Foods that fight diabetes

If you have diabetes, or are at risk for the disease, there are some foods you can incorporate into your everyday eating plan to help ensure that you remain healthy and that your blood sugar levels are under control. Below are some diabetes “super-foods” that you can easily include to help fight diabetes!

Dark green and leafy vegetables

Dark green and leafy vegetables provide your body with essential vitamins, minerals and phytochemicals to help prevent diseases like diabetes, as well as heart disease and cancer. In fact, studies have shown that people who eat at least one serving per day of these types of vegetables significantly reduce their risk of developing type 2 diabetes. They are also low in calories and carbs and have a low glycemic index so they will help keep your blood sugar under control. Good choices for green veggies include broccoli, celery and bok choy. For leafy greens, look for arugula, spinach, kale, romaine lettuce or Swiss chard.

Here are some dark green leafy vegetable recipe ideas:

• Baked spinach and mushroom egg cups
• One-pot white bean and kale soup
• Deconstructed caesar salad

Legumes

Legumes are one of the best sources of dietary fibre. Not only does fibre keep blood sugar levels down, it can actually help blunt the blood sugar spikes that can occur after a meal. They are also great sources of protein that will keep you full and prevent your from snacking to help maintain your weight. Good choices of legumes include kidney beans, black beans, navy beans, soybeans and chickpeas.

Here are some great legume recipe ideas:

• • Easy beans on toast
  • One-pot turkey kidney bean chili
  • Roasted chickpeas – 6 ways

Berries

Berries are sweet, colourful and satisfying, but they’re also incredibly good for your health. Besides being loaded with vitamins and fibre, they contain disease-fighting antioxidants and anti-inflammatories. The red and blue varieties (raspberries, strawberries, blueberries and blackberries) also contain natural plant compounds called anthocyanins; researchers believe these compounds may help lower blood sugar by boosting insulin production.

Here are some great recipes using berries:

• Berry power smoothie
• Frozen yogurt berry bark
• Cottage cheese bowl

Whole grains

Whole grains have more fibre, minerals, and vitamins than refined grains, and are healthier than processed carbs when it comes to preventing and managing type 2 diabetes. Whole grains have a lower glycemic index which means that they are digested more slowly, leading to a gradual rise in blood sugar. When you are in the grocery store, look for breads, cereal and pasta that have ‘whole grain’ as the first words in the ingredient list. Examples of whole grains include whole oats, farro, brown rice and quinoa.

Here are some great whole grain recipes:

• Lentil and brown rice pilaf 
• Cinnamon quinoa breakfast bowl
• Baked homemade granola

Nuts and seeds

Snacking every day on one ounce of nuts can go a long way toward adding healthy fats to your dietary plan, along with hunger management. In fact, a number of studies have shown people who eat nuts regularly have a reduced risk of developing diabetes. Some nuts and seeds (such as walnuts, almonds and flaxseeds) are excellent sources of fibre, as well as omega-3 fatty acids. Walnuts also contain alpha-linolenic acid, an essential fatty acid that boosts heart health and lowers cholesterol. Besides walnuts and almonds, good nut choices include cashews, pistachios and pecans.

Here are some great recipes using nuts:

• Baked apple halves with nutty cinnamon almond filling
• Baked banana bread with walnuts
• Spiced almond butter

Incorporating these diabetes-fighting foods into your diet can help ensure that you maintain a healthy nutritional eating plan. They may also help you avoid diabetes altogether!