Diabetes is a metabolic disease that prevents your body from using dietary sugar properly, resulting in higher levels of sugar in your blood and urine. Diabetes comes in two forms: Type 1 and Type 2.
- With Type 1, your body does not make the hormone insulin that your body uses to help your cells convert sugar to energy.
- With Type 2, your body makes insulin but your cells are unable to use it.
Both types of diabetes usually require medication to help manage the disease, in addition to a blood glucose monitor to track your blood sugar levels.
A healthy diet, which includes superfoods, can also help you manage your disease and prevent some of the secondary complications that can occur with diabetes, such as heart disease, stroke, and damage to the eyes.
About Superfoods
On this site, as well as on other places around the internet, you can find hundreds of mentions of superfoods; but what are they, really? Although there is no actual medical definition, a superfood is generally considered to contain nutrients that help prevent or reduce the effects of disease, and improve overall health. The types of superfoods you consume depend on what you are trying to achieve. For example, foods that help protect against heart disease might not be the same foods that help you manage your chronic fatigue.
The American Diabetes Association indicates several superfoods that help you manage your diabetes. Some of these superfoods include:
Fruits and Vegetables
- Tomatoes contain lycopene, which can protect against heart disease and protect your eyes. Tomatoes also contain Vitamin C, which can also help reduce the damage caused by diabetes and help you control your blood sugar;
- Citrus fruits and berries are also an excellent source of Vitamin C;
- Leafy green vegetables contain calcium and potassium, which contribute to overall health;
- Sweet potatoes are full of Vitamin A, which also contributes to eye health; they help you manage your blood sugar better than white potatoes.
Nuts, Legumes, and Whole Grains
Nuts and legumes, or beans, provide you with protein, which helps you manage your blood sugar. Whole grains contain calcium, B-vitamins, iron and fiber.
- Legumes are also an excellent source of fiber, magnesium and potassium;
- Nuts provide “good” fats, including Omega 3 fatty acids, as well as magnesium and fiber;
- The B vitamins in whole grains help you synthesize energy;
- Iron helps your blood cells carry oxygen throughout your body.
Lean Meats and Fatty Fish
Just like nuts and legumes, lean meats provide the protein that helps you manage your blood sugar. Fatty fish contains protein and Omega-3 fatty acids, which contribute to heart health.
- The proteins in lean meats and fish also contribute to muscle mass, which helps you manage your metabolism.
Incorporating more of these foods into your diet can help you manage your disease. Consider increasing your intake by adding these foods to all of your meals, including breakfast.
- Try starting your day with a spinach omelet, a slice of whole wheat toast, and orange juice;
- Consider a lunch of hummus with whole wheat pita, and a berry salad;
- For dinner, consider grilled salmon with a baked sweet potato and a caprese salad made with tomatoes, fresh mozzarella and basil.
For more information on dietary solutions for managing your diabetes, consult your physician, a dietitian, or check the websites for the American Diabetes Association and the Centers for Disease Control.