What are the best superfoods for managing diabetes. How can incorporating these foods into your diet help control blood sugar levels. Which nutrients in these superfoods are beneficial for people with diabetes. How can you easily add these foods to your meals.

Walnuts: A Nutrient-Packed Powerhouse for Diabetes

Walnuts stand out as an exceptional superfood for individuals managing diabetes. These nutrient-dense nuts offer a unique combination of fiber, protein, and healthy fats, making them an ideal alternative to simple carbohydrate snacks. But what makes walnuts particularly beneficial for those with diabetes?

The fatty acids in walnuts have been shown to increase good cholesterol (HDL) while decreasing harmful cholesterol (LDL). This balance can potentially reduce the risk of heart disease and heart attacks, conditions for which people with diabetes are at higher risk. Moreover, regular consumption of nuts, including walnuts, has been linked to a lower risk of weight gain, which is crucial for diabetes management.

Fiber content is another key benefit of walnuts. Both soluble and insoluble fiber found in these nuts can help improve blood sugar levels, reduce cholesterol, and lower the risk of diabetes-related complications. How can you incorporate walnuts into your diet?

• Add crushed walnuts to yogurt, oats, or breakfast cereal
• Sprinkle them on salads for added crunch and nutrition
• Create a diabetic-friendly trail mix with walnuts, pumpkin seeds, and a small amount of dark chocolate chips

Avocado: The Creamy Superfruit for Blood Sugar Stability

Avocados have gained popularity in recent years, and for good reason. These creamy fruits are packed with healthy fats, vitamins, and minerals, making them an excellent choice for individuals with diabetes. But how exactly do avocados benefit blood sugar control?

The high content of monounsaturated fats in avocados helps slow down the digestion of carbohydrates, leading to more stable blood sugar levels. Additionally, avocados are rich in fiber, with half a fruit containing 6-7 grams. This high fiber content has been linked to a significantly lower risk of diabetes and its complications.

Avocados are also a good source of vitamins C, E, and K, as well as potassium, lutein, and beta-carotene. Research has shown that vitamin E supplementation, in particular, may improve oxidative stress and glucose management in people with diabetes who are also overweight.

How can you incorporate avocados into your diabetes-friendly diet?

• Spread mashed avocado on whole-grain toast instead of butter for a nutritious breakfast
• Use avocado as a healthier alternative to mayonnaise in chicken or egg salad
• Add sliced avocado to salads or sandwiches for extra creaminess and nutrition

Ezekiel Bread: The Sprouted Grain Solution for Diabetes

Ezekiel bread has gained attention as one of the healthiest types of bread available, particularly for those managing diabetes. But what sets Ezekiel bread apart from traditional whole-grain breads?

The key difference lies in the sprouting process. To make Ezekiel bread, grains are first soaked and allowed to sprout before being milled into flour. This process increases the protein and nutrient content while reducing the starch content compared to regular whole-grain breads.

Sprouted grains are rich in B vitamins, minerals, and antioxidants. Research has shown that sprouted-grain breads may lead to improved blood sugar response, especially in individuals with obesity. This makes Ezekiel bread an excellent choice for those looking to manage their blood sugar levels effectively.

How can you incorporate Ezekiel bread into your diet?

• Use it as a base for avocado toast or other nutrient-dense toppings
• Make sandwiches with lean proteins and plenty of vegetables
• Toast and serve with a small amount of nut butter for a satisfying snack

Berries: Nature’s Sweet Treat for Diabetes Management

Berries are often hailed as nutritional powerhouses, and for good reason. These colorful fruits are packed with antioxidants, vitamins, and fiber, making them an excellent choice for individuals managing diabetes. But which berries are most beneficial, and how do they help control blood sugar levels?

Blueberries, strawberries, raspberries, and blackberries are all excellent options for those with diabetes. These berries are low in calories and carbohydrates while being high in fiber. The fiber content helps slow down the absorption of sugar, preventing rapid spikes in blood glucose levels.

Berries are also rich in anthocyanins, powerful antioxidants that give them their vibrant colors. Research has shown that anthocyanins may improve insulin sensitivity and reduce the risk of type 2 diabetes. Additionally, the high vitamin C content in berries supports overall immune function, which is particularly important for individuals with diabetes.

How can you incorporate more berries into your diet?

• Add a handful of mixed berries to your morning oatmeal or yogurt
• Blend frozen berries into a low-sugar smoothie with leafy greens and protein powder
• Use fresh berries as a natural sweetener in salads or as a topping for unsweetened desserts

Fatty Fish: Omega-3 Powerhouse for Diabetes Health

Fatty fish like salmon, mackerel, sardines, and herring are excellent sources of omega-3 fatty acids, making them valuable additions to a diabetes-friendly diet. But how do omega-3s benefit those managing diabetes?

