When you’re diagnosed with type 2 diabetes, eating becomes downright confusing.
Every time you sit down for a meal, it can feel like you’re navigating a minefield. And after each finger stick, you practically have a nervous breakdown waiting to see your latest numbers.
Sure, you know you should be avoiding a lot of added sugars. And you get that carbs can be tricky.
But when food has SUCH a big impact on your symptoms… and how you feel from one hour to the next…. navigating the gray zone can feel overwhelming.
Well, it’s time to relax. Because I’m here to lend a hand. In fact, I’ve put together a five-item Diabetes Superfoods Shopping List for you.
Print it out and take it with you the next time you head to the store, and you can confidently fill your cart with foods you KNOW are good for you.
Diabetes superfoods help slash symptoms
Following are five delicious diabetes superfoods you can add to your menu with confidence.
Item #1 – Berries:
Just because you have type 2 diabetes doesn’t mean you have to always deny your sweet tooth. It turns out berries can help you control your blood sugar and satisfy your cravings for something sweet at the same time.
The secret is anthocyanins. And berries… from blueberries to strawberries… contain these potent flavonoids.
Experts say these powerful plant pigments improve your body’s insulin response. Which means they can naturally help stabilize blood sugar.
Plus berries are loaded with potent antioxidants which help protect your heart against the damage that can accompany diabetes.
But be sure to avoid those store-bought smoothies like the plague. These “healthy” drinks are full of far too many added sugars to be considered diabetes superfoods. Plus they often contain very few berries. Instead, eat the berries plain or blend them into a homemade smoothie with some ice and a bit of plain Greek yogurt instead.
Item #2 – Walnuts:
Fiber helps keep blood sugar in check. Omega-3 fatty acids help control blood sugar, too. And magnesium helps turn the glucose in the foods you eat into fuel, so it doesn’t spike your sugar.
And you know where you can get all three? Walnuts, of course.
But this diabetes superfood has even MORE benefits hidden up its sleeve. Walnuts also contain nutrients that can help combat type 2 diabetes complications, such as heart disease and vision loss.
And if you’re not a walnut fan, I have good news. Study after study has linked all kinds of nuts and seeds to healthier blood sugar levels. Try pumpkin seeds, chia seeds, cashews, or peanuts instead. They all have low glycemic index scores.
Item #3 – Beans:
It’s nearly impossible to get more nutrition bang for your food buck than you can with beans and legumes. In fact, they’re some of the most nutrient-dense foods on the planet.
They’re routinely passed over at the grocery store because of their reputation for being “boring.” But it’s time to change that because beans are loaded with essential vitamins and minerals.
Beans are both high in fiber and low on the glycemic index earning them a spot on my Diabetes Superfoods Shopping List. And while they’re great for EVERYONE, if you’re diabetic it’s a good idea to include them on your menu several times a week.
They’ll fill you up and provide you with a bunch of vital nutrients. Plus they can help keep your blood sugar under control.
A Canadian study confirmed beans not only help reduce blood sugar, butthey also improved heart health in folks with type 2 diabetes.
Item #4 – Sweet potato:
Most folks with type 2 diabetes find they need to cut way back on white potatoes. They can send blood sugar through the roof.
But I have great news. You DON’T have to banish potatoes from your diet forever. The ironically named sweet potato is a great substitute you don’t have to feel guilty for eating.
Sweet potatoes are diabetes superfoods because they’re a slower-burn carb. That means they release their glucose into your bloodstream more slowly than white potatoes, so they don’t cause blood sugar spikes. Which is why they are relatively low on the glycemic index.
Try doubling up on the benefits by sprinkling a small sweet potato with a bit of blood-sugar friendly cinnamon.
Item #5 – Spinach:
Low potassium levels and type 2 diabetes often go hand-in-hand. And those low levels can drive your risk for high blood pressure up too.
But spinach and kale can help fix that. These diabetes superfoods are loaded with potassium and other essential nutrients.
One cup of cooked spinach contains an astonishing 839 mg of potassium. And since dark leafy greens are so low in calories and high in fiber, it’s practically impossible to eat too much of them. (But keep in mind if you’re on blood thinners you should limit your servings.)
Not a leafy greens fan? Try kidney beans, wild caught fish, sweet potatoes, or plain Greek yogurt instead.
Don’t let diabetes turn dinnertime into a nightmare.
Use your Diabetes Superfoods Shopping List to fill your cart with delicious foods with confidence. And watch troubling symptoms start to fade away as you gain “perfect” blood sugar. Until suddenly one day you realize you feel FANTASTIC!