Top Plant Based Whole Foods for Diabetics

Hello and welcome to Hoolabalu.

Eating healthy is the key in managing diabetes. But let’s be honest, it is not always easy to make the right food choices with a busy lifestyle.

However, making small changes to your diet will help improve your overall health.

In today’s video, we will take a closer look at some of the top plant based whole foods for diabetics.

1. Spinach

Turns out that Popeye didn’t guzzle all that spinach for no reason. Not only is spinach low in calories and carbohydrates, it is also particularly high in magnesium, a mineral that can help regulate blood sugar.

By eating foods rich with magnesium in our diet, it can help offset the low level of magnesium usually seen in people with diabetes. [1]

2. Broccoli

A recent Swedish study reports that an antioxidant compound found in broccoli, called sulphoraphane, can help lower blood glucose with type 2 diabetes.[2]

Broccoli is also a great source of vitamin C, potassium and fiber.

3. Sweet Potato

When it comes to meal planning for diabetics, not all potatoes are the same.

According to an Australian wellness site, sweet potato is considered a superfood for diabetics. Not only that it helps in stabilizing blood glucose levels, this root vegetable is also a good source of fiber, particularly when the skin is also eaten. [3]

4. Avocado

Avocado is one of the best sources of healthy fat in a plant-based diet, diabetic or not. It naturally contains over 80% of good fat, of which 10g comes from monosaturated fats and 2g from polyunsaturated fat per 100g serving.

According to some studies, the monosaturated fats in avocado can help in lowering cholesterol levels by 17% in just one week. [4]

Avocado is also considered a low-GI food, which is beneficial for diabetics. You can find out more about glycemic index in another video we did https://youtu.be/gFrSGgN3z3U

5. Legumes

Lentils, chickpeas, beans, and peas, are all considered part of the legume family. This food group makes an excellent choice to include in dietary management as it may help controle blood glucose levels. This is because it is rich in protein, calcium, potassium, magnesium and fiber.

6. Nuts
Nuts are great snack options for diabetics as they are loaded with fiber and protein. They are also filled with high levels of healthy fat, which contribute to “good” cholesterol.

7. Apples

It is crucial to keep an eye on your carbohydrate intake if you have diabetes.

A medium size apple contains 25g of carbs, but almost 20% of those are fiber. Fiber delays the digestion and absorption of carbs, causing you to feel full without spiking your blood sugar levels as quickly. [5]

Also, the antioxidants found in apples may lower the risk of diabetes. [6]

8. Blueberries

This small but mighty fruit certainly contains lots of power to manage diabetes. Fruits like blueberry contain fructose, a natural sugar that doesn’t require insulin to be metabolized…In other words, it doesn’t raise blood sugar! [7]

It also contains an antioxidant, called phytochemicals, which may reduce the risk of type 2 diabetes. [8]

9. Turmeric

This ginger-family spice has been used for centuries in Eastern medicine and cooking! It is known for pain relief, improving digestion and for its antioxidant and anti-inflammatory properties. Curcumin, the active component in the spice may be the source of these benefits.

A 2013 study shows that curcumin may decrease the level of glucose in blood, as well as preventing diabetes. [9]

Whether you are diabetic or pre-diabetic, the right meal plan will certainly help improve your blood glucose and cholesterol … and also help keep your weight on track.

Of course, the food we covered today shouldn’t be the only foods you eat. However, by including some or all of these items in your diet, it will help improve your overall health.