Superfoods for Diabetes: What Works & What’s Just Hype
Which food is a “superfood” for type 2 diabetes?
When managing type 2 diabetes, it’s not just about choosing nutrient-rich foods — it’s about choosing foods that help keep your blood sugar levels stable. No one “magic” food works for everyone. Instead, the best approach is to eat a balanced diet based on whole foods high in fiber and protein and containing moderate amounts of healthy carbohydrates.
While people with type 2 diabetes need to keep track of their carb intake, that doesn’t mean they need to follow a strict or trendy low-carb diet. Leah Kaufman, RD, CDCES, a dietitian at NYU Langone Health, explains that the most effective diet is “a well-balanced plan that includes a healthy mix of carbohydrates, protein, fat, and vegetables at each meal.”
While changing your diet won’t cure diabetes, it can lower your risk for type 2 diabetes complications, such as heart disease, kidney disease, and neuropathy (nerve damage). Keeping your blood glucose in check is extremely important, and food can play a big role in that effort. The food you eat affects type 2 diabetes in several ways, including glucose regulation, heart health, weight maintenance, and mood.
How can you tell good food from bad food when it comes to managing diabetes? “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber,” says Sue McLaughlin, RD, CDCES, at Burgess Health Center in Onawa, Iowa. It’s also crucial to eat a wide variety of foods to make sure you’re getting a healthy mix of macronutrients, phytochemicals, and essential fatty acids.
Researchers are also continuing to find evidence of links between diet and type 2 diabetes development. One study looked at the impact of nutrition in more than 64,000 women for 15 years. Researchers found that eating antioxidant-rich foods significantly lowered type 2 diabetes risk. Increasingly, such antioxidant-rich foods are being called superfoods.
“Superfoods are a term used to describe nutrient-packed foods that may have more health benefits than other foods,” says Kaufman, adding it’s not a medical term.
You’ll also find that, when it comes to diabetes, superfoods are all whole, unpackaged foods — meaning they aren’t processed with added sugars, fats, or preservatives.
Many foods are considered healthy, but did you know that the American Diabetes Association has identified 10 “superfoods” that provide extra nutrition for people with diabetes? Adding some of these to your daily meals can help you get essential nutrients like calcium, potassium, fiber, magnesium, omega-3s, and vitamins A, C, and E.
1. Beans
Just half a cup of cooked black beans meets 20-30% of your daily fiber needs — and has as much protein as meat, 28 grams! Beans are also rich in magnesium and potassium, making them a smart, satisfying choice. Try adding black beans to your slow cooker for a hearty, healthy dish.
2. Dark green leafy vegetables
Think kale, spinach, broccoli, bok choy, mustard greens — even Brussels sprouts. However you cook them—roasted, steamed, sautéed, juiced or raw—these veggies are rich in fiber, protein, vitamins and minerals, and they have very few calories or carbohydrates. Looking for a tasty dinner idea? Try this kale, avocado, and pomegranate salad for a fresh and delicious taste.
3. Citrus Fruits
Oranges, lemons, limes, tangerines, kumquats, citrons, clementines, and grapefruits are packed with vitamin C and fibre. These fruits are incredibly versatile – you can eat them fresh, add them to sauces, flavour your water or juice, or squeeze them over food for a tangy flavour. Try a refreshing citrus salad with a ginger-lemon dressing for a change of flavour.
4. Sweet Potatoes
Substitute sweet potatoes for white potatoes and you’ll get more fibre, antioxidants, and a healthy dose of vitamin A. Keeping the skin on adds even more fibre. Want a tasty, healthy side dish? Try making delicious sweet potato fries – crispy on the outside, soft on the inside, and loved by all.
5. Berries
Don’t be fooled by their shape – berries are a storehouse of nutrients packed with antioxidants, fibre, and vitamins. Whether it’s acai, blackberries, blueberries, raspberries, strawberries, goji berries, or currants, they are all delicious in smoothies, sprinkled on waffles or eaten as a simple snack. Whip up a quick and delicious mixed berry crisp for a naturally sweet dessert.
6. Tomatoes
Tomatoes bring vibrant flavour and nutrition to any dish. Whether they’re fresh in a salad, added to a sauce, roasted, or stuffed, tomatoes are a low-carb source of iron as well as vitamins C and E. For something delicious and satisfying, try crunchy grilled tomatoes with zucchini.
7. Salmon
Fish rich in omega-3 fatty acids are packed with nutrition, and salmon tops the list. Other great choices include mackerel, fresh tuna, lake trout, and herring. Omega-3s support heart health by lowering triglycerides, lowering blood pressure, and reducing inflammation. Salmon delivers a hearty dose of these “good fats” in a delicious, versatile package. Try this easy recipe for perfectly cooked salmon.
8. Whole grains
Unlike white bread, flour, and rice, which have had the nutritious bran and germ removed, whole grains retain all their natural goodness. This includes folate, fiber, omega-3s, magnesium, chromium, and potassium. Choose nutritious grains like oatmeal, brown or wild rice, millet, popcorn, and quinoa. Want something colorful and nutritious? Create a vibrant quinoa salad in minutes.
9. Nuts
A small handful of raw nuts can make a great snack, full of healthy fats, fiber, and a satisfying crunch. Almonds, walnuts, pecans, pistachios…you have so many options. Just stay away from varieties with added salt or sugar. Enjoy them in salads, add them to nut butters, or toast them for a burst of flavor. For something special, add toasted pecans to a creamy sweet potato soup.
10. Dairy
Dairy isn’t just a great source of calcium—it also provides vitamin D, and yogurt can provide particularly gut-friendly probiotics that support digestion and immunity. Choose a low-fat, unsweetened yogurt with less than 15 grams of sugar per serving. Want a crowd-pleasing idea? Turn yogurt into a healthy twist on the classic 7-layer dip.
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