Top 7 Vegan Superfoods for Diabetics

Vegan Superfoods for Diabetics

If you’re diabetic, you’re probably in search of quality food and advice for living a healthier lifestyle. We hear talk of “superfoods” a lot, for good reason. Because these are low in unwanted fats, sugars, and carbs, and contain high levels of antioxidants and other nutrients. But are there superfoods for diabetics?

We’ve got you covered. Here’s a rundown of the best vegan superfoods for diabetics.

Some ground rules

Though this applies to everyone, it’s especially true for diabetics: avoid processed foods! They are often high in saturated fats and refined sugars. Instead go for whole foods like fruits and vegetables, which are rich in fiber, vitamins, and minerals.

The superfoods we’re going to talk about have natural properties that make them ideal for diabetics because they:

  • Have a low glycemic index, so will keep your blood sugar levels in check.
  • Contain lots of soluble fiber. Soluble fiber helps your body digest starchy or sugary foods like apples and sweet potatoes at a slow rate. This means no spikes in blood sugar and a steady release of energy.
  • Contain lots of insoluble fiber, which flushes your system of cholesterol and fat.
  • Have anti-inflammatory properites.
  • Lower your risk of heart disease and cancer.
  • Can lower high cholesterol levels and fasting blood sugar.
  • Contain natural benefits through vitamins, minerals, and hormones.
  • Are wholesome, natural sources of nutrients and energy your body needs.
  • Are all cholesterol- and gluten-free and totally vegan

So without further ado, check out our list of the top seven healthiest vegan superfoods for diabetics.

1. Dark green, vegetables—especially leafy greens

  • High in fiber
  • Low in sugar
  • Fat and cholesterol free
  • Rich source of minerals, antioxidants and vitamins
  • Anti-inflammatory
  • Can help prevent cancer and lower risk of heart disease

2. Citrus fruits

  • Rich in vitamins, especially vitamin C, which boost your immune system and can lower inflammation
  • High in soluble fiber
  • Natural sugars and enzymes provide quick, refreshing energy boost
  • Can help lower cholesterol

3. Legumes

  • Excellent source of protein
  • Rich in soluble fiber
  • Cholesterol free, low in fat
  • Can lower cholesterol levels
  • Contain vital minerals which improve health and have anti-inflammatory properties

4. Berries

  • High in soluble fiber
  • High water content
  • Sodium and fat free
  • Can lower cholesterol levels
  • Rich in antioxidants and vitamins that boost immune system
  • Excellent fresh, frozen or cooked

5. Tomatoes

  • High in soluble fiber
  • Sodium and fat free
  • Good source of vitamins C and E
  • Rich in antioxidants
  • Contain leptin, which helps regulate metabolism and appetite
  • Delicious and versatile

6. Starchy vegetables such as sweet potatoes and yams

  • Complex carb and therefore, excellent source of energy for diabetics because of their low glycemic index
  • High in soluble and insoluble fiber
  • Anti-inflammatory
  • Excellent source of minerals, antioxidants and vitamin E
  • Can help lower cholesterol levels and prevent cancer and heart disease

7. Quinoa

  • A complete protein, containing all 9 essential amino acids
  • Has Lysine which helps the body absorb all the fat-burning calcium
  • Lowers Cholesterol
  • Rich in Soluble Fiber
  • Helps balance blood sugar levels

Hopefully, this list helps you never feel left out of the health food game again! But sometimes we feel stressed to find time to prepare healthy meals ideal for our situation. At Fresh n’ Lean, we can cater to your individual needs. Our kitchens constantly prepare a menu of delicious vegan meals that are excellent for people who are diabetic or gluten-intolerant.

We do all the work. We select the best fresh, vegan ingredients, prepare the meals, and deliver straight to your door. So this saves you time and trouble If you want to check out some of our prepared meals for diabetics, click here.


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