Top 7 Vegan Superfoods for Diabetics

Top 7 Vegan Superfoods for Diabetics

In your search for quality food and advice on living a healthier lifestyle, you probably frequently hear talk of “superfoods” that are low in unwanted fats, sugars and carbs and contain high levels of important nutrients such as antioxidants. If you’ve been feeling left out and wondering if there are superfoods especially suited for diabetics, we’ve got you covered. Here is a rundown of the most beneficial vegan foods to add to your diet if you suffer from diabetes.

Though this applies to all people, it applies especially to diabetics: avoid processed foods that are high in saturated fats and refined sugars and go for wholefoods such as fruits and vegetables that are rich in fiber, vitamins and minerals. The foods we are going to talk about, in particular, have natural properties that make them ideal for diabetics because:

  • They have a low glycemic index, and therefore are perfect for keeping your blood sugar levels in check.
  • Many of them contain high levels of soluble fiber, insoluble fiber, or both. (Soluble fiber is what helps your body digest starchy or sugary foods such as an apple or a sweet potato, at a slow rate, meaning no spikes in blood sugar and a steady release of energy. Insoluble fiber flushes your system of cholesterol and fat.)
  • Many have anti-inflammatory properties.
  • Many lower your risk of heart disease and cancer.
  • Many can lower your bad cholesterol levels and fasting blood sugar.
  • Most contain other natural benefits through the important vitamins, minerals and hormones they deliver for improved health and vitality.
  • They are all wholesome, natural sources of essential nutrients and energy your body needs to function healthily whether you are diabetic or not.
  • They are all cholesterol and gluten free and 100% vegan

So without further ado, check out our list of the top 7 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

We hope after being inspired by this list, you never feel left out of the health food game again. But if you ever feel stressed to find time to prepare healthy meals ideal for your situation, know that we at Fresh N Lean, understand and can cater to your individual needs. In our kitchens, are constantly preparing a menu of delicious vegan meals that are excellent for people who are diabetic or gluten-intolerant.

We do all the work of selecting the optimal variety of fresh, vegan foods and preparing them into the meals we deliver straight to your door, saving you the time and the trouble. If you’d like to check out some of our prepared meals for diabetics or want to learn more about having diabetic-friendly meals delivered straight to your home, click here.