Omega-3 fatty acids, particularly EPA and DHA, have been shown to reduce inflammation in the body. Chronic inflammation is often associated with insulin resistance and the development of type 2 diabetes. By incorporating fatty fish into your diet, you may help improve insulin sensitivity and reduce the risk of diabetes-related complications.

Moreover, fatty fish are rich in high-quality protein, which helps you feel full and satisfied without significantly impacting blood sugar levels. The combination of protein and healthy fats in fish can also help stabilize blood sugar levels when consumed as part of a balanced meal.

How can you include more fatty fish in your diet?

• Aim to consume fatty fish at least twice a week
• Grill or bake fish with herbs and lemon for a simple, healthy meal
• Use canned sardines or mackerel as a protein-rich topping for salads

Leafy Greens: Low-Carb Nutrient Boosters for Diabetes

Leafy green vegetables are nutritional powerhouses that should be a staple in any diabetes-friendly diet. But what makes these vegetables so beneficial for blood sugar control?

Leafy greens such as spinach, kale, collard greens, and Swiss chard are extremely low in calories and carbohydrates while being rich in essential nutrients. They are particularly high in magnesium, a mineral that plays a crucial role in glucose metabolism and insulin sensitivity.

These vegetables are also excellent sources of fiber, which helps slow down the absorption of sugar and promotes a feeling of fullness. Additionally, leafy greens contain antioxidants and phytochemicals that may help protect against oxidative stress and inflammation, both of which are associated with diabetes complications.

How can you incorporate more leafy greens into your meals?

• Add a handful of spinach or kale to your morning smoothie
• Use large lettuce leaves as wraps for sandwiches or tacos
• Sauté mixed greens with garlic and olive oil as a side dish

Cinnamon: The Sweet Spice for Blood Sugar Control

Cinnamon has long been touted for its potential benefits in managing diabetes, but what does the research say about this aromatic spice?

Several studies have suggested that cinnamon may help improve insulin sensitivity and reduce blood sugar levels. One compound in cinnamon, cinnamaldehyde, has been shown to lower fasting blood glucose levels and improve insulin sensitivity in animal studies.

While more research is needed to fully understand cinnamon’s effects on human diabetes management, incorporating this spice into your diet is a safe and flavorful way to potentially support blood sugar control. It’s important to note that cinnamon should be used as part of a balanced diet and not as a replacement for prescribed diabetes medications.

How can you add more cinnamon to your diet?

• Sprinkle cinnamon on oatmeal, yogurt, or low-sugar breakfast cereals
• Add a dash of cinnamon to your coffee or tea for a flavor boost
• Use cinnamon in savory dishes like stews or roasted vegetables for a unique twist

The Role of Superfoods in a Comprehensive Diabetes Management Plan

While incorporating these superfoods into your diet can be beneficial for managing diabetes, it’s important to remember that they should be part of a comprehensive approach to diabetes care. A balanced diet, regular physical activity, stress management, and adherence to prescribed medications are all crucial components of effective diabetes management.

When adding new foods to your diet, it’s always advisable to monitor your blood sugar levels closely and consult with your healthcare provider or a registered dietitian. They can help you create a personalized meal plan that incorporates these superfoods while ensuring that your overall diet supports your diabetes management goals.

By making informed food choices and embracing a variety of nutrient-dense options, individuals with diabetes can take proactive steps towards better blood sugar control and overall health. Remember, small dietary changes can lead to significant improvements in diabetes management over time.

Walnuts, avocado, Ezekiel bread, and more

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Medical News Today only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

A person with diabetes will have high blood sugar levels due to a lack of insulin, the body’s inability to use insulin, or both.

Persistently high blood sugar levels can result in damage to blood vessels and nerve cells. It can affect all the body’s organs and lead to vision loss, kidney damage, and a higher risk of disease and stroke.

One way to manage high blood sugar is through diet. Choosing the right foods can help prevent type 2 diabetes, and it can stop the symptoms and complications of diabetes from getting worse.

This article will look at ten superfoods for diabetes, foods that can play a role in a healthy, balanced diet for people with this condition.

Share on PinterestWalnuts are an excellent source of fiber, protein, and healthy fats.

The combination of fiber, protein, and healthy fats in walnuts makes them a great alternative to simple carbohydrate snacks like chips or crackers.

The fatty acids in walnuts can increase good cholesterol while decreasing harmful cholesterol. This may reduce the risk of heart disease or heart attack. People with diabetes are at a higher risk for these conditions.

In a study published in 2012, people who consumed nuts at least twice a week appeared to have a lower risk of gaining weight than those who never or rarely ate nuts.

Obesity and excess body fat are risk factors for diabetes. When a person with diabetes loses weight, their blood sugar levels may improve, too.

Walnuts also contain fiber. There is evidence that both insoluble and soluble fiber can help improve blood sugar levels, reduce cholesterol, and lower the risk of some of the complications of diabetes.

Walnuts are available in grocery stores or for purchase online.

