{Research Updates}– Superfoods for Diabetes

Health starts with this first step

Superfoods may be very helpful for those suffering from diabetes and prevention of disease.

Superfoods for Diabetes: (Part 1 of many)…

A recent article published by Sepalika.com provides information from multiple research studies that confirm the best way to manage diabetes is through proper diet. More specifically through the use of “superfoods.” The multiple studies showed various superfoods such as oily fish, broccoli, blueberries, beets and chia seeds can all help in the fight against diabetes. These foods have been shown to lower blood sugar levels, improve insulin sensitivity and improve blood sugar control. This is very promising for those suffering from diabetes because it may ultimately help them reverse this disease.


With diabetes being the seventh leading cause of death in the United States, the research never seems to end. Over 29 million Americans suffer from this disease and the numbers aren’t getting any better.  Diabetes is caused by a dysfunction of the pancreas. There are two forms of diabetes, Type 1 and Type 2.  Type 2 can be reversed through the use of proper diet and exercise.

This is where superfoods come into play.

Superfoods are defined as foods thought to be nutritionally dense and thus good for one’s health. There is no set criteria for determining what is truly a superfood though. Superfoods don’t have their own food group, as they can be either plant-based or animal-based. Popular superfoods have very large doses of vitamins and minerals that can help us fight off diseases and live longer lives. Some of the nutrients found in certain superfoods include antioxidants, healthy fats, fiber and phytochemicals. However, just because a food is considered a superfood, that doesn’t mean that one should eat unlimited quantities. For example, many superfood juices are still high in sugar and should be used in moderation.

For those suffering from diabetes, superfoods can provide a plethora of nutrients that can help balance blood sugar levels and improve insulin sensitivity, which may ultimately provide for disease reversal.

Here are some examples of superfoods that are very beneficial for diabetics to consume. Beans are a great source of protein and they are high in soluble fiber, which lowers blood glucose levels. Berries have been shown to decrease insulin resistance due to the content of compounds known as anthocyanins, which are members of the phytochemical family. Flaxseed has been shown to decrease fasting blood glucose levels.

Non-starchy vegetables are low in carbohydrates, which means a little goes a long way when it comes to filling up the gut and fighting hunger. Polyphagia or the urge to excessively eat, is a common symptom in diabetics. Non-starchy vegetables may be the answer to this problem. These veggies are also high in vitamins, minerals, fiber and phytochemicals. Non-starchy vegetables include artichokes, asparagus, broccoli, and beets. The American Diabetes Association also endorses most non-starchy vegetables as low glycemic index foods, which means diabetics can eat them with abandon and still avoid excessively high blood glucose levels.

As with anything, moderation is the key. But the use of these superfoods may be very helpful for those suffering from diabetes. In most cases, Type 2 diabetes is reversible. The question becomes what does the patient desire more. This will ultimately determine the outcome.

Understanding the right foods to eat is key in not only weight loss but for reversing or preventing diabetes. Not all veggies are created equal. Just as the right food combinations. This is just step 1 in the journey to prevention and sustained health when it comes to diet and what you should be eating. I recommend continuing this conversation by reading articles coming out soon that will address the “What should I be eating” question.

Looking to get started to making diet and lifestyle changes to prevent dis-ease or diabetes? Schedule a consult with Dr. Ellie at (425) 686-4498, not in the Seattle area? Check out our virtual consults at www.drellieheintze.com.

Ditch the Junk


Call or Schedule Now! (425) 686-4498

Call or Schedule Now!

(425) 686-4498

Dr. Ellie Heintze, ND, LAc

  • Master’s Degree in Acupuncture
    Bastyr University
  • Doctorate in Naturopathic Medicine
    Bastyr University
  • Master’s Degree in Chemistry
    Northern Arizona University
Dr. Heintze Acupuncturist and Naturopathic Doctor

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