaufman Nutrition in New York City, explains that while “superfood” is not a medical term, it’s often used to describe nutrient-dense foods that may offer more health benefits than others.

For individuals with type 2 diabetes, the ideal diet focuses on whole, unprocessed foods rich in fiber, protein, and a moderate amount of healthy carbohydrates. These foods help maintain stable blood glucose levels, reduce the risk of complications, and promote overall health. Let’s explore 11 superfoods that can be particularly beneficial for those managing type 2 diabetes.

Beans and Lentils: Fiber-Rich Protein Powerhouses

Beans and lentils are excellent sources of both fiber and protein, making them ideal for blood sugar management. How do they benefit people with diabetes? These legumes are digested slowly, preventing rapid spikes in blood glucose levels. A quarter cup of beans provides as much protein as one ounce of meat, while also offering significant fiber content. For instance, a cup of baked beans contains 10 grams of fiber, and black beans pack an impressive 15 grams per cup.

Benefits of Incorporating Beans and Lentils:

• Slow digestion for better glucose control
• High protein content for satiety
• Rich in fiber for digestive health
• Versatile ingredients for various dishes

Leafy Greens: Nutrient-Dense and Low in Carbs

Leafy green vegetables like spinach, kale, and collard greens are nutritional powerhouses for individuals with type 2 diabetes. Why are they considered superfoods? These vegetables are incredibly low in calories and carbohydrates while being packed with essential vitamins, minerals, and antioxidants. They’re particularly rich in vitamin C, which has been linked to better blood sugar control.

Incorporating leafy greens into your diet can be simple and delicious. Try adding them to smoothies, using them as a base for salads, or sautéing them as a side dish. The high fiber content in these greens also aids in slowing down digestion, further helping to stabilize blood sugar levels.

Key Benefits of Leafy Greens:

1. Low in calories and carbohydrates
2. High in vitamins and minerals
3. Rich in antioxidants for overall health
4. Fiber content aids in blood sugar regulation

Sweet Potatoes: A Nutrient-Rich Alternative to Regular Potatoes

Sweet potatoes are often touted as a healthier alternative to regular potatoes for individuals with type 2 diabetes. But why are they considered a better choice? Sweet potatoes have a lower glycemic index compared to white potatoes, meaning they have less of an immediate impact on blood glucose levels. They’re also rich in fiber, vitamins A and C, and potassium.

The antioxidants in sweet potatoes, particularly beta-carotene, can help reduce inflammation and oxidative stress in the body, which are often elevated in people with diabetes. When preparing sweet potatoes, opt for methods like baking or roasting rather than frying to maximize their nutritional benefits.

Sweet Potato Benefits for Diabetes Management:

• Lower glycemic index than white potatoes
• Rich in fiber for better blood sugar control
• High in antioxidants to combat inflammation
• Versatile ingredient for various recipes

Berries: Antioxidant-Rich and Low-Glycemic Fruits

Berries, including strawberries, blueberries, and raspberries, are excellent additions to a diabetes-friendly diet. What makes berries so beneficial for people with type 2 diabetes? These fruits are low in calories and carbohydrates while being high in fiber and antioxidants. The antioxidants in berries, particularly flavonoids, have been linked to improved insulin sensitivity and reduced blood sugar levels.

A study published in the Journal of Nutrition found that consuming berries regularly was associated with a lower risk of type 2 diabetes. Berries can be easily incorporated into your diet as a snack, added to yogurt or oatmeal, or used in smoothies for a nutrient boost.

Berry Benefits for Diabetes:

1. Low in calories and carbohydrates
2. High in fiber for better glycemic control
3. Rich in antioxidants to improve insulin sensitivity
4. Versatile and easy to include in various meals

Fatty Fish: Omega-3 Powerhouses for Heart Health

Fatty fish like salmon, mackerel, and sardines are often recommended for individuals with type 2 diabetes. Why are these fish considered superfoods? They’re rich in omega-3 fatty acids, which have been shown to reduce inflammation, lower triglycerides, and improve heart health. Given that people with diabetes are at an increased risk of cardiovascular disease, incorporating fatty fish into their diet can be particularly beneficial.

The American Diabetes Association recommends consuming fish at least twice a week. In addition to omega-3s, fatty fish provide high-quality protein, which can help with blood sugar management and promote feelings of fullness. When preparing fish, opt for methods like grilling, baking, or poaching to avoid adding unnecessary fats.

Benefits of Fatty Fish for Diabetes Management:

• Rich in omega-3 fatty acids for heart health
• High-quality protein for blood sugar control
• May help reduce inflammation in the body
• Can potentially improve insulin sensitivity

Nuts and Seeds: Nutrient-Dense Snacks for Blood Sugar Control

Nuts and seeds are excellent additions to a diabetes-friendly diet. How do they benefit individuals with type 2 diabetes? These foods are rich in healthy fats, protein, and fiber, which can help slow down digestion and prevent rapid spikes in blood sugar levels. They’re also packed with vitamins, minerals, and antioxidants that support overall health.