Tips for use

Add crushed walnuts to yogurt, oats, breakfast cereal, or salad.

Make a trail mix treat with walnuts, pumpkin seeds, and dark chocolate chips.

Share on PinterestAvocados are a good source of healthy fats and vitamins.

The avocado is a good source of healthy fat, as well as about 20 different vitamins and minerals. It is high in potassium, vitamins C, E, and K, lutein, and beta-carotene.

Eating foods that contain healthy fats may help increase fullness. Eating fat slows the digestion of carbohydrates, which helps to keep blood sugar levels more stable.

Avocado is high in fiber too, with half a fruit containing 6–7 grams. Scientists have linked a high fiber intake with a significantly lower risk of diabetes and its complications.

In 2004, researchers found evidence that vitamin E supplementation could improve oxidative stress and glucose management in people with diabetes who were also overweight.

A 2012 study looked at 64 people with type 1 or type 2 diabetes who took vitamin E with their regular treatment. The team compared their fasting blood sugar, cholesterol levels, and blood pressure with those of a control group that took only insulin or medication.

Two years later, the researchers noted a slower progression of diabetes and its complications in those who took vitamin E with their insulin or medication.

People can buy a range of avocados and avocado products online.

Tips

• Spread avocado on toast in the morning instead of butter.
• Use avocado instead of mayonnaise in chicken or egg salad or mix with tuna.

Click here to learn more about how avocado can benefit a person with diabetes.

Share on PinterestEzekiel bread is one of the healthiest types of bread as it contains less processed ingredients.

Ezekiel bread is a sprouted-grain bread. To make Ezekiel bread, a person must first soak and sprout the grains. This allows for higher protein and nutrient content.

Whole grains are rich in B vitamins, minerals, and antioxidants. Sprouting grains may increase these amounts while reducing starch content, compared with whole-grain breads.

An article published in the Journal of Nutrition and Metabolism notes that whole-grain breads, and especially sprouted-grain breads, have improved blood sugar response in research involving men with obesity.

Sprouted grain breads have a dense consistency and are good for toasting.

People can often find Ezekiel bread in the freezer section of the grocery store or for purchase online.

Tips

• Toast Ezekiel bread and top with avocado, a sliced hard-boiled egg, and black pepper.
• Look out for sprouted grain bagels, English muffins, pizza crust, and tortillas.

Which breads are best for people with diabetes? Click here to find out.

Share on PinterestPumpkin seeds are a good source of magnesium.

Pumpkin seeds are high in magnesium, fiber, and healthful fatty acids. The body needs magnesium for over 300 processes, including breaking down food for energy.

Studies have suggested that some of the macromolecules in pumpkin seeds may help manage blood sugar.

Low magnesium levels are common in people with insulin resistance, which is one reason why diabetes occurs.

According to the Office for Dietary Supplements, for every 100-milligram-a-day increase in magnesium intake, the risk of developing type 2 diabetes falls by around 15 percent.

One ounce (28.35 grams) of pumpkin seeds contains 168 milligrams (mg) of magnesium. Adults should consume between 310 and 420 mg of magnesium each day, depending on their age and sex.

Pumpkin seeds are available for purchase online or in groceries or health food stores.

Tips

• Brush pumpkin seeds with olive oil, season with cumin, and bake until brown and toasted.
• Sprinkle pumpkin seeds on a salad.
• Make pumpkin seed butter by blending whole, raw pumpkin seeds in a food processor until smooth.

What makes pumpkin seeds so healthful? Click here to find out more.

Share on PinterestStrawberries are rich in vitamins.

Berries are a good source of antioxidants, and they are also tasty and easy to eat.

Research published in 2011 found that fisetin, a substance contained in strawberries, prevented both kidney and brain complications in mice with diabetes.

Some studies have found low vitamin C levels in both people and animals with diabetes, suggesting that vitamin C may one day play a role in reducing the risk of complications.

One cup (144 g) of whole, fresh strawberries contains 84.7 mg of vitamin C and only 44 calories. An adult should consume 75–90 g of vitamin C each day, depending on age and sex.

However, a cup of strawberries also contains just over 7 g of sugar. People with diabetes should account for this in their tracking and avoid adding sugar to strawberries.

Tips

• Make a superfood salad by mixing strawberries, spinach, and walnuts.
• Add frozen strawberries to a smoothie with milk and peanut butter.

Learn more here about the health benefits of strawberries.

Share on PinterestChia seeds are rich in antioxidants.

Chia seeds are rich in antioxidants, omega 3 fatty acids, fiber, and magnesium.

All of these may help reduce the risk of type 2 diabetes and diabetes complications.

One ounce (28.35 g) of dried chia seeds provides almost 10 g of fiber.

An adult should consume between 22.4 and 33.6 g of fiber each day, depending on their age and sex.

Chia seeds are available for purchase online.

Tips

• Sprinkle chia seeds on yogurt, cereal, and oats.
• Use chia as a substitute for eggs in baking.

