It’s World Diabetes Day!

Diabetes is a growing pandemic affecting more than 400 million people worldwide. According to world diabetes day, 1 in 10 women is living with diabetes. World Diabetes Day is an opportunity for people with diabetes, diabetes advocates, the general public, and health professionals to come together in raising awareness on how to improve the lives of people living with or at risk of diabetes.

Bariatric and metabolic surgery reverse the metabolic syndrome Type 2 Diabetes Mellitus (T2DM) in overweight and obese individuals. However, in support of World Diabetes Day, we want to share some helpful dietary tips to help keep diabetes at bay.

Seeking Great Food Options for Diabetes?

When it comes to managing diabetes, diet plays a large role in keeping it under control. A good start is to stick with whole grains, vegetables, fresh fruit, and lean sources of protein. Where to start? Listed below are some key foods that are particularly helpful for those living with diabetes.

Beans

World Diabetes Day. Food for diabetes, beans.Not only are beans high in dietary fiber and protein, but they also help:

  • Prevent certain types of cancer
  • Lower blood pressure
  • Ward off heart disease
  • Prevent certain cancers
  • Aid healthy digestion
  • Support weight loss

Some types of beans include:

  • Black beans
  • Kidney beans
  • Garbanzo beans
  • White beans
  • Lima beans
  • Pinto beans

World Diabetes Day. Food for diabetes, flax seed.

Flaxseed

Flaxseed contains alpha-linolenic acid (ALA) which can be converted to omega-3 fatty acids within the body. Alpha-linolenic acid provides similar health benefits to those found in fish. It is also a great source of lignans, a type of antioxidant that has been shown to provide great health benefits. Some of the health benefits that flaxseed contains are:

  • Prevent cancer
  • Prevent heart disease
  • Lower blood pressure

Fish

World Diabetes Day. Food for diabetes, fish.

Eating fish twice a week is a great addition to a healthy diet as it provides the body with omega-3 fatty acids. The best types of fish to eat include:

  • Salmon
  • Mackerel
  • Herring
  • Lake trout
  • Sardines
  • Halibut
  • Albacore tuna

Some additional health benefits of eating these types of fish include:

  • Lower blood pressure
  • Slow growth rate of atherosclerotic plaque
  • Fight inflammation
  • Prevent Alzheimer’s disease and dementia

Great Fruits for Diabetes

World Diabetes Day. Food for diabetes, apple.

Apples

An apple a day is, in fact, a good way to go! Due to the antioxidant properties as well as other factors, apples serve as a great dietary option to help the following:

  • Lower LDL (bad) cholesterol
  • Prevent heart disease
  • Support weight loss
  • Promote good gut bacteria
  • Prevent certain cancers
  • Fight Asthma
  • Support bone health
  • Protect against stomach injury from NSAIDs
  • Protect your brain in old age

World Diabetes Day. Food for diabetes, avocado.

Avocados

Avocados have a great creamy texture and can be prepped in a variety of ways such as guacamole and a salad topping. They also serve as a great option which can:

  • Support heart health
  • Keep your vision sharp
  • Prevent Osteoporosis
  • Reduce the risk of certain types of cancer
  • Lower risk of depression
  • Improve digestion
  • Naturally detox

World Diabetes Day. Food for diabetes, blueberries.

Blueberries

Packed with flavonoids and fiber, blueberries offer a great number of benefits. The high fiber content may reduce the risk of diabetes as blood sugar levels out.

Raspberries

Made Diabetic Association’s list of superfoods.*

World Diabetes Day. Food for diabetes, raspberries.

Raspberries are packed with nutritional value. Just one cup of raspberries provides more than half the amount of vitamin C recommended per day. Raspberries have been shown to:

  • Lower blood sugar
  • Counter inflammation
  • Boost brainpower
  • Promote heart health
  • Prevent certain cancers

World Diabetes Day. Food for diabetes, cranberries.

Cranberries

Fresh Cranberries are packed with phytonutrients such as anthocyanins which may help with diabetes. Cranberries are also great for overall heart health by reducing (bad) cholesterol.

Melon

Melons are loaded with healthy nutrients that can fight diabetes. Some great types of melons to buy are:

World Diabetes Day. Food for diabetes, melons.

  • Watermelon
  • Honeydew
  • Cantaloupe
  • Incorporating melons into your diet helps to:
  • Prevent certain cancers
  • Improve heart health
  • Decrease inflammation
  • Prevent macular degeneration
  • Relieve muscle soreness
  • Promote healthy skin and hair
  • Improve digestion

World Diabetes Day. Food for diabetes, red grapefruit.

Red Grapefruit

Made Diabetes Association’s list of superfoods.*

Red grapefruit contains more antioxidants than white grapefruit and has been shown to:

  • Improve HDL (good) cholesterol levels
  • Lower blood pressure
  • Promote appetite control
  • Support weight loss
  • Improve heart health
  • Reduce the risk of kidney stones
  • Highly hydrate your body

World Diabetes Day. Food for diabetes, tomatoes

Tomatoes

Tomatoes are a great source of vitamins C and A. They are also a great source of a powerful antioxidant, lycopene. Tomatoes have been shown to:

  • Protect against certain cancers ( particularly prostate cancer )
  • Decrease risk for heart disease
  • Combat inflammation
  • Support good skin health

Great Vegetables for Diabetes

World Diabetes Day. Food for diabetes, asparagus

Asparagus

Asparagus is a great source of fiber and antioxidants to add to your menu. You can fit this non-starchy vegetable into many great recipes for some added nutritional value in your day! Asparagus has been shown to:

  • Ease the effects of aging
  • Fight heart disease
  • Reduce the risk of cancer
  • Support fetal development
  • Lower risk of depression
  • Prevent Osteoporosis

World Diabetes Day. Food for diabetes, broccoli

Broccoli

Broccoli is another great non-starchy vegetable to add to your diet as it is filled with the antioxidant beta-carotene (used by the body to create vitamin A). Broccoli has been shown to:

  • Support healthy vision
  • Healthy teeth
  • Healthy and strong bones
  • Healthy skin
  • Prevent heart disease

World Diabetes Day. Food for diabetes, carrots.

Carrots

Carrots are a highly nutritious selection that can be eaten cooked or raw and still provide great benefits. Just like broccoli, carrots contain the antioxidant beta-carotene (used by the body to create vitamin A). Carrots have been shown to:

  • Support healthy vision
  • Improve your immune system
  • Prevent some cancers
  • Increase in metabolism
  • Improve skin disorders such as rashes and psoriasis
  • Boost your immune system
  • Lower cholesterol

What is great about implementing these foods into your diet is that they all help in so many ways. Through proper nutrition, you can provide the body with valuable vitamins, fatty acids, fiber, as well as other components that set you up for success.

NOTE: This is meant as a general nutritional guide for those with diabetes. It is important that you consult a medical professional if you are sensitive to any of these foods before implementing them into your diet.

We hope that this article proves useful in enriching the lives of those whose eyes come across it. If you would like to learn more about diabetes, read the related articles below!

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Resources:

http://www.diabeticlivingonline.com/food-to-eat/nutrition/top-25-power-foods-diabetes?page=0