A study published in the journal Diabetes Care found that consuming nuts regularly was associated with a reduced risk of cardiovascular disease in people with type 2 diabetes. While nuts and seeds are nutrient-dense, they’re also calorie-dense, so portion control is important. A handful (about 1 ounce) per day is typically recommended.

Top Nuts and Seeds for Diabetes Management:

1. Almonds: Rich in magnesium and vitamin E
2. Walnuts: High in omega-3 fatty acids
3. Chia seeds: Packed with fiber and omega-3s
4. Flaxseeds: Good source of lignans and alpha-linolenic acid

Greek Yogurt: Protein-Rich Dairy for Glycemic Control

Greek yogurt is a versatile and nutritious food that can be particularly beneficial for individuals with type 2 diabetes. What makes Greek yogurt a superfood for diabetes management? It’s high in protein and lower in carbohydrates compared to regular yogurt, which can help with blood sugar control and promote feelings of fullness.

The probiotics in Greek yogurt may also have beneficial effects on gut health and inflammation, both of which are important factors in diabetes management. When choosing Greek yogurt, opt for plain varieties and add your own fresh fruits or a small amount of honey for sweetness to control added sugars.

Benefits of Greek Yogurt for Diabetes:

• High protein content for better satiety
• Lower in carbohydrates than regular yogurt
• Contains probiotics for gut health
• Versatile ingredient for both sweet and savory dishes

Whole Grains: Fiber-Rich Carbohydrates for Steady Energy

Whole grains are an important part of a balanced diet for individuals with type 2 diabetes. Why are whole grains considered better than refined grains for diabetes management? They contain all parts of the grain kernel, including the fiber-rich bran and nutrient-dense germ. This means they’re digested more slowly, leading to a more gradual rise in blood sugar levels.

Examples of whole grains include quinoa, brown rice, oats, and whole wheat. These grains are not only rich in fiber but also provide important vitamins and minerals. A study published in the journal Circulation found that higher whole grain intake was associated with a lower risk of type 2 diabetes.

Incorporating Whole Grains into Your Diet:

1. Replace white rice with brown rice or quinoa
2. Choose whole grain bread instead of white bread
3. Start your day with a bowl of oatmeal
4. Experiment with lesser-known grains like farro or barley

Avocados: Heart-Healthy Fats for Diabetes Management

Avocados are often praised for their nutritional profile, but how do they benefit individuals with type 2 diabetes specifically? These creamy fruits are rich in monounsaturated fats, which can help improve heart health and reduce inflammation. They’re also high in fiber and low in carbohydrates, making them an excellent choice for blood sugar management.

The healthy fats in avocados can help slow down the digestion of carbohydrates, leading to a more gradual rise in blood sugar levels. Additionally, avocados are a good source of potassium, which is important for maintaining healthy blood pressure – a key concern for many people with diabetes.

Ways to Enjoy Avocados:

• Add sliced avocado to salads or sandwiches
• Use mashed avocado as a spread instead of mayo
• Blend into smoothies for added creaminess
• Make a simple guacamole for a nutritious snack

Cinnamon: A Spice with Potential Blood Sugar Benefits

Cinnamon has gained attention in recent years for its potential benefits in diabetes management. How can this common spice help individuals with type 2 diabetes? Some studies suggest that cinnamon may help improve insulin sensitivity and lower blood sugar levels, although more research is needed to confirm these effects.

While cinnamon shouldn’t be considered a replacement for diabetes medication, incorporating it into your diet may offer some additional benefits. It’s easy to add cinnamon to a variety of dishes, from oatmeal and yogurt to coffee and baked goods. As with any supplement, it’s important to consult with your healthcare provider before using cinnamon in large amounts.

Potential Benefits of Cinnamon for Diabetes:

1. May improve insulin sensitivity
2. Could help lower blood sugar levels
3. Adds flavor without adding calories or sugar
4. Contains antioxidants that support overall health

Garlic: A Flavorful Addition with Health Benefits

Garlic is not only a flavorful addition to many dishes but may also offer benefits for individuals with type 2 diabetes. What makes garlic a potential superfood for diabetes management? Some studies suggest that garlic may help lower blood sugar levels and improve insulin sensitivity. It’s also known for its potential cardiovascular benefits, which is particularly important for people with diabetes who are at increased risk of heart disease.

Garlic contains compounds that have anti-inflammatory and antioxidant properties, which may help reduce the risk of diabetes-related complications. While more research is needed to fully understand garlic’s effects on diabetes, incorporating it into your diet can add flavor to your meals without adding significant calories or carbohydrates.