To use the seeds as an egg substitute, mix 1 tablespoon of chia with 3 tablespoons of water. Let the mixture sit for a few minutes. The seeds will absorb the water and form a gel that can people can use instead of an egg.

Get more tips here on the health benefits of chia seeds and how to use them.

Share on PinterestGinger is particularly good for health benefits relating to diabetes.

Plant-based foods that are high in antioxidants are sometimes called anti-inflammatory foods.

They can lower inflammation, and this means they can help treat the symptoms and reduce the long-term risks of diseases such as diabetes.

Ginger may have anti-inflammatory properties because it is high in antioxidants.

Studies on ginger and diabetes are limited.

However, some research has found that ginger can reduce fasting blood sugar levels and improve insulin sensitivity in people with type 2 diabetes.

Research published in 2014 found a reduction blood sugar levels in people who took three 1-gram capsules of ginger each day for 8 weeks.

Ginger root and related products are available for purchase online.

Tips

• Steep peeled fresh ginger in boiling water to make ginger tea.
• Add fresh or dried ginger to a stir-fry or homemade salad dressing.

What are the medicinal benefits of ginger, and how can people use it? Click here to learn more.

Share on PinterestSpinach is rich in fiber and antioxidants.

Researchers have linked a low potassium intake with a higher risk of diabetes and diabetes complications.

Spinach is a good source of dietary potassium. A cup of raw spinach provides 167 mg of potassium, as well as a wide range of vitamins and minerals, but only 7 calories.

Tips

• Throw a handful of spinach into a smoothie.
• Add spinach to sandwiches instead of iceberg lettuce.
• Finely chop some spinach leaves, put a teaspoon of olive oil in a frying pan, add the spinach and cook gently until the water evaporates, then use in an omelet.
• Add a cup of finely chopped spinach to a pasta sauce or soup and cook for a few minutes.

Why is spinach so healthful and what can it do for us? Find out more here.

Share on PinterestCinnamon can help reduce blood sugar levels for people with diabetes.

Some studies have suggested that cinnamon can lower blood sugars in people with diabetes.

Authors of a 2019 study published in Clinical Nutrition found that people with diabetes who used cinnamon supplementation saw improvements in body mass index (BMI), blood sugar levels, and lipid levels than those who did not.

This was especially true of those with a BMI of 27 or above.

The participants who used cinnamon took two 500-mg capsules each day for 2 months.

More research is needed to confirm that cinnamon supplements can help people with diabetes.

Cinnamon supplements, powdered cinnamon, and cinnamon sticks are available for purchase online. People should check first with their doctor before using any supplements.

Tips

• Try cinnamon on sweet potatoes, roasted carrots, and butternut squash.
• Stir cinnamon into tea or warm milk.
• Sprinkle cinnamon on oatmeal instead of sugar.

How can people with diabetes benefit from cinnamon? Learn more in our dedicated article here.

Share on PinterestTomatoes can help reduce blood pressure for people with diabetes.

Fresh, whole tomatoes have a low glycemic index (GI) score.

Foods with a low GI score release their sugar slowly into the bloodstream and are unlikely to trigger a blood sugar spike. One reason for this is that they provide fiber. These two factors can help a person to feel full for longer.

A study published in 2010 found that people with diabetes who ate around 7 ounces (200 g) of fresh tomato, or 1–2 medium-sized tomatoes per day, had lower blood pressure after 8 weeks.

They concluded that eating tomatoes might help reduce the cardiovascular risk that is associated with type 2 diabetes.

Try this menu for a day. It incorporates several of the foods listed above.

Breakfast

• toasted Ezekiel bread (complex carbohydrate)
• avocado (healthy fat)
• spinach (antioxidants)
• hard-boiled egg (lean protein and healthy fat)

Lunch

• leafy greens (fiber, vitamins, and minerals)
• quinoa (complex carbohydrate and lean protein)
• roasted beets (antioxidants)
• lean protein (tuna, chicken, or tofu)

Snack

• chopped apple (complex carb)
• walnut and pumpkin seed mix (healthy fat and lean protein)

Dinner

• salmon (lean protein and healthy fat)
• fresh ginger (antioxidants)
• sweet potato (complex carb) topped with cinnamon
• a choice of veggie

Doctors do not recommend a specific diet for people with diabetes, or a fixed number of carbs and calories. Each person should ask their doctor or dietitian for advice.

Following a few tips can help a person with diabetes to make dietary choices that will help them manage their blood sugar levels.

Establish a regular eating routine: Include a source of fiber, slow-digesting carbohydrate, lean protein, and healthy fat with each meal.

Limit quick-digesting carbohydrates: Instead of white bread and pasta, opt for slower-digesting carbohydrates with extra nutrients like vegetables, whole grains, beans, and berries.

