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Immortal Musings

Top 10 Foods for Diabetics

by Ralph Kenney

April 28, 2015

Top 10 Foods For Diabetics

Earlier this week I blogged about the benefits of green tea for Type 2 Diabetes. The research that prompted me to make this post was a recent article in The Journal of Medicinal and Aromatic Plants on three traditional natural remedies for diabetes, cinnamon, green tea and bitter melon. I focused mostly on green tea and added in my two cents worth on white mulberry tea and green tea as a synergistic approach.

This blog prompted a bunch of emails, many of which mentioned or asked about other foods that might also be helpful for diabetics. So, today I’ve put together a list of 10 foods that help fight diabetes.

  • Decaf Coffee
    – People tend to think because I sell tea I must be in the anti-coffee camp. But, for me, coffee is just another herbal infusion and one that (used in moderation) has some terrific health benefits. One study of over 40,000 people found that people who drink 3 cups of coffee per day have a 39.8% lower chance of developing Type 2 diabetes. But, opt for caffeine-free coffee because caffeine has been linked to increased insulin resistance. And, of course, leave out the sugar and syrup flavorings.

  • Turmeric –
    This yellow spice is available in any grocery store and is popular in Indian food. It contains a compound called Curcumin that has been shown reduce inflammation, arteriosclerosis and lower blood serum fatty acids. (I’ve got turmeric tea on my radar to add to our Wellness Collection. Let me know if you think that’s a good idea?)

  • Red Beans –
    The humble red bean deserves a place in the diabetic meal plan also. One 2012 study found that people who consumed 1 cup of red beans daily, lowered their blood sugar levels more than people on a high fiber – low GI diet. Red beans with turmeric sounds tasty to me!

  • Buckwheat –
    We don’t eat buckwheat much in the USA or Canada. Seems to be one of those grains (ok, technically a fruit, don’t get me started!) unfairly relegated to the health food aisle. It’s a dietary staple in many Slavic countries and delicious. Canadian researchers found in an animal study that buckwheat reduced blood glucose levels in diabetic rats by 12%-19%. You can substitute it for rice in most recipes. Another plus, it’s gluten-free. (I eat buckwheat in at least one meal a week and I think I’ve mastered the art of cooking it. If you want me to make a video, please give me a shout out in the comments area and I’ll set up a camera in the kitchen some time.)

  • Cinnamon –
    I mentioned cinnamon in the post earlier this week. In a 2012 study researcher found that people given 1-6 grams of cinnamon daily for 40 days experienced reduced blood glucose levels (18%-29%), reduced triglcerides (23% - 30%) and reduced cholesterol (7% - 27%)

  • White Mulberry Tea
    I have probably already talked your ear off about white mulberry and diabetes. The active compound in white mulberry leaf (DNJ) helps block absorption of dietary sugars. Read my blog for studies galore. CLICK HERE TO PURCHASE

  • Wakame –
    You may have tried wakame at your local sushi restaurant. It’s an edible seaweed, now available in the Asian section of many grocery stores. Wakame contains a compound called fucoxanthin which helps the body burn fat. In a Japanese study rats fed a high fat diet and wakame actually lost weight and improved their blood sugar levels.

  • Green Tea –
    My previous post was all about the benefits of green tea for diabetes. If you missed it, here’s the link,

  • Walnuts –
    A long term study of 138,000 women found that women who consumed at least 8 ounces of walnuts each month had a 24% lower risk of Type 2 diabetes. If you not a walnut fan, almonds have a similar benefit.

  • Dark Chocolate –
    I thought I’d finish with dessert. Several studies have reported benefits for both cardiovascular health and blood sugar management from dark chocolate. The darker the better apparently. Dark chocolate is rich in flavanols. In one Italian study, teenagers were given 100 grams daily of either dark chocolate or white chocolate. The group given dark chocolate experienced improved insulin resistance and sensitivity and decreased systolic blood pressure. When they’re ready to do this same study on American adults, I’m volunteering!

I could easily have made a top 50 list. There are lots of healthy foods for people fighting diabetes. The trick is being well-informed and making smart choices. As you can see from this list, smart doesn’t mean making a sacrifice.

Now, let’s see, what’s for dinner tonight …

I hope you found this interesting and useful. If you did, please leave me a comment below.


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