Diabetic Nutrient Dense Foods

Author: Preeti DesaiPosted on 21-06-2014

The key to good health is to eat enough of micronutrients (vitamins, minerals, and phytochemicals) found in foods rich in macronutrients (fat, carbohydrate and protein).

Micronutrients play many essential roles especially in boosting immune function as they help detoxify carcinogens, deactivate free radicals, enable DNA repair. Fresh fruits and vegetables, legumes, nuts and seeds, whole grains, lean meats and fish and low fat milk foods are excellent choices.

Beans, super food for people with diabetes


Beans (kidney, pinto, navy, black) are rich in nutrients and packed in soluble fiber, which helps makes you feel full longer, it actually slows digestion and keeps blood sugar from spiking after a meal, keep blood sugar steady and plus help lower cholesterol levels.

Dark green leafy vegetables, super food for people with diabetes


Dark, leafy greens like Spinach, Collard greens, Mustard greens, and Kale are nutrient-dense (Vitamins A and C and Calcium), low in calories and low in carbohydrates.

Spinach and other green leafy veggies may help reduce type 2 diabetes risks being rich in Polyphenols, Vitamin C and Magnesium.

Citrus fruits, super food for people with diabetes


Citrus fruits like grapefruit or oranges are rich in vitamin C, which helps heart health. Important to eat fruits rather than juice as the fiber in the whole fruit slows sugar absorption thus helps control blood sugar levels.

Berries, super food for people with diabetes


Blueberries, strawberries, raspberries are rich in antioxidants, vitamins and fiber. Add some fresh berries to your salads, cereals or to your smoothies.

100 grams blueberries = 57 about calories; 100 grams strawberries = 32 about calories; 100 grams raspberries = 52 about calories

Fish with omega-3 fatty acids, super food for people with diabetes


People with diabetes usually have low levels of HDL or good cholesterol and high levels of triglycerides. Omega-3 fatty acids in fatty fish (salmon, mackerel, herring, tuna) helps in increasing HDL levels and lower triglyceride levels thus healthy both for the heart and diabetics

Deep fried fish does not deliver the same health benefits.

Whole grains, super food for people with diabetes


Whole grains are packed with antioxidants and soluble, insoluble fiber, helping reduce blood sugar spikes, overcome insulin resistance, metabolize fats plus keeps the digestive track healthy.

Barley, oatmeal, contain magnesium, chromium, folate and omega 3 fatty acids. People who eat whole grains regularly also have lower blood cholesterol levels.

Nuts, super food for people with diabetes (01)


Nuts go a long way in providing people with healthy monounsaturated fats that is good for the diabetic heart.

Nuts are rich in fiber and magnesium, both of which may help regulate your blood sugar;

Nuts, super food for people with diabetes (02)


Nuts are good food sources of vitamin E, an antioxidant that helps prevent nerve and eye damage;

Nuts are high in calories so a small handful each day is enough.

Fat free yogurt, super food for people with diabetes


Fat free yogurt will provide the calcium and vitamin D that people need plus serves as a healthy in-between snack helping to curb cravings.

Yogurt is rich in protein and calcium. Studies show that people who eat plenty of calcium-rich foods are less likely to become insulin resistant.

Cereal, super food for people with diabetes


Fiber rich whole grain cereals actually help you eat less through the day.

Top your cereal with fresh fruits and nuts.

Chicken breast, super food for people with diabetes


Chicken breast is lean meat rich in protein but lower in calories than other meats and saturated fats. 3-ounce serving of skinless chicken breast provides about 140 calories and 3 grams fat.

Note that turkey breast is even leaner and lower in calories. Saturated fat is known to increase bad cholesterol levels and may increase insulin resistance, making blood sugar control more difficult.

Olive oil, superfood for people with diabetes


Whilst diabetics have to control their dietary fat content portions including Olive oil in daily diet is beneficial has better effects on blood sugar than meals low in fat as it improves insulin sensitivity.

Plus Olive oil helps raise levels of HDL (the good cholesterol). Olive oil is more stable than some oils, can be damaged by heating it at high temperatures.

Cinnamon, superfood for people with diabetes


Cinnamon helps improve the ability to respond to insulin, thus helping normalizing blood sugar levels.

Seasoning carb rich foods with cinnamon helps as it lessens the carbs impact on blood sugar levels.

Compounds in cinnamon stimulate insulin receptors and inhibits enzyme that inactivates insulin receptors thus helping to increase cells ability to use glucose.

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