Special Foods for Diabetics
Some foods are better than others for preventing and treating diabetes. These nutrient-dense ‘super’ foods appear to have healing properties that go beyond aiding in reaching and maintaining normal blood sugar levels. They address the nutrient deficiencies caused by a poor diet. All foods listed here are low GI or low GL or both.
Super Foods
| Food | Comments |
| Apples | Rich in boron, which helps with osteoporosis and reduces the risk of stroke. Rich in pectin, a water-soluble fiber. |
| Avocados | Rich in monounsaturated fats. Good for diabetes and cholesterol levels. |
| Beans and legumes | Important for their high fiber content and B vitamins. They should not, however, be counted as a protein. They are a denser carbohydrate and thus should be eaten frequently, but in small amount — one half cup along with a quality protein. |
| Blueberries | Full of antioxidants and phytonutrients. Wild blueberries are recommended for their health benefits for diabetics, specifically. In Europe, where they are known as bilberries, they play a large role in the treatment of diabetes. Mulberries also help with glucose management and may be eaten dried. |
| Bitter melon | Blood glucose lowering compounds. Found in Oriental food markets. |
| Broccoli | Rich in many nutrients, including chromium, which is a helpful protection for diabetics. Good source of fiber and antioxidants, including quercetin and glutathione. Also anti-cancerous. |
| Burdock root | Purifies the blood. Use it in soups or juice a small amount in freshly made juices. |
| Chinese wolfberries (goji berries) | Extremely rich in antioxidants. Especially good for the eyes and kidneys. Can be used like raisins, though they are a little tart. Available at herbal stores. A handful a day is all that is needed. |
| Cinnamon tea | Aids in lowering blood glucose levels. |
| Daikon radish | Alkalizes the body and purifies the blood. It can be used in fresh juices or made into a tea. |
| Fenugreek | Seeds boiled for 20 minutes and drunk as a tea are good for glucose control. |
| Garlic | Helps to reduce cholesterol, blood sugar levels, triglycerides, and blood pressure. Enhances the immune system. Should be mashed or chopped into small pieces, allowed to sit for 15 minutes, so oxygen can react with the ingredients in garlic, making it more potent and more easily assimilated. |
| Ginger | Relaxes the intestinal tract, relieves nausea and vomiting. An excellent source of minerals. Good for the heart and kidneys (helping to protect the kidneys from damage). However, it may aggravate any problems with elevated estrogen in women. |
| Sauerkraut | Lowers blood pressure, slows heartbeat, promotes calmness and sleep. Positive effect on peristalsis (digestion). Aids in the metabolism of fats. Powerful effect on the parasympathetic nervous system |
| Watercress and horseradish | Help heal the pancreas, but should be added to meals in small amounts only. |
| Yeast and yeast extracts | If used frequently and in small amounts, can have a stimulating effect on the pancreas if there is not enough insulin being produced. |
High Fiber Foods
Although food guides recommend 2 to 25 g of fiber in the daily diet, studies show people with diabetes do better with 35 to 40 g. To your diet, add diet nuts, seeds, whole grains, fibrous fruits and vegetables, beans and legumes. If you do decide to add supplemental fiber in your diet, it should be a slow, gradual process to allow your body to adjust. Freshly ground flax seeds are an excellent source of supplemental fiber that provide essential fatty acids and cancer preventing lignans.
Liquid Whey
Liquid whey helps to lower blood glucose levels. It can be used in salad dressings and in making lacto-fermented foods. Liquid whey is made by straining yogurt or kefir through cheesecloth over a bowl in the refrigerator for 12 hours. The liquid left in the bowl is whey. The solid left in the cheesecloth is a good substitute for sour cream, especially if a full fat product was used. Kefir is more easily digested than yogurt because its molecules are smaller. Products made with homogenized milk should be avoided.
Raw Foods
Raw foods, if easily digested, have enzymes and nutrients that are often lost to cooking. High-fiber, raw produce has water absorbing properties that are especially effective in absorbing digestive juices from the gastrointestinal tract. If these foods are well chewed, they can be a good aid in the digestive process.
Raw parsley, raw spinach, and raw broccoli are excellent sources of glutathione, an antioxidant which is lost in cooking. Glutathione helps neutralize rancid fats that contribute largely to clogged arteries. Eat raw parsley or juice it along with other vegetables.
Fresh Vegetable and Fruit Juices
Juices freshly made from vegetables, especially green vegetables, are excellent health promoting drinks, rich in nutrients. If a small amount of a good fat is added to the juice, it will help with the absorption of minerals and will help prevent blood sugar levels from spiking. Coconut oil, coconut milk, or full-fat kefir are good fat choices that also add to the flavor. Be sure to choose some vegetables that will make the drink tasty. A small carrot or piece of fennel will help make it flavorful. You may also choose to add a piece of garlic when making the juice.
Nuts
Rich in protein and minerals, nuts are also a good source of the B vitamins, fiber, and good fat, with strong antimicrobial properties. Macadamia nuts, walnuts, almonds, pecans, and Brazil nuts (selenium rich) are all excellent choices, especially if soaked overnight in slightly salted water and then dried. In macadamia nuts, for example, 80% of the total fat is stable monounsaturated (good) fat, with only 3% percent of their total as polyunsaturated fat. Omega 6 and omega 3 essential fatty acids are balanced at an ideal ratio of 1:1.
Clinical Studies: Hypocaloric Diet and Diabetes
Weight loss studies with the use of hypocaloric (calorie restricted) diets have demonstrated positive effects on cholesterol profiles. In a study conducted at the University of Australia, some foods, including fish, promoted weight loss while decreasing triglycerides by 38% and boosting HDL by 24%. Research with rodents has found that caloric restriction can also decrease insulinemia.
