By Dr. Chris Driscoll
Being cautious about your health doesn’t have to be a dull and agonizing check off your to-do list. You can make it fun by trying new foods and recipes throughout the week. It’s not hard to cover all the basics, especially if you eat a variety of naturally colorful foods and flavors every day. Lowering and stabilizing your blood sugar is an essential demand when you want to prevent diabetes from occurring or progressing. Add these seven superfoods to your meals, (or eat them as a snack through the week) and watch the level of your health transform with ease.
This rooted superfood is an excellent choice as a main dish, side dish and even a snack on a lazy day. They are packed with fiber, have a low glycemic index, and are easy to cook. The best way to prepare a sweet potato is to roast/bake it in the oven. They go great paired with leafy greens or even just topped with a dash of cinnamon (which is also a superfood).
Another rooted superfood is Turmeric. You might have heard of this spice when visiting restaurants with Caribbean or Indian cuisine. It’s said to have the best medicinal history of preventing disease and illness in many cultures around the world. Curcumin, the active ingredient in Turmeric, can prevent inflammation and the activation of cancerous cells.
Wild blueberries are one of the best power fruits to hit the list. Not only are they packed with soluble fiber, but they also offer a good source of insoluble fiber. Having both of these properties allows this superfood to flush out your system which, in turn, improves your blood sugar levels. Anthocyanins are one of the specific types of antioxidants found in blueberries giving them their vibrant blue color. You can find blueberries at your local grocery store and farmer’s market just about all year-round depending on where you live. Freeze them for smoothies, eat them for a snack, or add them to muffins and pancakes for breakfast.
Organic oats are another easy meal you can whip up to reduce your risk of diabetes. Oats pack large amounts of magnesium and fiber. These two components help the body produce insulin and adequately regulate your blood pressure. Oats are super versatile to cook with and easy to make on any day, making them fit well into any schedule. You can boil them for breakfast and add fruit, or add them to muffin and cookie mix. Surprisingly, there are recipes that use oats as an alternative to using flour.
While making dietary plans to lower your blood sugar, you should highly consider adding kale to your grocery list. This super leafy green is one of the best non-starchy vegetables available. It’s super nutrients build up your immune system, burn fat, and regulate blood pressure. It’s easy to add to a salad, eat with fresh fruit, or throw in your smoothie for breakfast.
Another versatile food to eat is the heart-healthy avocado! It offers the right amount of fats, improves cholesterol levels, and has enough carbs to keep you feeling full. You may think it’s a vegetable, but it’s technically a fruit. It goes great paired with strawberries or as a topper for toast. Cooking with avocado is a breeze. Plan to make pasta, guacamole, salads, and sandwiches with it. The only downfall to eating avocado is the painful wait for them to ripen. Worry not – placing avocados in a brown paper bag can speed up the process. Try this fabulous salad!
Last, but not least, on our superfoods list is the bold and bright cranberry. Most people only know about cranberries when it comes to holiday dinners, but there are other ways to indulge in this power-packed fruit. Since cranberries have high antioxidant levels, they reduce cholesterol and lower blood pressure. Much like the other foods listed, you can have this in salads, smoothies, or by themselves for a snack. The best part? You never have to feel guilty about munching on these tangy treats. Make your own Cranberry Sauce.
Your food doesn’t have to be boring just because your blood sugar levels are out of whack. Processed foods are filled with additives and sugars, and provide very minimal nutrients and can actually harm you. You can make better tasting, healthy meals when you use ingredients like the ones listed above. Your best option is to always to use unprocessed, whole food items and prepare your own food ahead of time to make mealtimes faster and easier. Now get out there and have some fun making better choices for a healthier you!
Dr. Chris Driscoll, chief clinic director at Omaha Integrated Health. Chris specializes in finding and treating the hidden hormonal and physiological insufficiencies that contribute to the development of type II diabetes.