Know a food’s GI score: Foods with a lower GI score raise blood sugar levels more slowly and leave you feeling fuller for longer. They include oatmeal, muesli, and non-starchy vegetables.

Avoid or limit high-GI foods: These include white bread, sugar, and cornflakes.

Read this article in Spanish.

Walnuts, avocado, Ezekiel bread, and more

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Medical News Today only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

A person with diabetes will have high blood sugar levels due to a lack of insulin, the body’s inability to use insulin, or both.

Persistently high blood sugar levels can result in damage to blood vessels and nerve cells. It can affect all the body’s organs and lead to vision loss, kidney damage, and a higher risk of disease and stroke.

One way to manage high blood sugar is through diet. Choosing the right foods can help prevent type 2 diabetes, and it can stop the symptoms and complications of diabetes from getting worse.

This article will look at ten superfoods for diabetes, foods that can play a role in a healthy, balanced diet for people with this condition.

Share on PinterestWalnuts are an excellent source of fiber, protein, and healthy fats.

The combination of fiber, protein, and healthy fats in walnuts makes them a great alternative to simple carbohydrate snacks like chips or crackers.

The fatty acids in walnuts can increase good cholesterol while decreasing harmful cholesterol. This may reduce the risk of heart disease or heart attack. People with diabetes are at a higher risk for these conditions.

In a study published in 2012, people who consumed nuts at least twice a week appeared to have a lower risk of gaining weight than those who never or rarely ate nuts.

Obesity and excess body fat are risk factors for diabetes. When a person with diabetes loses weight, their blood sugar levels may improve, too.

Walnuts also contain fiber. There is evidence that both insoluble and soluble fiber can help improve blood sugar levels, reduce cholesterol, and lower the risk of some of the complications of diabetes.

Walnuts are available in grocery stores or for purchase online.

Tips for use

Add crushed walnuts to yogurt, oats, breakfast cereal, or salad.

Make a trail mix treat with walnuts, pumpkin seeds, and dark chocolate chips.

Share on PinterestAvocados are a good source of healthy fats and vitamins.

The avocado is a good source of healthy fat, as well as about 20 different vitamins and minerals. It is high in potassium, vitamins C, E, and K, lutein, and beta-carotene.

Eating foods that contain healthy fats may help increase fullness. Eating fat slows the digestion of carbohydrates, which helps to keep blood sugar levels more stable.

Avocado is high in fiber too, with half a fruit containing 6–7 grams. Scientists have linked a high fiber intake with a significantly lower risk of diabetes and its complications.

In 2004, researchers found evidence that vitamin E supplementation could improve oxidative stress and glucose management in people with diabetes who were also overweight.

A 2012 study looked at 64 people with type 1 or type 2 diabetes who took vitamin E with their regular treatment. The team compared their fasting blood sugar, cholesterol levels, and blood pressure with those of a control group that took only insulin or medication.

Two years later, the researchers noted a slower progression of diabetes and its complications in those who took vitamin E with their insulin or medication.

People can buy a range of avocados and avocado products online.

Tips

• Spread avocado on toast in the morning instead of butter.
• Use avocado instead of mayonnaise in chicken or egg salad or mix with tuna.

Click here to learn more about how avocado can benefit a person with diabetes.

Share on PinterestEzekiel bread is one of the healthiest types of bread as it contains less processed ingredients.

Ezekiel bread is a sprouted-grain bread. To make Ezekiel bread, a person must first soak and sprout the grains. This allows for higher protein and nutrient content.

Whole grains are rich in B vitamins, minerals, and antioxidants. Sprouting grains may increase these amounts while reducing starch content, compared with whole-grain breads.

An article published in the Journal of Nutrition and Metabolism notes that whole-grain breads, and especially sprouted-grain breads, have improved blood sugar response in research involving men with obesity.

Sprouted grain breads have a dense consistency and are good for toasting.

People can often find Ezekiel bread in the freezer section of the grocery store or for purchase online.

Tips

• Toast Ezekiel bread and top with avocado, a sliced hard-boiled egg, and black pepper.
• Look out for sprouted grain bagels, English muffins, pizza crust, and tortillas.

Which breads are best for people with diabetes? Click here to find out.

Share on PinterestPumpkin seeds are a good source of magnesium.

Pumpkin seeds are high in magnesium, fiber, and healthful fatty acids. The body needs magnesium for over 300 processes, including breaking down food for energy.

Studies have suggested that some of the macromolecules in pumpkin seeds may help manage blood sugar.

Low magnesium levels are common in people with insulin resistance, which is one reason why diabetes occurs.

According to the Office for Dietary Supplements, for every 100-milligram-a-day increase in magnesium intake, the risk of developing type 2 diabetes falls by around 15 percent.

One ounce (28.35 grams) of pumpkin seeds contains 168 milligrams (mg) of magnesium. Adults should consume between 310 and 420 mg of magnesium each day, depending on their age and sex.

