4 Simple Superfood Recipes to Fight Type 2 Diabetes

You’ve heard this word countless times: superfood. But what exactly does this mean? Simply put, a “superfood” is a food rich in nutrients. Often, a high percentage of a particular nutrient can make a superfood “super”, such as vitamin A or potassium.

Incorporating the right superfoods into your diet is critical when fighting chronic diseases such as type 2 diabetes that are often preventable. It’s easy! Here’s what you need to know about superfoods for diabetes, plus four recipes that experts recommend for breakfast, lunch, and dinner.

Superfoods for diabetes

Type 2 diabetes is a chronic disease in which your body doesn’t make enough (or doesn’t make) insulin, or doesn’t use insulin properly to metabolize glucose, which your body needs for itself Sugar that provides energy. While genetics definitely plays a role, research shows that diet and exercise habits are also major factors in the development of type 2 diabetes. For example, risk factors such as obesity, high cholesterol, high blood pressure and low physical activity can be reduced or even eliminated by eating right and exercising regularly. Type: Diabetic superfood.

Here are 10 so-called superfoods you can add to your daily diet:

• Beans
• Dark leafy greens
• Citrus
• quinoa
• Berry
• Tomatoes
• Fish rich in omega-3 fatty acids
• Fiber-Rich Whole Grain Products
• Nuts
• Skimmed milk and yogurt

According to the American Diabetes Association, these foods are high in fiber, protein, and healthy fats (as well as vitamins and antioxidants), while low in simple sugars and saturated fats. In other words, they’re full of good stuff, without all the bad stuff that’s known to increase your risk of type 2 diabetes. They also have a low glycemic index, which is an important ranking of carbohydrate foods based on their effect on blood sugar.

But before you “overwhelm” your diet with an endless supply of these diabetic superfoods, it’s important to realize that superfoods are also part of the myth. While some vegetables and fruits are nutritious, experts stress that no single food can prevent or reverse disease. Just like anything else, superfoods should be consumed in moderation and as part of a balanced diet and regular exercise regimen to reap their full benefits.

“The origin of ‘superfoods’ appears to be because of their high nutrient content of specific nutrients,” says Puja Mistry, a Houston-area nutritionist at H-E-B grocery store. “For example, kale is a superfood because of its high vitamin K content. The antioxidants of acai and blueberries, the healthy fats of avocado, and the protein of edamame. However, these foods alone won’t get the job done. They’re the ones they provide An excellent source of , but works best when combined with a variety of healthy foods. Basically, one food alone won’t cure any disease.”

With this philosophy, it’s relatively easy to incorporate diabetes-friendly superfoods into your daily meals. If you’re not sure how, these dietitians and nutritionists offer four easy superfood recipes you can make and enjoy without a culinary degree.

Breakfast

If you don’t like breakfast, or prefer to eat on the go, a breakfast smoothie is the perfect way to start your day, especially with a fiber-rich drink. Rebecca Lewis, HelloFresh’s in-house nutritionist, offers a personal favorite recipe that’s both beautiful (and easy!) good for you.

A post by Rebecca Lewis, RD (@rebeccalewisrd) on Jun 17, 2016 at 2:01pm PDT

Turmeric Orange Smoothie

Ingredients:

• 8 ounces of water
• 2 medium carrots
• 1 orange
• 1/2 cup frozen mango
• 1 inch turmeric root, grated = 1 tablespoon (if you can’t find it, use 1 teaspoon turmeric powder)
• 1 inch sliced ​​ginger, grated = 1 tablespoon

Direction:

1. Peel (grate if necessary) the oranges, carrots, turmeric and ginger.

2. Puree all ingredients and enjoy!

*Tip: Be careful when touching turmeric. Once used as a fabric dye, turmeric can seriously stain your clothes.

“Most superfoods are plant-based,” Lewis said. “This is important because the foundation of any diet designed to increase health and well-being includes a high intake of fruits and vegetables, which are also rich sources of fiber. This is crucial for people with diabetes, as fiber slows the rate at which sugar enters the bloodstream (and help suppress appetite).”

