You've heard the term more times than you can count: superfood. But what exactly does it mean? Simply put, a "superfood" is a food that's packed with nutrients. There's usually a high percentage of one particular nutrient that makes a superfood "super," like vitamin A or potassium.
Diabetes superfoods:
Type 2 diabetes is a chronic condition in which your body doesn't produce enough (or any) insulin, or doesn't properly use insulin to metabolize glucose, a sugar your body needs to fuel itself. While genetics definitely play a role, research shows that diet and exercise habits are also main contributors to the development of type 2 diabetes. For example, risk factors like obesity, high cholesterol, high blood pressure, and low physical activity can be reduced or even eliminated by eating the right foods and exercising regularly.
Here are 10 so-called superfoods to introduce into your daily diet:
- beans
- dark leafy greens
- citrus fruits
- quinoa
- berries
- tomatoes
- fish high in omega-3 fatty acids
- whole grains with ample amounts
of fiber - nuts
- fat-free milk and yogurt
According to American Diabetes Association, these foods are full of fiber, protein, and healthy fats (as well as vitamins and antioxidants) and low in simple sugars and saturated fats. In other words, they're packed with the good stuff without all the bad stuff known to increase your risk for type 2 diabetes. Also, they have a low glycemic index, which is an important ranking of carbohydrate-containing foods that is based on the food's effect on blood sugar.
But before you "superpower" your diet with an endless supply of these diabetes superfoods, it's important to know this: Superfoods are also a part of a myth. While there are veggies and incredibly nutritious fruits, experts emphasize that no single food can prevent or revert disease. And just like anything else, superfoods should be eaten in moderation and as part of a well-balanced diet and regular exercise regimen to get their full benefit.
"' Superfoods' seem to have come into existence due to their high nutrient content of one particular nutrient," says Puja Mistry, MS, RD, LD, the Houston regional dietitian at H-E-B Grocery Stores. "For example, kale became a superfood due to its high vitamin K content. Acai and blueberries for their antioxidants, avocados for their healthy fats, edamame for their protein. However, these foods alone cannot get the job done. They are excellent sources of what they provide, but they work best in combination with a variety of healthy foods. Basically, one food alone isn't going to be a cure for anything."
When it comes to fighting chronic illnesses like type 2 diabetes, which is often preventable, adding the right superfoods to your diet is key. And it's easy! This book is suitable for diabetics with diabetes type 2. You will find in it all you need to know about diabetes superfoods, along with more than 150 expert-approved recipes for breakfast, lunch, and dinner.
