According to the 2017 National Diabetes Statistics Report, diabetes has grown to epidemic proportions in the United States, with over 30 million people suffering from the disease.
That’s 10% of the country’s population!
If you find that you or someone you love has received a diagnosis for diabetes, you know all too well that adjusting your lifestyle to live with optimal health can be challenging to navigate.
Doctors and others will tell you all about the foods to avoid–sugars, refined carbohydrates, and alcohol.
However, it’s also important (and slightly more uplifting) to learn about the superfoods that are helpful in minimizing symptoms and treating the condition.
Here are 4 superfoods to incorporate into your diet if you have diabetes…
#1: Foods Rich in Magnesium
According to Dr. Carolyn Dean, the author of The Magnesium Miracle, nearly 80% of Americans are deficient in magnesium, and it is often the primary factor in various health conditions including diabetes.
People with diabetes are at a higher risk of being low in magnesium because heightened blood glucose levels increase the loss of magnesium in urine, which, in turn, lowers blood levels of magnesium.
This is especially unfortunate because the mineral plays a key role in regulating blood sugar levels.
By eating spinach, chard, pumpkin seeds, almonds, yogurt, and black beans, diabetes sufferers can maintain healthy magnesium levels and significantly improve symptoms.
#2: High-Fiber Foods
Foods high in fiber–such as brussels sprouts, peas, artichokes, avocados, berries, nuts, chia seeds, and flax seeds–slow down glucose absorption and maintain healthy blood sugar levels.
Additionally, people with diabetes are at double the risk for cardiovascular issues, and fiber combats this by lowering cholesterol and blood pressure levels.
Try to eat at least 30 grams of fiber a day, and you’ll be on your way to maintaining good heart health and healthy blood sugar levels.
#3: Clean Proteins
What do wild-caught fish, grass-fed beef, organic chicken, lentils, eggs, and bone broth all have in common?
Answer: They are all considered to be clean proteins, which won’t greatly affect your blood glucose levels.
These healthy proteins also help you feel fuller for longer, which will discourage you from snacking on certain foods (*couch* sugary foods and refined carbs) that may not do much good for your body.
#4: Healthy Fats
If you want to lower your risk of heart disease, you need to cut down on saturated and trans fats, otherwise known as the unhealthy fats.
That doesn’t mean that all fats need to be ruled out. You can maintain healthy heart health by eating more mono- and polyunsaturated fats including omega-3s.
What does this mean in practical terms?
Make sure your diet includes a reasonable dose of healthy fat foods such as avocados, canola oil, nuts, olive oil and olives, peanut butter, and sesame seeds.
A diagnosis of diabetes does not mean that you have to expect to experience the complications often associated with diabetes.
Consuming a high fat, moderate protein, low carb diet and other lifestyle changes are often key to reversing diabetes.
At Carolinas Natural Health Center, this is something we help people do every single day. Reach out to us to learn about the next steps to get on the right path.