Super food is a nomenclature used by FMCG (food & Beverages) companies to promote their product line which may provide health benefits, however officially there in no specified definition of “Super food” by the Food and Drug Administration (FDA). The FDA regulates the health claims on food labels to make sure there is a scientific viability to support the claims.
To attain a good health we try to explore different food options to keep ourselves fit and these food items should be rich in vitamins, minerals and fibres which should become a part of our daily dietary plan and will help in diabetes and overall health. Few of the examples of these include non-starchy vegetables, fruits, legumes, nuts, seeds, and whole grains.
- WHOLE GRAINS
Whole grains are good sources of fibre, which can help slow the absorption of glucose into the blood.
Plus, whole grains are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron and folate making them a better choice than refined carbohydrates for people with type 2 diabetes.
Examples of whole grains are whole wheat flour, whole oats, quinoa, whole grain barley, brown rice etc.
Beans (including black, navy, pinto, kidney etc.) are packed with vitamins and minerals such as magnesium and potassium. They are low on the glycaemic index and can help manage blood sugar levels.
They also contain protein and fibre, making them a healthy two-for-one nutritional component to every meal.
- DARK GREEN LEAFY VEGETABLES
Leafy green vegetables are extremely nutritious and low in calories and carbohydrates. Spinach, Kale and other leafy greens are good sources of several vitamins and minerals, including vitamin C.
Green leafy vegetables can be added to salads, soups and stews.
It is an easy option to include in your diet and is loaded with vitamin C, E and also is a good source of potassium.
- LOW FAT MILK AND YOGURT
Milk and yogurt can be served as a great snack option. Dairy can help build strong bones and teeth.
In addition to calcium, many fortified dairy products are good source of vitamin D which is good for health in many ways.
Nuts and seeds like almonds, walnuts, flaxseeds, pistachios are high in omega 3 fatty acids, fibre and magnesium.
An ounce of nuts can go a long in getting key healthy fats along with helping to manage hunger.
- SWEET POTATOES
A starchy vegetable packed full of vitamin A and fibre is a good snacking option for diabetes patient since it is a low glycaemic index food which does not increase blood sugars much. They are also a good source of vitamin C and potassium.
Berries are diabetes super food because they are packed with antioxidants, vitamins and fibre, plus they are low in glycaemic index. Example – jamun, strawberries, raspberries etc.
Berries can be consumed as a dessert or with low fat curd as a snack.
Fish is a healthy, high protein food with omega 3 fatty acid. Omega 3 fats help to reduce the risk of heart disease and inflammation. Example – salmon, mackerel, herring, trout, sardines and albacore tuna. Fish should be preferred in boiled, baked or grilled form.
The American Diabetes Association Standards of Medical Care in Diabetes 2017 recommends eating fish twice per week for people with diabetes.
For vegetarian’s walnuts, almonds, flaxseeds, canola oil, mustard oil and olive oil are some good sources of omega 3 fatty acid.
- CITRUS FRUITS
Orange, Amla, Lemon, Mausambi, Strawberries have a lot of fibre and vitamin C which increases your immunity.
Eating whole fruit also slows down absorption rate of sugar in the blood thus controlling your blood sugars.
The content is for general information purpose only. For specific and individual dietary advice and meal plan, please consult a qualified nutritionist.
AMERICAN DIABETES ASSOCIATION: Diabetes Super foods (Oct, 2017)