Incorporating Garlic into Your Diet:

• Add minced garlic to stir-fries and sautéed vegetables
• Use roasted garlic as a spread on whole grain bread
• Include garlic in homemade salad dressings
• Add to soups and stews for extra flavor and potential health benefits

Incorporating these superfoods into a well-balanced diet can be an effective strategy for managing type 2 diabetes. Remember, while these foods offer numerous benefits, they should be part of an overall healthy eating plan and lifestyle. Always consult with your healthcare provider or a registered dietitian for personalized advice on managing your diabetes through diet.

11 Diabetes Superfoods for a Type 2 Diabetes Diet

By Sarah HutterMedically Reviewed by Kelly Kennedy, RDN

Reviewed: April 16, 2020

Medically Reviewed

Kale and sweet potatoes contain disease-fighting compounds and are diabetes-friendly.

Diane Villadsen/Stocksy

What makes a food “super”? When it comes to type 2 diabetes, it’s not just about foods that pack lots of nutrients. For a diabetes-friendly diet, you also need foods that will help keep your blood sugar (glucose) levels in check. There is no one single best food for type 2 diabetes. Instead, the best diet for type 2 diabetes is one that is based on whole foods and is rich in fiber, protein, and a moderate amount of healthy carbohydrates.

It’s true that people with type 2 diabetes need to watch their carb intake, but they don’t have to follow a fad low-carb diet. On the contrary, says Leah Kaufman, RD, CDCES, of Leah Kaufman Nutrition in New York City, the best diet for people with type 2 diabetes is “a well-balanced diet that has a healthy amount of carbs, protein, healthy fats, and vegetables per meal. ”

RELATED: 10 Popular Low-Carb Diets, and Their Pros and Cons

While changing your diet won’t cure diabetes, it can lower your risk for type 2 diabetes complications, such as heart disease and neuropathy (nerve damage). Prioritizing a healthy eating plan is even more crucial now, as the novel coronavirus rages on in the United States and beyond. That’s because people with diabetes are among the groups at a higher risk for complications from COVID-19, according to the Centers for Disease Control and Prevention. Keeping your blood glucose in check has never been more important, and food can play a big role in that effort. In fact, diet affects type 2 diabetes in several ways, including glucose regulation, heart health, weight maintenance, and mood.

How can you tell a good food from a bad one when it comes to managing diabetes? “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber,” says Sue McLaughlin, RD, CDCES, at Burgess Health Center in Onawa, Iowa. It’s also crucial to eat a wide variety of foods to make sure you’re getting a healthy mix of macronutrients, phytochemicals, and essential fatty acids.

RELATED: 9 Bad Habits to Kick When You Have Type 2 Diabetes

Researchers are also increasingly finding evidence of links between diet and type 2 diabetes development. An article published in November 2017 in the journal Diabetologia studied the impact of nutrition in more than 64,000 women for 15 years. Researchers found that eating antioxidant-rich foods significantly lowered type 2 diabetes risk. Increasingly, such antioxidant-rich foods are being called superfoods.

“Superfoods is a term used to describe nutrient-packed foods that may have more health benefits than other foods,” says Kaufman, adding it’s “not a medical term.”

You’ll also find that, when it comes to diabetes, superfoods are all whole, unpackaged foods — meaning they aren’t processed with added sugars, fats, or preservatives.

Unsure where to start? Check out these 11 tips for adding more superfoods to your diabetes diet!

Next up video playing in 10 seconds

Avocado Salad With Ginger-Tamari Dressing

Here’s a refreshing salad that you can have ready in a matter of minutes, using San-J Tamari. The recipe has a variety of textures, from the crunchy cucumber to the cool and creamy avocado. San-J Tamari Organic Soy Sauce has a richer and more complex taste than typical soy sauce — and it’s non-GMO and gluten-free!

contains  Soy

4.2 out of 164 reviews

PREP TIME

10 min

COOK TIME

5 min

TOTAL TIME

15 min

Ingredients

1 tbsp San-J Organic Tamari Soy Sauce

2 tsp fresh lemon juice

1 tsp fresh ginger, grated

1 clove garlic, grated

Water, as needed

1 large bunch cilantro, chopped

2 mini cucumbers, thinly sliced

2 green onions, thinly sliced

2 avocados, sliced

Directions

1

For step-by-step directions to make this recipe, visit The Feedfeed.

Nutrition Facts

Amount per serving

calories

263

total fat

21g

saturated fat

2.9g

protein

5g

carbohydrates

18g

fiber

10.9g

sugar

3.1g

added sugar

0g

sodium

499mg

TAGS:

Soy, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, High-Fiber, Quick & Easy, Lunch

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Swap Out Meat for Beans and Lentils for Less Fat and More Fiber

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High in fiber and protein, beans are digested slowly in your body, making them great for managing blood glucose levels in a type 2 diabetes diet. Just ¼ cup of any type of beans will provide as much protein as 1 ounce (oz) of a meat protein equivalent, according to the U.S. Department of Agriculture (USDA).

