Discover 13 Superfoods For Diabetes Control

Superfoods for a Nutritious Diet

Being a non-curable disease, diabetes can only be managed with the help of proper food and medications. While measures such as eating well, exercising, insulin therapy, and losing weight can help lower the intensity of its complications, the importance of a well-prepared diet based on some superfoods can’t be underlined at any cost.

When it comes to terming a food item as a superfood, just looking at its nutritional profile won’t do the job, as one needs to see whether it will actually keep their blood sugar levels in check or not. Plus, consideration must be given to the way this food item affects your heart health, weight maintenance, and mood as well.

Right after you make a change in your diet, it will start lowering your chances of facing type 2 diabetes complications such as kidney disease, neuropathy, and heart disease. Many well-known dietitian nutritionists have already explained that the best diet for diabetic patients is the one that has a healthy amount of protein, good fats, carbs, and vegetables in all their meals.

1. Non-Starchy Vegetables

Non-starchy vegetables

Crying out for some space on your plate comes a whole range of non-starchy vegetables such as cauliflower, bell peppers, broccoli, spinach, kale, and more. All these wonderful vegetables are full of minerals, fibre, and essential vitamins that really have a great effect on your blood sugar levels.

Not just for diabetic patients, but also for those who want to stay safe from type 2 diabetes, eating about a cup of dark leafy greens will reduce their chances of facing this health issue by almost 14%. These non-starchy vegetables have a protective effect on the body as they carry antioxidants like vitamins A and C with them. So, try including them in your snacks and meals to get the most benefit out of them.

2. Berries


Those with diabetes need to inculcate berries such as blueberries, strawberries, raspberries, Indian blackberries, etc. in their daily diet. Not only do they look appealing, but they also carry a lot of beneficial properties with them. They are highly effective in regulating your blood sugar levels and work fine for managing inflammation as well.

All these berries carry a lot of fibre as well as antioxidants that safeguard your body against a range of free radicals that can actually do damage to your body. If you’re short on immunity, try having Indian gooseberry, which has a lot of vitamin C content in it.

3. Greek/Strained Yogurt

GreekStrained Yogurt

Next on our list comes a superfood well-known for its active and live cultures that helps people resolve their digestive issues by providing some good bacteria, none other than Greek yogurt. It is better to rely on this strained yoghurt in place of regular yoghurt, which is high in carbohydrates and a bit low in protein content.

Along with being creamy and delicious, it also has a rich nutritional profile of magnesium, calcium, and protein. Various studies have proved that the daily intake of yoghurt and other dairy products results in a better body composition in individuals with type 2 diabetes. Plus, it is also good for weight loss, if that’s your fitness goal.

4. Sweet Potatoes

Sweet Potatoes

Instead of having normal potatoes, try consuming sweet potatoes in their place. They are one of the best superfoods that will keep your blood sugar levels in check, for sure. Not just in fibre alone, but these potatoes are also rich in various vitamins as well. On average, one boiled medium sweet potato contains around 3.8 grams of fibre, which fulfils around 15% of the daily value.

To get the best results for yourself, try combining them with some non-starchy vegetables in your meals. When consuming it, always go for the boiling method, as cooking them otherwise will increase their glycemic index (GI), making it one of the worst ways of preparing them.

5. Tomato


Being rich in vitamin C, vitamin A, vitamin K, potassium, and lycopene and low in carbs makes tomatoes a real superfood that one needs to include in their diet for sure if they have diabetes. Furthermore, they are also high in various antioxidants that, when consumed regularly, will help regulate your blood sugar levels very well.

In addition to that, they also work very well to protect an individual from various complications linked to diabetes, such as high blood pressure, high LDL (“bad”) cholesterol, and the risk of various heart complications as well. While consuming them, always make sure to cook them instead of eating them raw, as this way your body will absorb more lycopene.

6. Millets And Whole Grain Cereals

Millets and whole grain cereals

Opting for whole-grain cereals and millets instead of refined ones allows you to have sustained levels of energy throughout the day, along with providing appropriate glycemic control that keeps your blood sugar levels in check. Being rich in fibre content, they follow a very slow digestion process, which accordingly prevents the sugar levels from rising suddenly.

Consuming these millets and whole grain cereals such as oatmeal, brown rice, barley, bulgur wheat, quinoa, ragi, jowar, etc. saves you from gaining excess weight, which is a big risk for people with diabetes. Plus, these food items are high in various phytochemicals and antioxidants and are an excellent source of iron, vitamin B, and minerals, making them an excellent choice for treating diabetes.

7. Legumes


Legumes are not just affordable, but they are quite nutritious and healthy as well. Options falling under this category include beans, lentils, peanuts, and chickpeas, which are excellent sources of plant-based fibre and protein that, in turn, help keep your blood sugar levels in check. They also keep an individual full for a longer period of time, and they can be enjoyed in a number of ways, such as by adding them to stews, soups, or salads.

Most of the legumes have a low glycemic index, and they also carry antineoplastic and antiinflammatory properties with them. Plus, they are also rich in vitamin B and minerals such as potassium, magnesium, and calcium. Many people refer to legumes as diabetes superfoods because of their ability to manage blood sugar levels.

8. Fatty Fishes

Having good heart health is a necessity for those with diabetes. And for it, including some healthy fats coming from fatty fish such as salmon, trout, sardines, cod, tuna, and haddock proves to be the most effective option. Consuming these fishes also improves your satiety and can reduce issues such as inflammation as well.

