10 Diabetes Superfoods

African American couple eating cerealIf you are like most people diagnosed with diabetes one of the first things to come to mind is “What will I be able to eat?” The truth is the principles of a healthy diet are the same for the person with diabetes as they are for everyone else. But, there are foods, which are especially useful in the management of diabetes. We call these diabetes superfoods. So you’ll want to be sure to include these foods when planning meals.

Beans

variation of dried beans

Beans are rich in folate, potassium, iron and fiber. They are also low in fat and cholesterol and have a low-glycemic index. Foods with a low glycemic index are digested and absorbed more slowly, causing a lower and slower rise in blood glucose levels.

Research shows that beans can lower heart disease risk, improve blood glucose control, lower risk of breast and colorectal cancer and increase satiety which may help with weight loss. There is also emerging evidence that beans can lower the risk of developing type 2 diabetes.

Berries

There is substantial evidence that anthocyanin, an antioxidant found in blueberries, strawberries, and raspberries, is associated with a reduced risk of heart disease, many forms of cancer, and other chronic diseases and may also help slow down the aging process. Research shows that people with type 2 diabetes who ate three servings of low glycemic fruit daily including blueberries had improved A1C levels. Berries are high in vitamin K, and vitamin C. Vitamin K is associated with increase insulin sensitivity which may help prevent type 2 diabetes and heart disease.