Pumpkin seeds are available for purchase online or in groceries or health food stores.

Tips

• Brush pumpkin seeds with olive oil, season with cumin, and bake until brown and toasted.
• Sprinkle pumpkin seeds on a salad.
• Make pumpkin seed butter by blending whole, raw pumpkin seeds in a food processor until smooth.

What makes pumpkin seeds so healthful? Click here to find out more.

Share on PinterestStrawberries are rich in vitamins.

Berries are a good source of antioxidants, and they are also tasty and easy to eat.

Research published in 2011 found that fisetin, a substance contained in strawberries, prevented both kidney and brain complications in mice with diabetes.

Some studies have found low vitamin C levels in both people and animals with diabetes, suggesting that vitamin C may one day play a role in reducing the risk of complications.

One cup (144 g) of whole, fresh strawberries contains 84.7 mg of vitamin C and only 44 calories. An adult should consume 75–90 g of vitamin C each day, depending on age and sex.

However, a cup of strawberries also contains just over 7 g of sugar. People with diabetes should account for this in their tracking and avoid adding sugar to strawberries.

Tips

• Make a superfood salad by mixing strawberries, spinach, and walnuts.
• Add frozen strawberries to a smoothie with milk and peanut butter.

Learn more here about the health benefits of strawberries.

Share on PinterestChia seeds are rich in antioxidants.

Chia seeds are rich in antioxidants, omega 3 fatty acids, fiber, and magnesium.

All of these may help reduce the risk of type 2 diabetes and diabetes complications.

One ounce (28.35 g) of dried chia seeds provides almost 10 g of fiber.

An adult should consume between 22.4 and 33.6 g of fiber each day, depending on their age and sex.

Chia seeds are available for purchase online.

Tips

• Sprinkle chia seeds on yogurt, cereal, and oats.
• Use chia as a substitute for eggs in baking.

To use the seeds as an egg substitute, mix 1 tablespoon of chia with 3 tablespoons of water. Let the mixture sit for a few minutes. The seeds will absorb the water and form a gel that can people can use instead of an egg.

Get more tips here on the health benefits of chia seeds and how to use them.

Share on PinterestGinger is particularly good for health benefits relating to diabetes.

Plant-based foods that are high in antioxidants are sometimes called anti-inflammatory foods.

They can lower inflammation, and this means they can help treat the symptoms and reduce the long-term risks of diseases such as diabetes.

Ginger may have anti-inflammatory properties because it is high in antioxidants.

Studies on ginger and diabetes are limited.

However, some research has found that ginger can reduce fasting blood sugar levels and improve insulin sensitivity in people with type 2 diabetes.

Research published in 2014 found a reduction blood sugar levels in people who took three 1-gram capsules of ginger each day for 8 weeks.

Ginger root and related products are available for purchase online.

Tips

• Steep peeled fresh ginger in boiling water to make ginger tea.
• Add fresh or dried ginger to a stir-fry or homemade salad dressing.

What are the medicinal benefits of ginger, and how can people use it? Click here to learn more.

Share on PinterestSpinach is rich in fiber and antioxidants.

Researchers have linked a low potassium intake with a higher risk of diabetes and diabetes complications.

Spinach is a good source of dietary potassium. A cup of raw spinach provides 167 mg of potassium, as well as a wide range of vitamins and minerals, but only 7 calories.

Tips

• Throw a handful of spinach into a smoothie.
• Add spinach to sandwiches instead of iceberg lettuce.
• Finely chop some spinach leaves, put a teaspoon of olive oil in a frying pan, add the spinach and cook gently until the water evaporates, then use in an omelet.
• Add a cup of finely chopped spinach to a pasta sauce or soup and cook for a few minutes.

Why is spinach so healthful and what can it do for us? Find out more here.

Share on PinterestCinnamon can help reduce blood sugar levels for people with diabetes.

Some studies have suggested that cinnamon can lower blood sugars in people with diabetes.

Authors of a 2019 study published in Clinical Nutrition found that people with diabetes who used cinnamon supplementation saw improvements in body mass index (BMI), blood sugar levels, and lipid levels than those who did not.

This was especially true of those with a BMI of 27 or above.

The participants who used cinnamon took two 500-mg capsules each day for 2 months.

More research is needed to confirm that cinnamon supplements can help people with diabetes.

Cinnamon supplements, powdered cinnamon, and cinnamon sticks are available for purchase online. People should check first with their doctor before using any supplements.

Tips

• Try cinnamon on sweet potatoes, roasted carrots, and butternut squash.
• Stir cinnamon into tea or warm milk.
• Sprinkle cinnamon on oatmeal instead of sugar.

How can people with diabetes benefit from cinnamon? Learn more in our dedicated article here.

Share on PinterestTomatoes can help reduce blood pressure for people with diabetes.

Fresh, whole tomatoes have a low glycemic index (GI) score.