In addition, Lewis’ smoothies contain turmeric, a ginger-like spice that helps treat and prevent type 2 diabetes.

Lunch

For many busy people, lunch is a common time to eat poorly. But if you eat well throughout the day, eating lunch regularly can offset all your hard work. So instead of driving for a drive-thru, eat a nutrient-dense superfood the night before or in the morning. It will help you reduce your sugar and fat intake while fueling your day. Do you like delicious salads? Registered dietitian and food blogger Kaleigh McMordie, MCN, RDN, LD has a formula perfect for satisfying your hunger pangs and fighting Type 2 diabetes.

Blackberry Peach Salad

Salad Ingredients:

• 3 cups chopped kale
• 20 mint leaves
• 1 cup fresh blackberries
• 1 large peach, diced
• 1/4 cup crumbled goat cheese
• 1/4 cup toasted almonds

Seasonings:

• 1/2 tablespoon lemon juice
• 1/2 tablespoon apple cider vinegar
• 1/2 teaspoon honey
• 1 tablespoon olive oil
• 1/4 tsp poppy seeds

Direction:

1. Heat almonds in a nonstick skillet over medium-high heat until light brown and fragrant.
2. In a large bowl, combine kale, mint, berries, peaches, goat cheese and almonds.
3. Toss the dressing together and pour over the salad.

*Tip: Store leftovers in an airtight container in the refrigerator. This salad can be made a day ahead if you plan to eat it

“A piece of kale won’t cure anything,” McMurdy said. “It’s best to eat five or more servings of fruits and vegetables a day, so consider one serving as an antioxidant-rich ‘superfood.'” Aim to eat nuts at least twice a week and fish at least twice a week. ”

Lunch snacks

When afternoon hunger strikes, don’t rush to grab a bag of chips or other prepackaged snacks that contain sugar and saturated fat. Instead, eat a cup of fat-free, unsweetened yogurt and fruit or nuts. If you have a sweet tooth, try this easy protein shake with H-E-B Health and Wellness. The added matcha tea is an extra refreshment for a midday refreshment.

Chocolate Matcha Protein Smoothie

Ingredients:

• 2 tablespoons chocolate whey powder
• 1 teaspoon matcha
• 1/2 medium banana
• 1 cup skim milk
• 1 tablespoon flaxseed
• 1 cup ice cream

Direction:

1. Place ingredients in a blender until smooth and ready to eat.

“Snacks like these are proof that you can treat yourself and still fight diabetes, as long as you do it in moderation,” Mistry says. “The ‘diabetic diet’ is really just a way of focusing on managing carbs and making sure they’re eaten regularly and regularly, while mixing fat and protein to slow digestion. It doesn’t mean eliminating certain food groups or avoiding certain things .”

Dinner

After a long day, you may be craving the easiest dinner to make. But it’s important not to eat heavy meals in the evening because you’re usually the least active and burn the fewest calories, which can lead to spikes in blood sugar and weight gain. For a hearty meal, try delicious grilled salmon that can be prepared in under 30 minutes, like this one from Glycoleap chief nutrition advisor Hannah Berkeley.

Lemon Garlic Baked Salmon

Ingredients:

• 4 salmon fillets
• 3 cloves garlic, chopped
• 2 tablespoons cilantro, chopped
• 1 lemon, juiced
• 1 tablespoon olive oil

Direction:

1. Preheat oven to 350°F.
2. Mix the olive oil and lemon juice in a small bowl.
3. Rub the fillets with chopped garlic and serve on top of the casserole.
4. Pour in the olive oil mixture and sprinkle the cilantro over the fish.
5. Cover with aluminum foil and bake for 15 to 20 minutes. The fish is ready when it crumbles easily with a fork.

“Limit red meat intake to once or twice a week and try some healthier options [like salmon],” Berkeley advises. “Replacing some saturated fats with healthy fats can help reduce inflammation and make your heart healthier. But be careful with your portion sizes. Even healthy fats in olive oil, avocados, oily fish and nuts are high in calories!”