superfoodsWhat are they? Can they help with diabetes management? Read on to learn all about how superfoods can improve your health!

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March 14, 2017© 2017 Informed Data Systems, Inc.

References: 1. https://dornsife.usc.edu/assets/sites/208/docs/Neal.Wood.Quinn.2006.pdf2. http://onlinelibrary.wiley.com/doi/10.1002/ejsp.674/abstract

what is a superfood?Whole, natural foods packed with vitamins and antioxidants.

Super foods are nature's nutrient powerhouses!

Medium

56-69Low

(good)

55<High(bad)

70>

Glycemic index is a number that indicates how quickly your body turns the carbs in a food into glucose. The higher the number, the faster your blood sugar will rise. To prevent high blood sugars, aim for foods with a low glycemic index.

GLYCEMIC INDEX

(GI)

top 10 diabetes superfoodsThese diabetes-friendly superfoods have a low

glycemic index and are packed with key nutrients.

Egg

Nutrients

Protein

Choline

Amino acids

Low calorie

Inexpensive yet nutrient-dense

Sustained fulness

Benefits

Glycemic Index = 0

Super TipMake sure to eat the yolks—they contain the majority of the nutrients!

Avocado

Nutrients

Dietary fiber

Healthy fat

Vitamin E & C

Promotes fullness and healthy digestion

Battles free radicals

Lower cholesterol & triglycerides

Benefits

Glycemic Index = 10

Super TipRemove the stem from your avocado. If it comes away easily and is green underneath, your avocado is good and ready to eat!

Chia Seeds

Nutrients

Fatty acids

Calcium

Protein

Energy boost

Digestive health

Lower blood pressure

Benefits

Glycemic Index = 1

Super TipAdd a 1 tbsp of chia seeds to your water for a flavorless protein boost!

Broccoli

Nutrients

Vitamin C & K

Folate

Carotenoids

Anti-inflammatory

Cancer prevention

Healthy complexion

Benefits

Glycemic Index = 15

Super TipSeason your broccoli with olive oil and pop under the broiler for a crunchy, low-carb snack or side dish.

Goji Berries

Nutrients

Amino acids

Vitamin A & C

Iron

Boost immunity

Mental function

Anti-inflamatory

Benefits

Glycemic Index = 29

Super TipAdd a handful to a glass of herbal tea— drink the tea and eat the hydrate berries!

Salmon

Nutrients

Omega-3s

Vitamin B12

Selenium

Hormone production

Muscle & tissue health

Reduced inflammation

Benefits

Glycemic Index = 0

Super TipAdd a salmon fillet to any salad for a protein and flavor boost.

Tomato

Nutrients

Lycopene

Vitamin A & C

Potassium

Heart health

Combat free radicals

Improved BG and insulin levels

Benefits

Glycemic Index = 15

Super TipCommercial sauce is packed with added sugar! Make your own using olive oil, garlic, and basil.

Kale

Nutrients

Vitamin A, K & C

Copper

Beta-Carotene

Anti-inflammatory

Cardiovascular support

Urinary health

Benefits

Glycemic Index = 3

Super TipHomemade kale chips are an awesome substitution for high-carb chips.

Carrots

Nutrients

Vitamin A & K

Biotin

Antioxidants

Lower cardiovascular disease risk

Promote eye health

Cancer protection

Benefits

Glycemic Index = 20

Super TipCarrots have the lowest GI when eaten raw. Sub chips for the crunchy veggies and dip in low-carb guac.

Coconut Oil

Nutrients

Fatty acids

Improve insulin sensitivity

Lower body fat

Antibacterial & antiviral

Benefits

Glycemic Index = 35

Super TipReplace milk with coconut oil. Blend 2 tbsp into your coffee for a frothy, creamy drink.

Benefits

lower blood pressure

younger looking skin

stronger immune system

lower Alzheimer’s risk

healthy digestion

weight management

fight cancerstronger bones

other superfoods

Açai Flax

Whole Milk Yogurt

Blueberry

Green Tea Lentil

Radish Walnuts

Mulberry Pickles

Sauerkraut

Dark Chocolate Olive Oil

Jalapeño Pepper

Zucchini