No matter which type of bean you choose, you’ll also gain a significant amount of your daily fiber needs from a 1 cup serving. For example, according to the Mayo Clinic, 1 cup of baked beans offers 10 grams (g) of fiber, while 1 cup of black beans has 15 g. Women need an average of 21 to 25 g of fiber per day, while men need between 30 and 38 g. According to an article published in the January-February 2017 issue of the American Journal of Lifestyle Medicine, only about 5 percent of the U.S. population meets that threshold, and yet a high-fiber diet is associated with a reduced risk of various diseases, including type 2 diabetes, obesity, stroke, heart disease, and even some cancers. (Just be sure to increase your intake of fiber slowly, and drink plenty of water, to reduce diarrhea, per the Mayo Clinic.)

Other legumes offer similar health benefits that are key in managing diabetes. In a study published in the Archives of Internal Medicine, Canadian researchers found that eating beans, chickpeas, and lentils was associated with improved blood glucose control, reduced blood pressure, and lower cholesterol and triglyceride (fat found in the blood) levels in people with type 2 diabetes. Those qualities are important because people with diabetes are at a higher risk for heart problems than the general population, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

What’s more, beans are good sources of magnesium and potassium. Diabetes is associated with magnesium deficiency, notes an article published in August 2015 in the World Journal of Diabetes, and potassium plays a role in further boosting heart health because it helps regulate blood pressure, notes the National Institutes of Health (NIH).

RELATED: 10 Foods High in Potassium

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Eat Salmon for Omega-3 Fatty Acids

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Many types of seafood are good for people with diabetes. According to the NIH, salmon, mackerel, tuna, sardines, and herring are rich in omega-3 fatty acids, which promote heart health by helping lower the blood fats called triglycerides. Just be sure to avoid or limit your consumption of fish with high levels of mercury, such as tilefish, swordfish, marlin, and king mackerel, as outlined by the Food and Drug Administration (FDA).

Eating fish twice a week, which is recommended by the American Heart Association, has other far-reaching benefits: A study published in the American Journal of Kidney Diseases found that fish may protect people with diabetes against kidney problems. Fish is considered a diabetes-friendly food as part of a healthy, well-balanced diet. Choose blackened or grilled fish over fried preparations.

RELATED: The Best Types of Seafood for People With Type 2 Diabetes

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Consider Tree Nuts for Other Sources of Healthy Fats

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Loaded with fiber and protein, nuts are filling and contain high levels of unsaturated fats, the kind that contribute to HDL, or “good” cholesterol, making them a boon to your heart health. But when it comes to stabilizing blood sugar, polyunsaturated fats in tree nuts — such as almonds, cashews, hazelnuts, pecans, walnuts, and pistachios — are especially beneficial. (As a side note, peanuts aren’t tree nuts; they’re legumes.)

In a review and meta-analysis published in July 2014 in BMJ Open, Canadian researchers looked at data from 12 clinical trials and found that eating two servings of tree nuts a day lowered and stabilized blood sugar levels in people with type 2 diabetes and unhealthy cholesterol levels (dyslipidemia), and stabilized metabolic syndrome.

“Plant-based healthy fats can improve lipid levels,” says Kaufman. She recommends adding foods rich in polyunsaturated fats to help reduce high cholesterol related to elevated blood glucose, but with a caveat. “Although healthy, these foods do have a higher amount of calories, so I would limit them to one serving per day,” Kaufman notes. The Cleveland Clinic defines one serving as 1 oz or 35 peanuts, 24 almonds, 14 walnut halves, or 18 cashews.

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Grab a Handful of Fresh Blueberries for Disease-Fighting Antioxidants

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While all berries contain high levels of antioxidants, vitamins, and fiber, blueberries may be one of the most beneficial for people who have, or at risk for, type 2 diabetes. “Antioxidants,” says Kaufman, “are a broad term used to describe a food that can help protect the body from damage. Antioxidants can be found in the vitamins of the actual food, or even the coloring.” In general, the deeper the color, the higher the antioxidant content.

In an article published in the British Medical Journal, researchers at the Harvard School of Public Health found that for every three servings of blueberries (as well as grapes and apples) eaten per week, people reduced their risk for type 2 diabetes by as much as 26 percent compared with those who ate less than one serving per month. The authors based their conclusions on longitudinal studies of previous clinical trials conducted between 1984 and 2008, 1986 and 2008, and 1991 and 2009.

Fiber-rich berries also have the added benefit of satisfying your sweet tooth without any added sugars. Swapping out cookies for blueberries and other antioxidant-rich fruits will reduce blood sugar while keeping sugar cravings at bay. “Patients with diabetes should generally stay away from refined sugars and processed carbs to improve glucose control,” Kaufman says.