Foods with a low GI score release their sugar slowly into the bloodstream and are unlikely to trigger a blood sugar spike. One reason for this is that they provide fiber. These two factors can help a person to feel full for longer.

A study published in 2010 found that people with diabetes who ate around 7 ounces (200 g) of fresh tomato, or 1–2 medium-sized tomatoes per day, had lower blood pressure after 8 weeks.

They concluded that eating tomatoes might help reduce the cardiovascular risk that is associated with type 2 diabetes.

Try this menu for a day. It incorporates several of the foods listed above.

Breakfast

• toasted Ezekiel bread (complex carbohydrate)
• avocado (healthy fat)
• spinach (antioxidants)
• hard-boiled egg (lean protein and healthy fat)

Lunch

• leafy greens (fiber, vitamins, and minerals)
• quinoa (complex carbohydrate and lean protein)
• roasted beets (antioxidants)
• lean protein (tuna, chicken, or tofu)

Snack

• chopped apple (complex carb)
• walnut and pumpkin seed mix (healthy fat and lean protein)

Dinner

• salmon (lean protein and healthy fat)
• fresh ginger (antioxidants)
• sweet potato (complex carb) topped with cinnamon
• a choice of veggie

Doctors do not recommend a specific diet for people with diabetes, or a fixed number of carbs and calories. Each person should ask their doctor or dietitian for advice.

Following a few tips can help a person with diabetes to make dietary choices that will help them manage their blood sugar levels.

Establish a regular eating routine: Include a source of fiber, slow-digesting carbohydrate, lean protein, and healthy fat with each meal.

Limit quick-digesting carbohydrates: Instead of white bread and pasta, opt for slower-digesting carbohydrates with extra nutrients like vegetables, whole grains, beans, and berries.

Know a food’s GI score: Foods with a lower GI score raise blood sugar levels more slowly and leave you feeling fuller for longer. They include oatmeal, muesli, and non-starchy vegetables.

Avoid or limit high-GI foods: These include white bread, sugar, and cornflakes.

Read this article in Spanish.

Is it possible to eat tomatoes with diabetes
Diabetes mellitus triggers a number of irreversible processes in the body, this can lead to the appearance of various kinds of diseases.

Tomatoes in this case play an important role, they help to slow down such a scenario.

Dietary modification for diabetes is an important part of treatment. Therefore, the question of what should be the list of products is of interest to everyone who has this disease. Of course, first of all, this point is covered in detail by the doctor, so the patient does not need to worry about whether or not to eat this or that product. And if in doubt, contact your doctor immediately.

Diabetes is not a simple disease. It implies a special way of life in which diet plays a significant role. Knowing well the principles of the diet, you can make food complete, varied, tasty, thereby significantly improving the quality of life.

In this article, we decided to tell you about tomatoes for diabetes. The information is for informational purposes only. We will talk about the composition, benefits, as well as how to use them correctly. When asked whether diabetics are allowed to eat this vegetable, you can immediately give a positive answer. Tomatoes not only do not harm your health, but also have a healing effect on the entire body.

Composition and benefits

In 100 g of tomato – 20 kcal. It has a low glycemic index, so the vegetable can be safely recommended to patients in order to reduce weight and prevent diabetes.

The ratio of BJU (proteins, fats, carbohydrates) corresponds to the value: 14% / 0% / 86%.

Fresh tomato is especially rich in vitamin C, silicon and cobalt:

• Vitamin C promotes the absorption of iron and calcium, stimulates the immune system, has antioxidant properties, takes part in the formation of amino acids, participates in fat and protein metabolism.
• Silicon stimulates collagen synthesis, helps to absorb calcium, supports the immune system, normalizes metabolism, promotes the formation of many enzymes, amino acids, hormones.
• Cobalt is part of vitamin B12, stimulates the growth of bone tissue, activates a number of enzymes, and regulates some functions of the central nervous system.

In addition, tomatoes contain vitamins A, B1, B2, K, B, PP, potassium, copper, phosphorus, iodine, magnesium, pectin and nitrogenous substances, etc.

Why tomatoes are essential for diabetics

Diabetes mellitus triggers a number of irreversible processes in the body, this can lead to the appearance of various kinds of diseases. Tomatoes in this case play an important role, they help to slow down such a scenario.

Eating tomatoes will help:

• strengthen the walls of blood vessels, prevent heart attack, stroke;
• restore normal fat metabolism;
• provide a diuretic effect.

There are many different unique components in tomatoes, among them there is lycopene (a compound from the group of hydrocarbon carotenoids). The main source of lycopene is tomatoes and their products (tomato paste, tomato sauce). At the same time, the absorption of lycopene is affected by the state of the gastrointestinal tract, as well as the proportion of fat in the diet.

Most of the main properties attributed to lycopene are based on one and perhaps the main effect – antioxidant. The powerful antioxidant potential of the carotenoid has a positive effect on the course of diabetes mellitus.

