By Viktoriya Beliy

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March 29, 2018

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Diet plays an incredibly important role in managing blood glucose. What foods will give you the best nutrients to manage Type 2 Diabetes?

Important nutrients such as Calcium, Potassium, Magnesium, Fiber,Vitamins A, C, and E, Chromium, and Omega-3 fatty acids all play a role in effective blood glucose control. Foods listed below are all nutrient dense powerhouses that can support those with Type 2 Diabetes.

Stock up your pantry and refrigerator from the list below:

• Fish rich in omega-3 fatty acids:   Try fish such as salmon, tuna, sardines and cod.  Omega-3 fatty acids are important for cardiovascular health.  Studies have shown that type 2 diabetes occurs less often in populations that eat fish regularly compared to those who don’t.
• Legumes:   Full of fiber, protein and other nutrients that are great for blood sugar regulation.
• Green leafy vegetables:   Fill your plate with Swiss chard, mustard greens, spinach and kale.  Low in calories and carbohydrates, high in antioxidant nutrients. These unassuming leaves are full of vitamin C, vitamin E, carotenoids and flavonoids.  
• Sweet potatoes:    Don’t be fooled by the name, sweet potatoes are a great addition to any diet.  Studies have shown that sweet potatoes stabilize blood sugar and lower insulin resistance.  They are also full of antioxidant nutrients!
• Onions:   Chock full of chromium, onions are perfect for blood sugar regulation because of this important mineral.
• Tomatoes:   Also a good source of chromium and antioxidant nutrients, tomatoes are a colorful addition to any plate.  
• Cinnamon:   This flavorful spice is a diabetes powerhouse.  Compounds in cinnamon stimulate insulin receptors and increase cells’ ability to use glucose.  Sprinkle it on to your morning oatmeal!
• Red and purple fruits:   The beautiful colors of cherries, cranberries, blueberries and other red and purple fruits is due to anthocyanins.  This phytonutrient may help lower blood sugar levels in people with diabetes.
• Walnuts:   Great source of the omega-3 fatty acid ALA and protein, walnuts may help lower heart disease risk.
• Whole Grains:   Include whole grains in your diet for beneficial dietary fiber.  You want the germ and the bran for the highest nutritional impact.  You’ll get magnesium, chromium, omega-3 fatty acids and folate. Pearled barley and oatmeal are a source of fiber and potassium.  Buckwheat is especially great because it has a substance called chiroinositol that may play an important role in the regulation of blood sugar.     

Things to remember:

•    Include these superfoods to manage glucose and for an overall healthier diet.
•    Focus on the foods you can eat, rather than the foods that you should avoid.
•    You are changing your lifestyle, not just going on a new diet.
•    You can’t go wrong with a whole foods, plant based diet for good health!

References:

• American Diabetes Association.  (2013). Standards of medical care in diabetes — 2013. Diabetes Care, 36, S11-S66.
• Diabetes superfoods (http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-superfoods.html)
• Diabetes type 2-meal planning (http://www.nlm.nih.gov/medlineplus/ency/article/007429.htm)
• Mateljan, G. (2007). The world’s healthiest foods (1st ed.).  Seattle, WA:  George Mateljan Foundation.
• Murray, M., & Pizzorno, J., & Pizzorno, L. (2005). The encyclopedia of healing foods. New York, NY: Atria Books.

About the Author:

Viktoriya Beliy is a licensed naturopathic physician who completed her education and a year-long residency at the National University of Natural Medicine in Portland, OR. During her time at NUNM she also earned her Master’s in Nutrition concurrently with her doctorate in naturopathic medicine. She has additional training in classical homeopathy through the New England School of Homeopathy with Dr. Paul Herscu and Dr. Amy Rothenberg. She enjoys treating all conditions, especially focusing on dermatology, women’s and men’s health, endocrinology, and autoimmune conditions.