RELATED: The 8 Best Fruits for People With Type 2 Diabetes

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Have a Side of Broccoli to Increase Your Intake of Vitamins A and C

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A review of clinical studies published in the American Journal of Nutrition found that a diet rich in cruciferous vegetables like broccoli may help reduce the risk of cancer.

Loaded with antioxidants, broccoli is a good source of vitamin A and is high in vitamin C, two nutrients essential for anyone, regardless of a diabetes diagnosis. According to the USDA, 1 cup of cooked, previously frozen broccoli (without added fat) supplies 93.8 micrograms (mcg) of vitamin A, or about 10 percent of the daily value (DV), and 73.4 milligrams (mg) of vitamin C, or about 82 percent of the DV.

Plus, with 5.52 g of fiber (22 percent of the DV), broccoli is filling — which makes it a good choice for people who are trying to lose weight and control type 2 diabetes.

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Indulge Your Potato Craving With Fiber-Rich Sweet Potatoes

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When it comes to foods for type 2 diabetes, not all potatoes are created equal. To keep your blood sugar levels in check, it’s best to reach for sweet potatoes, which are high in fiber (eat the skin for more fiber), as well as a host of other vitamins. According to the USDA, one boiled medium-size sweet potato (with no fat added during cooking) offers 3. 75 g of fiber, or 15 percent of the DV.

“I typically recommend about one-half a plate of nonstarchy vegetables per meal and one-quarter a plate of fiber-rich starchy vegetables, such as sweet potato with skin on, to increase overall fiber intake,” says Kaufman, though it’s important to work with your healthcare team to figure out how much starchy vegetables is right for you. Other starchy vegetables you can eat in moderation include peas and corn.

Another important consideration is the cooking process. When boiled, sweet potatoes are a low glycemic index (GI) food, meaning they won’t spike your blood sugar as much as regular potatoes, according to research published in the Journal of Nutrition and Metabolism. Baking, roasting, and frying are the worst ways to prepare sweet potatoes for people with type 2 diabetes, they found.

RELATED: All the Health Benefits of Sweet Potatoes for People With Diabetes

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Incorporate Spinach and Kale Into Pastas and Salads

Jill Chen/Stocksy

According to a previous review, eating 1 ½ cup of dark leafy greens, including spinach and kale, each day can reduce the risk of type 2 diabetes by 14 percent. Though the reason is unclear, it may be that leafy greens have a protective effect because they contain antioxidants like vitamins A and C. A cup of fresh, cooked kale (without fat added) offers 879 mcg of vitamin A, or about 98 percent of the DV, and 52.9 mg of vitamin C, or about 58 percent of the DV, notes the USDA. Leafy greens are also low in calories and carbohydrates (the same serving of kale has 36 calories and only 7.3 g of carbs), which is ideal for folks with type 2 diabetes.

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Savor Your Morning Bowl of Oatmeal for Blood Sugar Control

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Eating whole-grain oats may help you hit your target A1C and boost heart health. A systematic review and meta-analysis published in December 2015 in the journal Nutrients found that people with type 2 diabetes who ate oatmeal for breakfast had better postprandial glucose readings and lipid profiles than people who ate control breakfasts. Postprandial glucose readings measure glucose levels two hours after eating, and lipid profiles can help indicate heart health. It’s no mystery why oats are great in a diabetes diet — they’re another good source of fiber. The USDA notes that a ½ cup of cooked oats provides 4 g, or 15 percent of the DV, of fiber.

For the healthiest options of oatmeal, choose steel-cut or old-fashioned oats with no added salt, sugar, or preservatives. For a creamier texture, cook them in low-fat milk. Add toppings like berries, seeds, and nuts for a flavorful, filling breakfast.

RELATED: 7 Easy Breakfasts for Type 2 Diabetes

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Slice Open a Tomato for Heart-Healthy Lycopene

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Nothing beats biting into a ripe, juicy tomato — and luckily, folks with diabetes don’t have to give them up. In fact, tomatoes are ideal for a diabetes diet. “Foods such as blueberries and tomatoes with rich coloring can be higher in antioxidants and should be consumed regularly by those with diabetes,” says Kaufman.

This superfood may help lower blood pressure and LDL(“bad”) cholesterol, which may lessen the risk for heart disease. A report published in the British Journal of Nutrition from a 10-year study suggested that that lycopene, a key nutrient in tomatoes, may help reduce the risk of heart disease by 26 percent. Keep in mind that your body will be able to absorb more lycopene from cooked tomatoes than from raw ones.

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Go Greek With Your Yogurt for More Protein and Other Nutrients

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Creamy and delicious, yogurt is a rich source of calcium, protein, and magnesium. It can also deliver valuable probiotics, which, according to a study published in April 2014 in the American Journal of Clinical Nutrition, can help reduce the risk of weight gain and obesity, as well as cardiovascular disease.

