Best Superfoods for Diabetes: “Super food” is a term used by many food and beverage companies as a way to promote health-beneficial food items; however, there is no official definition from the Food and Drug Administration (FDA). The FDA regulates permissible health claims on food labels to ensure scientific research supports claims. Below is a list of foods rich in vitamins, minerals, antioxidants, and fibre that are beneficial for overall health and can help prevent diseases.
Legumes
Kidney beans, pinto beans, navy beans, or black beans are packed with minerals like magnesium and potassium. They also provide a good amount of fibre.
Beans contain carbohydrates, but they also provide as much protein as an ounce of meat without saturated fat. Opt for canned beans to save time, but make sure to rinse and drain them to reduce excess salt.
Dark Leafy Greens
Spinach, collard greens, and kale are deep green leafy vegetables rich in vitamins A, C, E, and K, iron, calcium, and potassium. These power-packed foods are also low in calories and carbohydrates. Try incorporating them into salads, soups, and stews.
Tangy Fruits
Grapes, oranges, lemons, and limes provide a dose of fibre, vitamin C, foliate, and potassium in your daily intake.
Jamun (Indian Blackberry)
Whether you prefer blueberries, strawberries, or another variety, these fruits are rich in antioxidants, vitamins, and fibre. Jamun could be a great option for those with a sweet tooth, offering extra benefits of vitamin C, vitamin K, manganese, potassium, and fibre.
Tomatoes
Whether you like them diced, raw, or in sauce, tomatoes provide important nutrients like vitamins C, E, and potassium, regardless of how you consume them.
Fatty Fish
Omega-3 fatty acids in fish can help reduce the risk of heart disease and inflammation. These healthy fats are abundant in fatty fish. Salmon is particularly well-known in this group. Other Omega-3 rich fish include herring, sardines, mackerel, trout, and albacore tuna. Opt for cooking methods like baking, grilling, or broiling to avoid excess carbohydrates and calories.
Nuts
An ounce of nuts can help manage hunger and provide essential healthy fats. They also offer magnesium and fibre. Some nuts and seeds, such as walnuts and flaxseeds, are good sources of Omega-3 fatty acids.
Whole Grains
Look for the term “whole” as the first ingredient. Whole grains are rich in vitamins, magnesium, B vitamins, chromium, iron, and fibre. They are also a significant source of fibre. Some examples of whole grains include whole wheat, quinoa, whole oats, and farro.
Milk and Yogurt
Milk and yogurt are known to promote strong bones and teeth. In addition to calcium, many dairy products are fortified with vitamin D to enhance bone health. More research is emerging about the relationship between vitamin D and overall health. Carbohydrates are present in milk and yogurt, which could be a factor in meal planning for diabetes. Opt for dairy products that are low in fat and added sugars.
Budget-Friendly Tips
Consider your location and season to determine budget-friendly options. Economical choices might include seasonal fruits and vegetables or frozen or canned fish. Foods that are easy to prepare and have a lower cost per serving throughout the year are legumes and whole grains.
Note: This information is intended for general awareness and is not a substitute for medical advice. People with diabetes should work with a healthcare professional to create a personalized meal plan.
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