7 Amazing Super Foods To Fight Diabetes


Diabetes can cut your life short but that doesn’t mean you can’t prevent it through positive lifestyle and disciplined approach. As a matter of fact, one’s risk for developing Type 2 diabetes can be significantly reduced by regular exercise, balanced diet and consistent weight monitoring. Among these three, getting a daily supply of a balanced diet is probably the most challenging not just because one’s cravings for sweets and fatty foods are sometimes hard to resist but because choosing the best foods to eat requires sufficient knowledge about the do’s and don’ts of diabetes diet management. For this reason, culinary medicine is bringing us a lot of food choices perfect for people who are either suffering from diabetes or at risk to get the disease. Here are seven of the most amazing diabetes super foods you can try (please take note that the foods listed below have been chosen because of their effectiveness and nutritional value, approved by medical experts around the globe):

1. Beans

Beans are one of the most excellent sources of fiber (1/2 cup of white or black beans contains a total of 7  grams) which is recommended for patients with diabetes because it curbs your food cravings, makes you feel full, keeps your blood sugar from spiking and controls your blood cholesterol through its calcium contents.

2. Fatty fish

You may have a natural distaste for fish but if you have diabetes or at risk of any types of diabetes, getting at least 2 servings of fatty fish like salmon, tuna and mackerel can be a life-changing choice for you. Aside from counteracting insulin resistance, fatty fishes are known to be great sources of omega-3 fatty acids,  which can decrease a diabetic’s chance to get life-threatening heart conditions.

3. Fat-free milk and yogurt

Fats are certainly not diabetics’ best friends and one of the best foods that can fight them are dairy products. You heard that right: DAIRY PRODUCTS. Of course, you should opt to buy fat-free alternatives which can give both calcium and Vitamin D, two nutrients that have been known to curb one’s cravings, reduce cholesterol, and prevents incidents of insulin resistance among diabetic patients.

4. Cinnamon

According to recent studies, sprinkling at least 1/2 teaspoon of cinnamon to your chicken and baked dishes can activate your insulin to work efficiently, reducing your blood sugar in the process. Insulin is the hormone released by the body to allow blood sugar to enter the cells, deficiency of which characterizes diabetes in general.

5. Olive oil

Not all cooking oils can harm you and that is especially true for olive oil. The reason that it is recommended for diabetic patients is that it contains nutrients that prevents the occurrence of insulin resistance and can work as a healthier choice to cook your regular foods. But just like your ordinary oil, don’t use too much of it as a tablespoon of olive oil contains at least 119 calories, significant enough to cause weight gain.

6. Cereal

Another excellent source of fiber, cereals, especially those which are made from oats, have been recommended as an ideal breakfast for diabetic patients or anyone who has risk factors of the disease. Fiber slows down digestion process of carbohydrates, reduces one’s food cravings, lowers bad cholesterol and fights insulin resistance. According to experts, choosing cereals with at least 5 grams of fiber per serving is highly recommended.

7. Citrus fruits

Oranges and other citrus fruits are other excellent sources of fiber which can help you fight diabetes in a healthier way. Always choose natural sources instead of buying fruit juices because nutrients commonly found in real fruits fail to get sealed within local juice brands.

Diet plays a major role in diabetes risk management so healthier choices should be made. But thanks to the super  foods listed above, diet restrictions will not be synonymous to suicide; you can enjoy foods and get healthy at the same time. However, always take in mind that diet, alone, won’t assure you of a diabetes-free life; having discipline while using multiple diabetes management approach remains unbeatable. Diabetes is controllable and preventable so starting our fight early will only assure us of a brighter and healthier future ahead.


 10 super foods to fight diabetes by Peggy J. Noonan. USA Weekend. May, 2010.

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