Best Superfoods To Add To Your Diet If You Have Diabetes

The Centers for Disease Control and Prevention (CDC) reported an estimated 34.2 million cases of diabetes in its National Diabetes Statistics Report for 2020. Diabetes is a medical condition that hampers the pancreas' ability to make or use insulin, which is needed to regulate blood sugar levels. The absence of insulin deprives the cells and tissues of energy, eventually causing the malfunction of the body's tissues.

People with type 1 diabetes have to be given insulin through an injection or pump. According to the CDC, 1.6 million people in the U.S have type 1 diabetes. The statistic comprises of 187,000 children. Though type 1 diabetes is said to affect more children, it can happen to anyone at any age, race and shape.

Those with type 2 diabetes, however, monitor blood glucose levels with meal plan and physical activity. They might need medication at different doses to help them manage blood sugar levels. Depending on the condition, insulin is also given to people with type 2 diabetes to bring blood glucose levels back to normal.

Diabetes, though manageable, is the seventh largest cause of death as of 2017 in the U.S. About 83,564 death certificates mentioned diabetes as the reason behind death. However, 270,702 death certificates stated diabetes as the contributing cause of death in 2017, indicating the people developed complications as a result of diabetes. 

Several foods are marketed and tagged as “superfood” in the food industry, giving people the wrong impression about their capacity to heal. In fact, what they are actually promoting is food with ample vitamins, minerals and antioxidants that enable the normalization of blood glucose levels. By promoting good eating habits, some nourishing food and ingredients help ward off several diseases.

Here is a list of six such “superfoods” for diabetes-control:

Nuts and Seeds

The options include cashew nuts, peanuts, chia seeds, walnuts, almonds, flaxseeds and pistachios. Since they are filled with healthy fats that are completely absorbed by the body, nuts and seeds thus regulate blood sugar and food intake.Vitamins, minerals, plant protein and fiber make nuts and seeds a balanced snack.


Black beans, pinto beans, peas and lentils are some examples of legumes that stabilize blood sugar by helping healthy digestion with the amount of fiber they provide, also preventing the quick absorption of sugar. 


Steel-cut oats do no not have added sugars therefore helping people with type 2 diabetes maintain normal blood sugar levels. Also, oatmeal is a potent source of fiber that helps reach normal A1C levels in people who consume it often.


Vitamin C found in tomatoes has been shown to bring down elevated blood sugar levels post-meals in people suffering from type 2 diabetes.

Leafy Greens

This list includes spinach, kale, lettuce and Swiss chard among others. As per several studies, these vegetables can possibly lower risk of type 2 diabetes. 


Soluble fiber slows down the absorption of blood sugar. Since broccoli is a source of fiber, it prevents risk of increasing blood sugar levels.

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