While there is no exact definition for “Superfoods”, these foods are powerhouses of vitamins, minerals, healthy fats, and antioxidants. These foods, when eaten in combination with others, can play a critical role in stabilizing blood glucose and also help to fight other health conditions like certain cancers and heart disease, and also promote overall healthy eating habits.
1. Leafy greens – Dark, leafy greens like spinach are full of nutrients like vitamin A, vitamin C, and calcium. Several studies claim that leafy greens play a role in reducing the risk of type 2 diabetes.
2. Citrus – Citrus fruits like oranges and grapefruits are rich in vitamin C, which helps boost the immune system. They also contain nutrients like folate, potassium, which help with healthy blood pressure.
3. Nuts & Seeds – Nuts and seeds like groundnut, cashews, pistachios, and walnuts provide healthy fats and fiber that help protect the heart and stabilize blood sugars. They are also a rich source of plant protein. Add a handful of nuts, seeds to your morning meal, or pair it with a piece of fruit.
4. Legumes – Legumes like soybeans, chickpeas, peanuts, lentils contain a high amount of fiber and plant-based protein that aid in healthy digestion and stable blood glucose levels.
5. Oatmeal – Oatmeal is another source of fiber that helps boost heart health and helps people living with type 2 diabetes target A1C levels when included in food regularly.
Make sure you take oats that don’t contain added sugars. Add a teaspoon of honey or fresh berries and add a splash of milk, nuts, or seeds for some added protein.
6. Avocados – The good fats found in avocado can help lower cholesterol, reduce overall inflammation in the body, and promote healthy blood pressure. They also contain fiber that can keep blood sugars steady.
7. Broccoli – Broccoli, along with other cruciferous veggies like cauliflower and cabbage, is loaded with antioxidants. They are also a good source of fiber and contain certain phytochemicals that may help in preventing certain kinds of cancer.
8. Tomatoes – Tomatoes contain lycopene, which is a powerful antioxidant that boosts heart health and lowers the risk of certain types of cancer. Tomatoes are also rich in Vitamin C, which helps reduce elevated blood sugar levels and minimize blood sugar spikes after meals in people with type 2 diabetes.
9. Sweet potatoes – Sweet potatoes provide a plant-based source of protein, which can help satisfy your hunger, keep you feel full longer between meals while keeping blood sugars stable.
10. Berries – Blueberries, strawberries are all packed with antioxidants, vitamins, and fiber. Cherries are low-glycemic and especially helpful in fighting inflammation. Berries can be a great option to satisfy your sweet tooth and provide the added benefit of Vitamin C, K manganese, potassium, and fiber.
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