How many of these foods do you consume, and how well do they treat you? Or do you have your own diabetic superfoods? The newsletter I subscribe to suggests these 8 foods for helping control glucose numbers. (http://www.qualityhealth.com/health-lifestyle-articles/superfoods-diabetics)
Beans: Beans are loaded with dietary fiber; high-fiber foods break down more slowly in the bloodstream and help to stabilize your blood sugar. Black, lima and pinto beans are the best choices, advises the American Diabetes Association.
Cinnamon: This spice is everything nice when it comes to fighting diabetes and is a tasty diabetic food. It increases your body’s sensitivity to insulin so that glucose can enter cells. Just half a teaspoon of cinnamon can lower blood sugar levels significantly.
Fatty Fish: Seafood such as salmon, trout, herring, albacore tuna and mackerel are packed with omega-3 fatty acids. These essential fatty acids help to lower triglycerides and bad cholesterol levels, which are often high in people who have diabetes.
Figs: These fruit are packed with fiber, so they do a great job at helping to control your blood sugar levels. Studies suggest that fig leaf supplements can also lower blood sugar levels, which boosts this fruit’s reputation as a super diabetic food.
Green Leafy Vegetables: Veggies such as kale, spinach and Swiss chard may not win taste contests, but they’re definitely on the diabetic food list. They’re packed with magnesium which helps to control blood sugar levels.
Green Tea: According to the University of Maryland Medical Center, this antioxidant-rich beverage has been used traditionally to control blood sugar. Green tea extract powder may also lower A1c levels if you have prediabetes.
Potato peel is packed with fiber so keep the skin on when you’re cooking them to aid diabetes management. Research shows that blood sugar levels in rats were significantly reduced when potato peel was added to their diet.
Soy: The Harvard University School of Public Health found that soy protein and soy nuts can improve insulin sensitivity, and lower bad cholesterol.
On my own, personal list… I have to add:
- Resistant Starch: Resistant starch is a non-digestible carbohydrate that acts a lot like fiber. Adding resistant starch to the diet can improve bowel function, act as an appetite suppressant, and reduce the calories and glycemic impact of carbohydrate foods. Resistant starch is found naturally in dried beans, unripe bananas, and starchy foods like potatoes, rice, and pasta that have been cooked and then cooled. Interestingly, sourdough bread contains more resistant starch than regular bread. But as you can see, baking with whole grain flour makes a much bigger difference than using sourdough (and using both is best of all):
White bread = 1.5% resistant starch
White sourdough = 1.8% resistant starch
Whole grain bread = 3% resistant starch
Whole grain sourdough = 4% resistant starch
For those like me, who cannot eat baked potatoes, or regular potatoes… You may find that consuming a serving of boiled potatoes that has been left to cool at least 12 hours, overnight, in the fridge, will not spike your blood sugar as much as regular potatoes would, without the cooling period, because of this resistant starch. I typically make them, cool them overnight, and turn them into a healthy and savory potato salad, without any sugar, nor miracle whip (I find the taste kind of gross, anyway).
If you got any superfoods… feel free to add them to this list.