These are most beneficial for those who have an increased risk of stroke and heart disease. Consumption of these fishes also reduces the levels of blood fat called triglycerides, which in turn promotes better heart health. Furthermore, along with being an excellent source of low protein, these fishes also have a lot of omega 3 in them, which strengthens the muscles of the heart and also safeguards an individual from various heart-related complications.

9. Nuts And Seeds

Nuts and Seeds

Despite being small, all the nuts and seeds are nutrient-dense powerhouses that contain a lot of protein, fibre, and healthy fats that contribute to more stable blood sugar levels. The most widely used ones include walnuts, almonds, flaxseeds, chia seeds, pumpkin seeds, flaxseeds, and mixed nuts. As per various research studies, it has been proven that eating them every day helps an individual control their type 2 diabetes.

Almost all kinds of nuts and seeds have a relatively lower glycemic index that ranges between 14 and 21. They are also good for improving blood glucose levels, and their regular consumption also improves the heart health of an individual. There are so many ways to enjoy these nuts and seeds, and the most commonly followed one includes sprinkling them on yoghurt, salads, or just enjoying them as a midday snack.

10. Fenugreek


Not just its seed, but one can also consume Fenugreek leaves for managing their diabetes. They are high in fibre content, which helps an individual feel fuller for an extended period of time. This way, it also facilitates the slow absorption of sugars and carbohydrates in the body, keeping blood sugar levels in control.

When taken regularly, they work wonders for improving a person’s glucose tolerance and lowering their LDL levels. The main hero behind the anti-diabetic activities of fenugreek is its soluble fibre. The best way to consume them is to soak them at night and drink the water, along with eating the seeds on an empty stomach the next morning.

11. Guava


One of the most widely consumed fruits, well-known for its low glycaemic index score and high dietary fibre, is guava. Eating it on a regular basis helps an individual get rid of the constipation that is a common issue among all diabetics. A lot of studies have shown that eating it slows down the process of sugar absorption in the body.

This fruit also has a higher content of vitamin C, vitamin A, pectin, flavonoids, and carotenoids. Carotenoids have been proven to play a very determining role in the treatment of diabetes, as they enhance insulin sensitivity in many people. These efficient antioxidants also protect the body from the long-term consequences of diabetes, which consist of some issues linked to nephropathy, neuronal abnormalities, eye abnormalities, and other infectious diseases as well.

12. Eggs


A good number of studies have proved that those suffering from type 2 diabetes can easily consume eggs as a part of their daily diet. Eating them in moderation will not harm diabetics at all. Doing so can even help them stabilise their blood sugar levels. The studies also pointed out that eating up to 12 eggs a week won’t have any negative effects on the triglycerides, cholesterol, and insulin levels of people suffering from type 2 diabetes.

Make sure to consume a healthy and nutritious diet with vegetables, fruit, healthy fats, whole grains, and lean protein in it, not just eggs. It’s up to you how you want to consume it. Both hard-boiled eggs and some other way of preparing them are acceptable. By taking in two large eggs, you’ll be consuming around 13 grams of protein that is also of high quality, making them an excellent snacking option as well.

13. Avocados


Another great fruit that helps people manage their diabetes is avocado. Not just for diabetics, but eating them is good for an individual’s overall health as well. This extraordinary fruit is a nutrient-rich one that also has a lot of vitamins, plant compounds, and minerals in it. Being a food item that is low on carbs and prevents the sugar levels from spiking up rapidly, avocados are a must for everyone.

In your mission to manage this non-curable disease, this appetising fruit might also aid you in increasing insulin sensitivity, losing weight, and lowering your cholesterol levels. In addition to that, they are also a good source of healthy fats that work just fine to raise your HDL cholesterol levels very well.

In A Nutshell

Going through your day with diabetes and facing its complications isn’t something you need to do at all. As there is no single magic food as its saviour, taking in certain foods can provide an individual with a lot of valuable benefits that will support their overall health as well.

While all of the above-mentioned superfoods offer reliable support, the cruciality of consulting a healthcare expert can’t be underestimated at all. So, ensure that you follow the advice that your dietitian has for you, as they are the ones who know what is best for you when it comes to your health.

Frequently Asked Questions

What is the best superfood for diabetics?

Although the list is long, the best superfoods for diabetics consist of legumes, non-starchy vegetables, berries, fatty fish, nuts, and seeds.

What is a superfruit for diabetes?

Guavas and all kinds of berries are really super fruits for diabetes.

Is Banana good for diabetes?

Despite being high in carbs and sugars, bananas have fibre and resistant starch that slow down the digestion process, making them an excellent choice of snack for diabetic patients. Still, it’s advised to seek consultation from a medical expert to avoid any problems in later stages.

What is the best drink for sugar management?

Drinking plain water is an excellent way to stay hydrated without consuming any sugar. Many believe that coffee also contains certain compounds that might help with regulating blood sugar levels.

What three drinks should diabetics avoid?

The worst drinks that diabetics need to avoid at all costs include energy drinks that contain sugar, regular soda, and artificial fruit juices.

Is coconut water good for diabetics?

As coconut water has a very low sugar content, it is safe for consumption by people with diabetes. It also aids in the process of controlling blood sugar levels due to its high content of manganese, magnesium, potassium, vitamin C, and L-arginine. Last but not least, it has a low glycemic index, making it an excellent choice for those with diabetes.

What are the 5 worst foods for blood sugar?

One needs to avoid or at least cut down on their consumption of white rice, potatoes, artificial sweeteners, artificial fruit juices, red meat, sodium (salt), dairy products, and highly processed foods, as they worsen all the complications that a diabetic patient normally gets.

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