Diabetes is one of the most common chronic conditions diagnosed among young adults and seniors in the country. Since there is no permanent cure, the condition can only be managed in the long term to improve one’s quality of life. From making certain lifestyle changes to incorporating healthy foods, there are many ways to avoid sudden spikes in blood sugar levels. Here are four essential superfoods that help control diabetes.

4 Superfoods That Help Manage Diabetes

1. Assorted nuts
Seeds and nuts are rich in healthy fats essential for managing diabetes among adults. Walnuts and flax seeds are rich in omega-3 fatty acids, which help efficiently manage both blood glucose levels and body weight. Walnuts also contain high amounts of proteins and healthy fibers that help increase good cholesterol and aid in removing excess fats from the bloodstream. Healthy cholesterol levels can additionally help manage blood sugar. Nuts like almonds, cashews, peanuts, and pistachios are also rich in vitamin E, magnesium, antioxidants, and folate.

2. Fresh fruits
Popular superfoods that help control diabetes include strawberries, blueberries, and blackberries. Berries are packed with antioxidants, magnesium, potassium, fiber, and vitamins C and K. Vitamin-rich citrus fruits also include oranges, limes, lemons, and grapefruit. These can help control and slow down the absorption of sugar in the bloodstream. Tomato (yes, it’s a fruit!) is also one of the popular foods with a low glycemic index that helps control diabetes. Plus, tomatoes are low in calories, natural sugars, and carbohydrates.

3. Fresh veggies
Lack of nutrition is one of the main triggers of unhealthy eating habits. If the body does not receive its daily dose of nutrition, these cravings are often satiated with processed sweet, salty, and flavorful foods sold off the shelves in the supermarket. Nutritious vegetables are filling and help suppress these hunger pangs. Vegetables that are low in carbohydrates and calories can also help manage blood sugar levels naturally. Most fruits and vegetables, additionally, have a low glycemic index. Popular superfoods that help control diabetes include spinach, kale, and collard greens. Sweet potatoes can help satiate sweet hunger pangs and are a good alternative to potatoes. Legumes like beans also packed with proteins, vitamins, minerals, fiber, magnesium, potassium; all essential for managing diabetes.

4. Whole foods and dairy
Whole grains are a better option over refined grains to help stabilize blood sugar levels. Whole grain barley, oats, quinoa, and farro are rich in antioxidants, B vitamins, and most importantly, fiber. Fortified sources of dairy and milk products can also help manage blood sugar levels. These products area both rich in calcium and vitamin D. Studies show that vitamin D-fortified milk products can improve the pancreas’ ability to increase insulin secretion. The dependence on oral medications and artificial insulin is greatly reduced due to these heathy changes in food habits.

Note that it is advisable to consult with a certified nutritionist before making these changes in the food regime. You must first understand the pros and cons of superfoods that help control diabetes.