Nutrition and Diabetes: 5 Diabetic Superfoods to Add to Every Meal

Diabetes Care|Jan.10, 2018


Good food is one of life's greatest pleasures and even diabetes shouldn't keep you from enjoying it. Of course, nutrition and diabetes control go hand-in-hand, but taking measures to control diabetes doesn't mean living in deprivation. It just means eating a delicious, well-balanced diet that boosts your energy and enhances your mood. You don't have to surrender to a lifetime of bland food or even give up sweets entirely! With these helpful tips, you can still enjoy your favourite meals with a healthy twist. Just modify your diet to include these healthy ingredients and managing your diabetes will get a whole lot easier.

Brown Rice

High in fibre and antioxidants, brown rice is also rich in proteins, vitamins, and minerals. It is known to aid weight loss and stabilize blood sugar levels, making it a diabetes powerfood. So if you're a rice-lover, switching from white to brown rice is definitely the way to go.

Peanut Butter

Rich in protein and unsaturated fat, peanut butter is a nutritious addition to any meal or midday snack. Its low carbohydrate content keeps blood sugar levels under control while its good fats keep your appetite in check for several hours. So don't be shy to eat spoonfuls of this tasty treat straight out the jar!


Beans are a rich source of protein and therefore, equally great substitutes for meat. Half a cup of beans (kidney, pinto, navy, or black) can give you as much protein as 30g of meat without the saturated fat. Beans are also packed with vitamin A and minerals like iron, magnesium, and potassium. What's even better is that they're filled with all-important fiber that slows the breakdown of carbohydrates in your bloodstream and helps you burn fat faster.

Sweet Potato

Sweet Potato is a diabetes superfood. It contains a high amount of fiber which helps reduce bad cholesterol in the body while stabilizing blood-sugar levels by lowering insulin resistance. Sweet Potatoes are healthy alternatives for potatoes in any dish. Just pay attention to the portions and cut out other starches in the meal when you're eating Sweet Potato.


A nutrient-dense food, avocado can be used in a calorie-controlled diet as a replacement for other fats. It contains good fats that can control your diabetes and lower your risk of heart disease. A versatile fruit with limitless ways of use in your salads, sandwiches, shakes and of course, as guacamole, very few can resist a bowl of that.

Other useful tips:

  • Eat home-made meals as much as you can. That way you can cook to please your taste buds while also keeping an eye on the carb count.
  • Serve your food on smaller plates. If you serve yourself less food, you automatically tend to eat less.
  • Reduce the amount of salt you use in your meals as it is said to increase blood pressure levels. A good way to skip salt altogether is by using mixed herbs instead.
  • Eat at least three vegetables and two fruits each day.
  • Make healthier choices when you eat at restaurants. Choose grilled or steamed foods over deep-fried foods as fried food absorbs a lot more oil.


Disclaimer: This publication/editorial/article is meant for awareness/educational purposes and does not constitute or imply an endorsement, sponsorship or recommendation of any Products. Please consult your doctor/healthcare practitioner before starting any diet, medication or exercise.