Opt for Greek yogurt; it’s slightly higher in protein than regular yogurt, which helps keep you fuller longer. According to the USDA, 1 cup of nonfat plain Greek yogurt offers 23 g of protein, while the same serving of nonfat plain yogurt contains 14 g of protein.

Read nutrition labels carefully and avoid any Greek yogurt products that have added sugars. Your best bet is to select plain, fat-free versions and add some sweetness with berries.

RELATED: Is One Type of Yogurt Best for People With Type 2 Diabetes?

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Get Your Monounsaturated Fats With Heart-Healthy Avocados

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Known for their heart-healthy monounsaturated fats, avocados top the charts in terms of health benefits. According to a review published in the journal Critical Reviews of Food, Science, and Nutrition, avocados can help lower cholesterol, promote normal blood pressure, and reduce inflammation, thanks to their high fiber content, potassium, and lutein. One serving of avocado (a third of a medium-sized avocado, or 50 g) has 80 calories, 6 g of healthy fats, and a variety of vitamins and minerals, according to California Avocados.

Additional reporting by Kristeen Cherney.

Are Sweet Potatoes a Healthy Food Choice If You Have Diabetes?

If you have diabetes, you may be scratching your head over sweet potatoes. You’re wondering whether or not sweet potatoes are safe for you to eat, the answer is, yes… sort of.

Here’s why.

You might not know it after a trip to the supermarket, but there are over 400 varieties of sweet potatoes available around the world. Some of these are better for people with diabetes to eat than others.

Your portion size and cooking method are important.

Knowing the glycemic index (GI) and glycemic load (GL) for the sweet potato variety you choose are also important factors.

GI is a ranking system for foods containing carbohydrates. The ranking, or number, assigned to a food indicates its effect on blood sugar levels.

GL is also a ranking system. The GL ranking takes into account a food’s GI as well as the portion size, or grams per serving.

In this article, we’ll break down everything a person with diabetes needs to know about eating sweet potatoes. This information can help you enjoy them without worry. We’ll even provide some recipes you might like.

The scientific name for sweet potatoes is Ipomoea batatas. Sweet potatoes of all kinds are good alternatives to white potatoes. They’re higher in fiber and nutrients, such as beta carotene.

They also have a lower GL. Like white potatoes, sweet potatoes are high in carbohydrates. Even so, people with diabetes can eat them in moderation.

There are certain types of sweet potatoes that have been shown to have benefits for people who are concerned about blood sugar and obesity. We’ll discuss varieties of sweet potatoes and their benefits in the next section.

In addition to their nutritional value, sweet potatoes contain properties that may lower the risk of type 2 diabetes.

Some of the nutrients found in sweet potatoes are:

• vitamin A in the form of beta carotene
• protein
• fiber
• calcium
• iron
• magnesium
• phosphorus
• potassium
• zinc
• vitamin C
• vitamin B-6
• folate
• vitamin K

Orange sweet potatoes

Orange sweet potatoes are the most common type found in U. S. supermarkets. They’re reddish-brown on the outside and orange on the inside.

When compared to regular white potatoes, orange sweet potatoes have a higher fiber content. This gives them a lower GI and makes them a healthier option for people with diabetes.

Some studies indicate that boiled orange sweet potatoes have a lower GI value compared to baking or roasting them.

Purple sweet potatoes

Purple sweet potatoes are lavender-colored on the inside and outside. They are sometimes marketed under the names Stokes Purple and Okinawan potatoes.

Purple sweet potatoes have a lower GL than orange sweet potatoes. In addition to nutrients, purple sweet potatoes also contain anthocyanins.

Anthocyanins are a polyphenolic compound that studies indicate may reverse or prevent obesity and type 2 diabetes risk by improving insulin resistance.

A review of studies found that anthocyanins work in the body via multiple mechanisms, including reduction of carbohydrate digestion in the gut.

Japanese sweet potatoes

Japanese sweet potatoes (Satsuma Imo) are sometimes referred to as white sweet potatoes, even though they’re purple on the outside and yellow on the inside. This strain of sweet potato contains caiapo.

A study found that caiapo extract was able to significantly reduce fasting and two-hour blood glucose levels in subjects when compared with placebo. Caiapo was also shown to reduce cholesterol.

Since sweet potatoes are high in carbohydrates, they can spike blood sugar levels. Their fiber content helps to slow down this process.

Orange sweet potatoes have a higher GI. This can increase your blood sugar level, compared to other sweet potato varieties.

No matter which type of sweet potato you choose, limit your quantity and opt to boil or steam instead of bake.

When eaten in moderation, all kinds of sweet potatoes are healthy. They’re very high in antioxidants, vitamins, and minerals and can safely be included in a diabetes-friendly diet.

