As a person with diabetes, you have to be more conscious in making better dietary choices. A healthy diet starts with looking at food that has better nutritional content. Just because you are eating vegetables, doesn’t mean you are getting the right nutrients. Iceberg lettuce, for example, is mostly water and has little nutrients when compared to other green vegetables like kale or spinach.
In addition to the nutrients content, the glycemic index (GI) is also another great area to look at. Foods with a low GI index, 55 or less, will help you avoid a spike in your blood sugar.
Foods that contain both high nutritional value and a low GI score are a superfood for those with diabetes. To find out what superfoods you should incorporate into your diet plan, keep reading!
Kale
This superfood is well loved by all of those who want to commit to a healthier lifestyle. Rich in vitamin A and K, this leafy green provides more than the recommended daily intake. It also contains high levels of potassium which is linked to lowering and managing blood pressure.
Not only is kale enriched with vitamins, but it contains chemicals called glucosinolates. glucosinolates help to neutralize cancer-causing substances.
Citrus Fruits
Oranges and grapefruits are a great source when it comes to fiber. To get the highest value of fiber, don’t drink the juice, eat the whole fruit instead. One study found that women who only drank citrus juice had an increased risk of diabetes; however, those who ate the entire fruit had a lower risk of diabetes.
Citrus fruits generally have a pretty low GI score. The average orange has a GI score of 40 and the grapefruit has an average GI score of 25, making it one of the lowest GI scores of all fruits.
Tomatoes
Tomatoes contain a powerful substance called lycopene; this can help reduce the risk of cancer, heart disease, and macular degeneration.
Tomatoes can be eaten raw or cooked and will still have all of its benefits!
Unsweetened Greek Yogurt
Greek Yogurt contains probiotics, calcium, and protein. It is a better option compared to regular yogurt since it has a lower carbohydrate content and a higher protein percentage. Research has indicated that those consumed unsweetened greek yogurt daily had a 14 percent lower risk of Type 2 Diabetes.
Chia Seeds
Chia seeds are rich in omega-3 fatty acids. Consuming omega-3 fatty acids daily basis can help lower your triglycerides and raise your HDL cholesterol level. Thanks to being so rich in fiber, chia seeds help you feel fuller faster. Try sprinkling chia seeds on oatmeal or combining it with the superfood mentioned above, unsweetened greek yogurt.