7 Plant-Based Superfoods for Diabetics

Dark leafy greens, citrus fruits, and legumes are some of the superfoods that may help with diabetes.

More than 29 million Americans across the nation are diabetic.

If you fall under that category, you understand the challenges that comes with being diagnosed with and living with diabetes.

colorful superfoods for diabetics

It not only affects your personal life, but can affect your family life. However, with conscious eating decisions and better quality food, a healthy and happy lifestyle is indeed possible!

When we hear of “superfoods,” we often think of items that are low in fats, sugars, carbs, and contain high levels of antioxidants and nutrients.

The one big question that remains is — are these “superfoods” compatible with diabetics?

Given that every person has different needs depending on their health history and background, it’s best to consult a doctor before jumping on board with any new diet that you see advertised in the magazine. However, there are a few general ground rules that are universal and apply to everyone when it comes to what to eat and what to avoid when it comes to foods.

Let’s break it down.

Today, we’re discussing the superfoods that have natural properties that make them ideal for diabetics because they:

  • Have a low glycemic index to ensure that your blood sugar levels don’t go out of wack
  • Contain soluble fiber to allow your body to digest starchy or sugary foods at a slow rate
  • Contain insoluble fiber (you need both!) to flush your system of cholesterol and fat
  • Have anti-inflammatory properties
  • Lower your risk of heart disease and cancer
  • 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


This generally applies to everyone and is especially true for diabetics. Avoid processed foods like the plague!

While it’s tempting to grab off the shelf at your local convenience store, they are high in saturated fats and refined sugars. Instead, get in your car to make the extra ten-minute drive to your local Whole Foods, where there organic fruits and vegetables that are rich in fiber, vitamins, and minerals.

You’ll thank yourself later for it!


Here are the top seven healthiest vegan superfoods for diabetics.

1. Dark Green Vegetables

The tale is as old as time. Start your Monday morning off with some yoga, meditation, and a green smoothie.

Dark green vegetables, especially leafy greens, contain everything you need to maintain a healthy diet.

Here are some benefits that come with it:

  • High in fiber
  • Low in sugar
  • Fat and cholesterol free
  • Contains mineral, antioxidants, and vitamins
  • Anti-inflammatory
  • Prevent cancer and lower risk of heart disease

2. Citrus Fruits

Rise and shine with citrus fruits to help you power through your jam-packed day of running errands and watching the kids.

They’ll make powering through your day a breeze because of their many benefits:

  • Rich in vitamins, especially vitamin C
  • High in soluble fiber
  • Contain natural sugars and enzymes for an energy boost
  • Help lower cholesterol

3. Legumes

Do you find yourself often getting carried at the Whole Foods salad bar when it comes to sprinkling on the toppings and condiments?

In that case, legumes may be your favorite. Legumes consist of beans, lentils, peas, and more.

Here’s why they’re so great:

  • Excellent source of protein
  • Rich in soluble fiber
  • Cholesterol-free and low in fat
  • Contain vital minerals to improve health
  • Anti-inflammatory

4. Berries

It’s your favorite topping to add onto acai bowls.

Berries make a delicious fruit to munch on, add into your daily smoothie, or dessert platter.

They’re also good for your body in more ways than one:

  • High in soluble fiber
  • High water content
  • Sodium and fat free
  • Lower cholesterol levels
  • Rich in antioxidants and vitamins that boost immune system

5. Tomatoes

They not only serve as a pretty decoration on your marble kitchen countertop, but tomatoes are as good for your body as they look.

As a superfood, they contain numerous benefits to alleviate diabetic symptoms.

  • 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

6. Starchy Vegetables

Consider these your feel-good homemaking-esque foods — what you’d make to bring to a friendsgiving or dinner over at your in-laws.

Starchy vegetables such as sweet potatoes and yams, are a must-have.

  • Complex carbs and has a low glycemic index
  • High in soluble and insoluble fiber
  • Anti-inflammatory
  • Excellent source of minerals, antioxidants, and vitamin E
  • Lower cholesterol levels to prevent cancer and heart disease

7. Quinoa

They not only make an excellent and healthy substitution for rice or pasta, but quinoa doesn’t make you feel heavy and regretful afterwards.

As a complete protein, they contain all 9 essential amino acids and noteworthy health benefits:

  • Contains lysine to help the body absorb fat-burning calcium
  • Lower Cholesterol
  • Rich in Soluble Fiber
  • Help balance blood sugar levels

If all of these ingredients sound great, but throwing together a recipe still seems like a lot of work for you, you’re permitted to have a lazy day.

Turn off the stovetop, and make a meal delivery order straight from your phone instead. Fresh n’ Lean menu brings convenience, health, and ease into your own home by providing vegan meals that are excellent choices for those who are diabetic or gluten-intolerant and want in on a clean and still delicious diet.

With already-prepared meals delivered to your doorstep, you spend the night accommodating your dinner with a Friends marathon or movie night.

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