However, despite the benefits of lycopene, it is important to consult a doctor before eating tomatoes and discuss in what form and how much they can be consumed. Even though their benefits for diabetics have been proven, the patient can harm his health by misusing the product.

How to properly cook tomatoes

As we said above, tomatoes are low in calories. They also do not contain cholesterol and fats. This shows that tomatoes with this type of disease do not harm health. In addition, the product has a low glycemic index, so it does not cause a sharp jump in blood glucose levels.

It is recommended to eat tomatoes raw. The glycemic index is 10 units, heat treatment increases this value. The best option for consumption is a salad of fresh vegetables, which includes tomatoes, cucumbers, cabbage and greens. You should not salt such a dish, you can fill it with any of your favorite vegetable oils.

You can also have stuffed tomatoes, gazpacho (a light cold soup made from fresh vegetables grated in puree), pasta with tomatoes in your diet.

There are a lot of options for such easy and healthy dishes. Only salty and spicy tomatoes are prohibited, in other cases you are given complete freedom of choice. Let’s just focus on the question of how to choose the right tomatoes. After all, some of them can harm the health of diabetics. Typical mistakes include the following:

1. Vegetables bought in winter and delivered to Russia from other countries in most cases contain a lot of preservatives. There are few benefits from such a product, but there can be a lot of harm to health. This is due to the fact that with this type of disease, the detoxification function of the liver is impaired, which does not cope well with poisons that have entered the body.
2. Tomatoes bought in early spring should be checked for nitrates. Brown tomatoes, which are ideal for preparing any preparations, are not recommended for diabetics.
3. Greenhouse grown tomatoes are high in water content and deficient in fibre, vitamins and minerals. They will not harm your health, but there will be little benefit from them.

The best option is grown tomatoes in your own garden and those that are sold at the height of summer.

Now about tomato juice, it is important to consider the method of its preparation. Fresh tomato juice without salt can be drunk without restrictions. In the industrial version of cooking, salt, preservatives and various harmful components are added to juices, which can adversely affect health.

It is important to say that tomatoes contain purines. These are active substances that can irritate the mucous membranes of the gastrointestinal tract and disrupt the functioning of the kidneys. Therefore, juice can be drunk only by adhering to some rules:

1. They do not need to drink their food, it should be used as a separate meal.
2. Juice can be drunk after about 60 minutes after eating.
3. It is better to prepare tomato juice before drinking.

Manufacturers add sugar to almost any finished product to enhance the taste. Of course, this does not bypass tomato juices, so a person with diabetes should carefully study its composition before buying a product. Store-bought canned juice is better to completely exclude from the diet.

Thus, I would like to say that with diabetes, any product, even permitted, is subject to strict evaluation. Although tomatoes with their beneficial composition, low calorie content and low glycemic index are allowed in the diet of diabetics, this does not mean that the patient can eat tomatoes in absolutely any form. As mentioned above, salted, pickled tomatoes, canned juices, tomatoes with a lot of spices and salt should not be eaten with this type of disease.

In addition, depending on the type of diabetes, you need to know the daily rate and rules for taking. Therefore, every person with diabetes should contact a specialist for clarification on each product. Only in this case, the body will not be subjected to negative effects from products, although useful at first glance, but still capable of causing harm if the patient does not use them in the right way.

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Tomatoes for diabetes | DIABETES

Tomatoes for diabetes can be consumed due to the low glycemic index and low sugar content. In addition, there are no fats or cholesterol in tomatoes. However, some restrictions must be observed.

Benefits

Tomatoes are distinguished by high nutritional, taste and dietary qualities. Calorie content of ripe fruits (energy value) – only 19 kcal. They contain 4.5-8.1% dry matter, in which half are sugars, mainly glucose and fructose, as well as organic acids (3.5-8.5%), fiber (0.87-1.7% ). The fruits also contain proteins (0.6-1.1%), pectin (up to 0.3%), starch (0.07-0.3%), minerals (0.6%). Tomatoes contain a high content of carotenoids (phytoene, neurosporin, lycopene, non-alicopene, carotene (0.8-1.2 mg / 100 g of wet weight), lycosanthin, lycophyllum), vitamins (B1, B2, B3, B5), folic and ascorbic acid (15-45 mg / 100 g of wet weight), organic (citric, malic, oxalic, tartaric, succinic, glycolic), high molecular weight fatty (palmitic, stearic, linoleic) and phenolcarboxylic (p-coumaric, caffeic, ferulic) acids . Anthocyanins, stearins, triterpene saponins, abscisic acid were found in fruits.

The choline present in tomatoes lowers blood cholesterol, prevents fatty degeneration of the liver, increases the body’s immune properties, promotes the formation of hemoglobin.

The content of trace elements in 1 kg of fruits: sodium – 40 mg, potassium – 2680 mg, calcium – 110 mg, magnesium – 120 mg, iron – 6 mg, copper – 0.