Here are some diabetes-friendly recipes you can try:

• Avocado and sweet potato salad
• Sweet potato casserole cups
• Baked sweet potato fries
• Crispy oven roasted purple sweet potato fries
• Broccoli-stuffed sweet potatoes

Sweet potatoes are a better nutritional option than white potatoes. Even so, they should be enjoyed only in moderation, or they may negatively affect blood glucose levels.

Some sweet potatoes are very large in size, making it easier to eat too much. Always opt for a medium-sized potato and make sure to include other healthy foods in your meal plan on a daily basis.

When eaten in moderation, sweet potatoes can be part of a healthy food plan when you’re living with diabetes. Some types of sweet potatoes may even provide benefits to help you manage your condition.

These include Japanese sweet potatoes and purple sweet potatoes.

Sweet potatoes are nutrient-dense but also contain carbohydrates. Keeping your portions small and boiling instead of baking will help ensure a lower GL.

what are the healing properties of sweet potatoes and contraindications, as well as whether it is allowed to use in type 2 diabetes

Sweet potato is a vegetable crop from the bindweed family, whose homeland is South and Central America. Another name for it is sweet potato. It looks like tubers and, depending on the variety, looks like potatoes or carrots. It is a nutritious and tasty vegetable, but its use has its limitations. Read about the dangers and health benefits of sweet potato on this page.

Chemical composition and properties

The vegetable contains a large amount of starch and sugar, which is why it is called sweet potato. In addition, the product is rich in vitamins A, group B, C, carotene, contains a lot of potassium, magnesium, phosphorus, iron, sodium, manganese.

Benefits

The valuable properties of a vegetable are due to its composition. This is what sweet potato is useful for:

• Starch has an enveloping and softening effect, strengthens the gastric mucosa, thereby preventing many diseases of the gastrointestinal tract.
• Fiber perfectly helps with constipation, helps cleanse the intestines.
• Few vegetables can compare with sweet potato in terms of potassium content, therefore, when it is used, the elasticity of blood vessels is restored, the kidneys and liver work better. Potassium helps fight chronic fatigue syndrome and overwork.
• Chinese and Japanese scientists suggest that regular consumption of this product is the prevention of oncology. The Chinese call it the fruit of longevity.
• The plant contains as much carotene as carrots and is just as good for eyesight.
• A large amount of vitamin C contributes to a faster recovery from flu and colds, helps to resist infections.
• The presence of polyphenols and anthocyanins makes the plant a good anti-inflammatory agent, and phytonutrients in its composition remove heavy metals from the body.

Harm and contraindications

Vegetable is not recommended for the following diseases:

• duodenal ulcer;
• diverticulosis;
• diverticulitis;
• ulcerative colitis;
• spastic stomach ulcer;
• kidney pathology;
• diseases of the urinary tract.

It is also undesirable to abuse the tubers during pregnancy and lactation. There is also an individual intolerance in the form of an allergic reaction. Also read the article and.

Sweet potato for diabetics

Despite the relatively high glycemic index (55), this product is approved for use in type 2 diabetes. The vegetable contains fiber, useful in this disease, it is low in calories. But tubers contain starch, which is broken down into glucose in the body. Therefore, with diabetes, doctors recommend eating this tuber no more than 5-6 times a month. By the way, you can read our material about and.

The benefits of sweet potatoes for weight loss

The calorie content of sweet potato, depending on the variety, is from 60 to 89 kcal per 100 g. It is rich in fiber, which allows you to quickly saturate the body and cleanse the intestines well. Complex carbohydrates leave a feeling of satiety for a long time, and appetite decreases.

Vegetable improves and speeds up metabolism. It contains virtually no fat. Due to this, the plant can be used in dietary nutrition. For example, such a fasting day is useful – at least 1 kg of sweet potato and 2 liters of water, the vegetable can be eaten in any form – boiled, baked or cheese. When using the plant for dietary purposes, the contraindications are the same as for normal nutrition. We offer two options for diets with this vegetable.

A strict three-day diet:

• 1st breakfast – cottage cheese and not very sweet fruits;
• 2nd breakfast – fruit platter;
• Lunch – sweet potato soup, whole grain bread, fruit drink;
• Dinner – sweet potato salad, green onion and lemon juice without salt, tea.

A milder weekly diet can be used. The diet may include seafood, mushrooms, fruits, vegetables, berries, rice. The main thing is that the prepared dishes are lean.

Menu for the day:

• 1st breakfast — sweet potato salad, boiled rice, green tea;
• 2nd breakfast – fruits or berries;
• Lunch – sweet potato soup, boiled fish;
• Snack – berries;
• Dinner – stewed mushrooms with sweet potatoes, herbal or green tea.

Periodically it is useful to arrange fasting days.

Useful recipes

This plant is not used in official medicine, but is very widely used in folk medicine. For example, tuber juice effectively treats gastritis (not during an exacerbation), because the enveloping effect of starch protects the gastrointestinal mucosa. The plant strengthens the body, and regular consumption of it in food contributes to longevity.

