Ten Foods to Keep your Type 2 Diabetes Diet Supercharged
If you have Type 2 diabetes or pre-diabetic, you’re well aware of the foods that you must stay clear from: candy, soda, fruit juices, pastas and white rice, whole milk, fatty meats, just to name a few. It is rather disappointing, especially when first diagnosed, to find out some of your favorite foods are off the list. However, with a proper diet and adding a portion or two of an assortment of supercharged items on your menu every day, you could easily squeeze in a cheat item in moderation here and there and not suffer later or feel guilty for doing so.
Now, before we go over a list of foods that will help us keep type 2 diabetes at bay, let’s take a quick look at the vitamins and minerals that make these foods ”super”!
• Complex B Vitamins
• Vitamins C – E
Before you take this list to the vitamin store and stock up on supplements, understand that you can easily get these minerals and vitamins from fruits and vegetables at a much lower cost while getting the nectar straight from the source! Keep in mind, while taking multi-vitamins can’t hurt, it’s a well-known fact that the body absorbs more of the nutrients from actually eating fruits and vegetables rather than taking a daily vitamin.
So, without further ado, here are the top 10 supercharged super foods for type 2 diabetes.
Leafy Green Vegetables- Leafy green veggies, such as kale and spinach, are jam-packed with vitamin A, vitamin C, and can even help with eye diseases.
- Eggs – Eggs are a great source of healthy proteins. Studies suggest that people who eat an egg a day will usually take in less calories in a 24 hour period.
- Salmon – Salmon is a great source for fatty omega 3’s which, according to Web-MD, can help aid in depression, asthma, ADHD, and may prevent Alzheimer’s disease and Dementia. Omega 3 Fatty Acids can also lower the risk of heart diseases.
- Skim Milk – Low fat milks are a great source of Vitamin D and has a very low GI score.
- Tomatoes – Tomatoes, if eaten regularly, has been found to help reduce blood pressure and cardiovascular risks. These are recommended to diabetes patients due to a low GI ranking while the ability to satisfy hunger.
- Oranges – Oranges, along with a wide variety of other citrus fruits, are full of vitamin c and fiber.
- Nuts/Seeds – These are full of healthy fats and can satisfy a savory craving. Seeds and nuts are also a great source for Omega 3 Fatty Acids.
- Whole Grains – Whole grains are another good source of insoluble fiber, can lower blood pressure, and blood sugar levels
- Beans – Beans are a great source of fiber, protein, and magnesium and help control glycemic levels.
- Berries – Having a sweet tooth? Try eating a handful of berries! Berries, such as blueberries and strawberries, contain small amounts of calories and are high in fiber, which help you to feel satisfied after a meal or snack. Berries also help protect against heart disease, lower blood sugar levels, and even aids in protection against cancer.
As an added bonus, because we love you, we would like to introduce you to a plant that may not be as well-known as the items on the top ten list. Purslane is considered a weed yet enjoyed, and is very common, in Europe and Asia.
What makes Purslane so special you may ask? Well, Purslane, for starters, actually helps in controlling the body’s blood sugar. In an article called, “Purslane for Controlling Blood Sugar”, Dr. Julian Whitaker states that patients with type 2 diabetes who added 180 mg of a Purslane extract to their diet had a 44 percent improvement in their hemoglobin A1C Levels.