Four superfoods for people with type 2 diabetes

Superfoods are foods that benefit your health in addition to providing calories or fats, protein, or carbohydrates. Different types of superfoods are particularly rich in different types of vitamins or nutrients. Here is a list of four superfoods that are uniquely beneficial for people with type 2 diabetes.

1. Cinnamon

For people who are suffering type 2 diabetes, cinnamon helps lower the blood glucose level. It has been found to be beneficial at doses of about 1 teaspoon per day.

  • It lowers either fasting or postprandial blood sugar levels.
  • It is easy to add to any dish.

Its high polyphenol amount also has additional benefit in preventing health complications.

2. Chia seeds

Chia provides protein, fiber, and omega-3 fatty acids. It is a superfood since it brings down the glycemic load of meal, stabilizes bloods sugar, and increases hunger satisfaction. Adding chia seeds to your breakfast helps keep you full longer. Chia seeds mixed with cocoa, almond milk, and a low-glycemic index sweetener such as stevia or agave creates a healthy pudding.

3. Wild salmon

Salmon is a type 2 diabetes superfood thanks to its great amount of anti-inflammatory omega-3 fatty acids. However, there are differences in the fatty acids in wild and in farmed salmon due to what the fish eat. Wild salmon contain a higher ratio of anti-inflammatory omega-3s since they live in colder waters and eat smaller fish. Meanwhile, farmed salmon are 10 times higher in persistent organic pollutants, antibiotics, and some other contaminants. These harmful chemicals are associated with higher risk of cancer and heart disease.

4. White balsamic vinegar

Vinegar is best used as vinaigrette dressing on your salad, but it has beneficial effects to your health no matter how you enjoy it. This superfood helps slow gastric emptying, which has some particularly beneficial effects for people with type 2 diabetes. Using vinegar can help slow down the glucose release into the bloodstream, which causes a small, steady insulin response rather than a large insulin surge.