10 Powerful Diabetes-Fighting Foods
I used to struggle with diabetes…
Until I discovered a few tweaks which made life so much healthier and easier.
It turns out that it can be simple and enjoyable… Better than before really!
Now my energy has skyrocketed, I’ve lost weight, and I’m confident in the plan for moving forward.
Here’s how to balance blood sugars and fight diabetes...
10 Powerful Diabetes-Fighting Foods
For a diabetic or pre-diabetic, knowing what foods to avoid is important.
And fortunately, there plenty of foods that can help fight diabetes.
Below we’ve outlined 10 of the most powerful.
If you’d like even more food lists, recipes, and expert knowledge, then check out Diabetes Smarts.
1. Nuts
Nuts are an important food for fighting diabetes.
They are high in healthy fats, fiber, vitamins, minerals, and phytonutrients.
Between 1999 and 2004, Louisiana State University assessed the benefits of nuts. They looked at a massive research group, 13 thousand people, based on nut consumption.
In 2011 they released the findings... Associating eating nuts with lower cardiovascular disease, metabolic syndrome, AND diabetes.
Furthermore, the nut eaters had lower rates of hypertension and obesity.
Recommended nuts include
• Almonds
• Brazil nuts
• Cashews
• Macadamia
• Hazelnuts
• Pecans
• Pistachio
• And walnuts.
Add these to salads and sauces, and keep them on hand as a heart healthy snack.
2. Broccoli
Broccoli is a diabetes-fighting powerhouse.
It’s low carbohydrate, high fiber, and packed with health promoting nutrients.
Scientists identified the natural compound “sulforaphane” as being particularly beneficial for fighting diabetes.
They found that sulforaphane may help lower insulin and blood glucose levels by up to 10%.
Half a cup of broccoli has only 27 calories, with a load of beneficial fiber, vitamin C, vitamin A, and magnesium.
Learn how to fight diabetes through food and lifestyle adjustments. Click here.
3. Lemon
The American Diabetes Association lists lemons as a diabetic superfood.
That's because it’s so rich in vitamins and soluble fiber.
Soluble fiber slows sugar absorption, which is vital for fighting diabetes.
And you may not know this, but you can eat the skin too!
Lemon peels are an excellent source of folate, potassium, and "naringenin". Naringenin is a polyphenol with powerful anti-diabetic, anti-cancer, and anti-alzheimer’s properties.
So make lemon a regular on your shopping list…
And for an extra hit of goodness, grate a little lemon peel into your food or tea!
Spinach
Leafy greens like kale, cabbage, and spinach are an absolute MUST to get on your plate.
Spinach is low glycemic and low carbohydrate, so it doesn’t negatively affect blood sugar.
Plus it’s rich in fiber, lutein, folate, iron, calcium, AND magnesium.
Just one cup of cooked spinach contains almost 40% of daily recommended magnesium. Magnesium is an essential nutrient which helps regulate blood sugar levels.
As a fiber rich food, spinach aids weight loss and healthy digestion. And vitamin K supports bone health.
It's is a fantastic staple food for diabetics…
Go ahead and use spinach in your curries, salads, and smoothies!
Salmon
Salmon is rich in heart healthy omega-3 fatty acids.
Most notably, it helps to reduce LDL cholesterol and inflammation.
It's also an excellent source of protein... reducing the spikes that come with carbohydrates, and helping to feel full.
Salmon belongs to the heralded “fatty fish” category.
Try to avoid farmed salmon, and go for wild caught salmon if you can. Farmed salmon may contain omega-6 fatty acids, which can actually increase inflammation.
6. Tomatoes
Tomatoes are packed with "lycopene."
Lycopene is believed to reduce the risk of cancer, heart disease, and diminished eye sight... common problems associated with diabetes.
Tomatoes are also an excellent source of vitamins A C E and K.
Plus, studies show that eating one tomato per day may reduce blood pressure for type 2 diabetics.
These are one of the most versatile vegetables. So use them in salads, curries, sauces, cooked dishes... or as a snack with olive oil and balsamic vinegar.
7. Extra virgin olive oil
Choosing a heart healthy cooking oil is VITAL for diabetics.
And the general consensus is that extra virgin olive oil is king.
A Harvard University study found that even half a tablespoon per day is beneficial.
In the study, extra virgin olive oil consumers had 14% lower risk for cardiovascular disease, and 18% lower risk for coronary heart disease... compared to people who consumed no olive oil.
Olive oil contains important medium-chain fatty acids, phenols, and antioxidants.
It contains the antioxidant "oleuropein", which offers anti-clotting, and anti-inflammatory properties.
Plus it’s high in oleic acid, a type of mono-unsaturated fat. Oleic acid has been shown to improve healthy HDL cholesterol levels... which is key for people concerned about diabetes.
Go for “extra virgin” oil, as this retains more antioxidants and healthy compounds. That's because it's machine pressed, rather than refined with chemicals.
8. Apple Cider Vinegar
Apple cider vinegar has found fame as an all-round health superstar.
It's shown to improve insulin sensitivity and fasting blood glucose.
Studies also suggest it may be beneficial in aiding weight loss.
As a pre-biotic, apple cider vinegar aids gut health... which can help fight diabetes.
Add a few drops to your morning lemon water, and use it in salad dressings.
9. Garlic
Garlic is famous as the superfood for immunity...
But did you know that it can ALSO help to fight diabetes?
Garlic contains vitamins C and B6, as well as over 400 natural compounds.
One study showed that consuming 1 clove of garlic per day can reduce fasting glucose levels.
Another study concluded that garlic can help prevent diabetes complications.
That’s great news for diabetics or people at risk of diabetes.
So add this superfood to your meals, or dice it up and swallow it raw.
10. Turmeric
Turmeric is the spice considered to offer the broadest health benefits.
‘The Golden Spice’ is a staple of ancient Ayurvedic diets.
In a 2013 report, the Diabetes Research Center heralds turmeric as a potent anti-diabetes food.
The report highlighted improvements in insulin resistance, hyperglycemia, hyperlipidemia, and islet apoptosis.
Oxidative stress is a common contributor to diabetes and other disease. And research shows that turmeric's antioxidant compound "curcumin" can help. It reduces oxidative stress, helping to prevent chronic inflammation and diabetes symptoms.
Turmeric comes as a supplement, or add the spice to meals....
It's subtle flavor enhances marinades, sauces, and stir-fries...
Any dish can do with a dash of turmeric!
Use these and many more superfoods in the fight against diabetes
If you’d like the ULTIMATE resource to fight diabetes, check out Diabetes Smarts.
Diabetes Smarts combines the experience over 20 doctors, nutritionists, and diabetes experts.
Access the tools, recipes, and knowledge to stay healthy for good.
Click here to learn more about Diabetes Smarts.
Empower yourself with knowledge and start making positive changes today!
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