For medicinal purposes

In case of gastritis, gastric or duodenal ulcer, the following treatment is carried out twice a year to prevent exacerbation:

• 3 tbsp. l. dried sweet potato leaves, 1 tbsp. l. yarrow and 1 tsp. calendula insist in 300 ml of boiling water, then strain. Take 100 ml in the morning and evening before meals. The course is two weeks.
• Grate 100 g tubers with skin, add 1 tbsp. l. honey. Take before meals. Course 3 weeks.

In cosmetology

Here the tuber is used for skin rejuvenation and wrinkle reduction due to its high content of vitamin C and beta-carotene. Masks are suitable for any type of skin, refreshing and making it younger.

Recipes:

1. Ingredients: 1 tbsp. l. oatmeal, a small sweet potato, 1 cup milk. Boil the vegetable, make a puree, pour the warmed milk into it. Grind oatmeal in a coffee grinder and add to puree. Mix the mass thoroughly and apply on the face for 15 minutes. Then rinse and use cream.
2. Ingredients: 1 tsp. honey, 1 sweet potato, 1 cucumber. Boil the tuber, mash it into a puree. Cucumber peel, grate. 2 tbsp. l. puree mixed with 1 tsp. honey and 2 tbsp. l. grated cucumber pulp, apply to the skin for 15-20 minutes. Then rinse your face with cool water and wipe with ice.

Vitamin A can also contribute to good hair growth. To do this, grate the tuber of the plant, squeeze it through gauze and rub the juice into the scalp. Wash your hair with shampoo after 20 minutes.

The main area of ​​application of sweet potato is cooking. You can make salads, side dishes, desserts from tubers, and even a coffee substitute from seeds. Recipes for cooking – innumerable! And, if there are no restrictions, you can listen to the words of Chinese scientists and strive for your longevity by starting to eat this miracle product regularly. Given the beneficial properties and contraindications of sweet potato, you can safely include it in your diet in order to appreciate all the variety of its taste and benefits.

Read more:

Diabetic’s Notes » Sweet potato. What is it eaten with?

The sweet potato, also known as the sweet potato, is a fruit that has been known to man for thousands of years. However, to consider it a relative of our ordinary potatoes is an unforgivable delusion.

Unlike potatoes, sweet potato is a perennial herbaceous vine, a relative of the familiar bindweed. It grows in a humid tropical climate and can produce root crops weighing up to 10 kg. In countries with a temperate climate, sweet potato is grown as an annual plant, and its tubers reach 1–3 kg. Every year, more than 100 million tons of sweet potato are grown in the world, about 300 million tons of potatoes. The main producer of sweet potato is China, followed by India, Indonesia, as well as the USA, Israel, and Egypt.

Sweet potato is a sweet-tasting root vegetable. And its tubers are actually the overgrown edible lateral roots of the plant. The taste of sweet potato depends on the variety and growing conditions. Vegetable varieties have a sweet or sweetish taste, and their flesh is usually soft and juicy. Dessert varieties have a rich sweet taste reminiscent of a banana, melon, pumpkin or chestnut. The color of the pulp can be just as varied – pink, red, purple, and occasionally white.

There are more than 7 thousand varieties of sweet potato – vegetable, dessert, fodder – and root crops are diverse in shape and color. The reference and most popular variety of sweet potato is considered to be the beauregard, or Beauregard, bred in Louisiana more than 35 years ago. It has a short ripening period – about 90 days, and the roots are even, long, well stored.

Recently, it has become fashionable to replace potatoes with sweet potatoes in the diet. If we compare sweet potatoes and potatoes in terms of nutrients, then sweet potatoes are superior to potatoes in terms of composition per 100 g. In terms of calories, protein, total carbohydrates, fats, sweet potatoes and potatoes are approximately the same. However, in sweet potatoes per gram with a little more fiber – 3.3, which is considered a good indicator. 100 grams of potatoes have 77 kcal, and 100 grams of sweet potato – 61 kcal, 14 grams of carbohydrates and almost no fat. That is why it is so popular among dieters.

Sweet potato is rich in vitamins and nutrients. It is an excellent source of protein, carbohydrates, fiber, B vitamins, vitamin C, potassium, and calcium. In addition, sweet potato is a unique source of vitamin A: 100 grams of the product contains up to 2 daily norms of an adult. Vitamin A is responsible for good vision, supple skin, quick healing of skin lesions, and it is also a powerful antioxidant that promotes collagen production.

Sweet potatoes, with an average glycemic index (GI) of -55, can also be consumed by people with diabetes. The GI of a sweet potato is not a constant value and will depend on a number of factors, including the type of vegetable, method of preparation and processing, region of growth, etc. The GI and calorie content of a boiled vegetable in a peel will have the smallest values ​​compared to a baked version. Fried sweet potato will have the highest performance. This type of processing can increase the average by about 10 units.