10 Superfoods for Prediabetes & Type 2 Diabetes

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Written by Dara Birnboim, MS. Reviewed by Diana Licalzi, MS, RD, CDCES

Superfoods are nutrient-rich foods that offer significant health benefits and have gained attention for their potential to help manage chronic conditions, including type 2 diabetes. Incorporating superfoods into the diet can help regulate blood sugar levels, reduce inflammation, and improve overall metabolic health for individuals with type 2 diabetes. Here are 10 superfoods to include in your diet if you have prediabetes or type 2 diabetes. 

 

1. Berries

Let’s kick things off with berries! These gems are packed with antioxidants that can significantly improve insulin sensitivity. The vibrant colors aren’t just visually appealing; they’re indicative of the rich array of nutrients that can help improve blood sugar levels.

There is abundant evidence that eating berries is associated with a decreased risk of developing type 2 diabetes. For example, a systematic review and meta-analysis conducted by Guo et al. found that those who consumed berries on a regular basis had an 18% reduction in risk of developing type 2 diabetes. The researchers also found that with every 17g/day increase in berry intake, the risk of type 2 diabetes decreased by 5%! [1] So, not only are berries delicious, but they are also great for preventing and reversing type 2 diabetes. 

 

2. Chia Seeds

Chia seeds are a powerhouse of omega-3 fatty acids, antioxidants, magnesium, and fiber. Just one ounce of chia seeds provides almost 10 g of fiber.  Beyond their impressive nutritional profile, chia seeds can support heart health and improve insulin sensitivity. 

 

 A systematic review and meta-analysis demonstrated that chia intake in various forms and dosages can increase omega-3 levels, ALA, and EPA, in addition to improving the lipid profile in adults. So, intake of chia appears to have a protective effect on lipid profile, decreasing total cholesterol, bad (LDL) cholesterol, and triglycerides and increasing good (HDL) cholesterol. [2] Given the close relationship between dyslipidemia and type 2 diabetes, the observed improvements in lipid profile associated with chia intake could contribute to lowering the risk of complications associated with type 2 diabetes.

 

3. Avocado

Next on our list is the beloved avocado. It’s not just a trendy toast topper; avocados can slow down the absorption of sugars. Their healthy fats and fiber content make them a fantastic addition to a diabetes-friendly diet. A study conducted by Senn et al. found that among those with type 2 diabetes, on average, consuming ⅓ of a medium avocado, or 50 g/day, was associated with lower hemoglobin A1c and lower fasting glucose. [3] 

 

4. Pumpkin, Zucchini & Squash

For those craving pasta but aiming for a more blood sugar-friendly alternative, consider incorporating pumpkin, squash, or zucchini. These veggies can be transformed into satisfying noodle substitutes, offering a tasty and nutritious option.

These vegetables are also high in fiber, so they can help control your blood sugar. Because the body can’t absorb and break down fiber, it doesn’t cause a spike in blood sugar like other carbohydrates do. This can help keep your blood sugar in your target range.

Since fiber can’t be digested, it moves slowly through the stomach, making you feel fuller for longer, which helps with weight management. Many high-fiber foods are low in calories, which can help with weight loss.

 

5. Chili Peppers

Now, let’s add some color to our plate with chili peppers. Not only do they bring a nice crunch, color, and spice to meals, but they also offer a high dose of vitamins and minerals. A study by Kiran et al. also found that consuming chili peppers both during and after meals can help control postprandial increases in blood glucose and insulin levels. [4]

 

 

6. Broccoli & Broccoli Sprouts

Broccoli is next on our list – a cruciferous vegetable that deserves a special mention. It’s not just high in fiber; it also contains sulforaphane, a compound shown to help reduce insulin resistance and improve overall health. In a study by Axxelson et al., obese patients with type 2 diabetes who consumed broccoli sprouts, which contain high levels of sulforaphane, had lower HbA1c and fasting blood glucose levels after 12 weeks compared to those who did not. [5]

 

7. Garlic

Adding garlic to your meals can be a tasty way to benefit your health. Several studies suggest that consuming moderate amounts of garlic (at least one clove or equivalent daily) when you have type 2 diabetes can help regulate your blood sugar levels and improve insulin sensitivity. Results from 9 studies on garlic and diabetes showed a significant reduction in fasting blood glucose (sugar) within 1-2 weeks in the group taking 0.05-1.5g of a garlic supplement daily. Additionally, A1C was significantly reduced by week 12. [6]

 

8. Beans

Beans are not only versatile and delicious but also high in fiber. Their high fiber content slows down glucose absorption, making beans an excellent choice for managing blood sugar levels. They’re also a great source of plant-based protein, making them a great swap for red meat, as evidence shows red meat is associated with an increased risk of type 2 diabetes.[7]

 

 

9. Spinach

Spinach is a superfood that can easily be added to soups, salads, smoothies, and sandwiches. Packed with vitamins and minerals, including iron and magnesium, it is a valuable addition to a diabetes-friendly diet, with evidence supporting its role in reducing insulin resistance. For example, regular consumption of spinach combined with some forms of exercise can improve insulin sensitivity in obese men and women.[8] 

 

10. Flaxseed

Last but not least, flaxseed. These tiny seeds are a fantastic source of fiber and alpha-linolenic acid (ALA), an omega-3 fatty acid. Their anti-inflammatory properties are another superfood that can help treat type 2 diabetes. Add them on top of salads or opt for pre-ground flax seeds and add to smoothies, yogurt bowls, or cereal! A study conducted by Moreira et al. found that men with type 2 diabetes who consumed 15 g (about 1 tablespoon) of ground flaxseed with their breakfast experienced, on average, statistically significant decreases in postprandial glycemic responses compared to men who did not supplement with flax. [9] 

 

Incorporating superfoods like these into your diet can play a crucial role in managing and treating type 2 diabetes. While no single food will ever be a “cure” for diabetes, adding more of these nutrient-dense foods to your diet can help support better health outcomes and quality of life.

 

References 

[1] Guo et al. (2016). Associations of dietary intakes of anthocyanins and berry fruits with risk of type 2 diabetes mellitus: a systematic review and meta-analysis of prospective cohort studies. European Journal of Clinical Nutrition.

[2] Silva et al. (2021). Chia seed (Salvia hispanica L.) consumption and lipid profile: a systematic review and meta-analysis. Food & Function.

[3] Senn et al. (2023). Associations between avocado intake and measures of glucose and insulin homeostasis in Hispanic individuals with and without type 2 diabetes: Results from the Hispanic Community Health Study/Study of Latinos (HCHS/SOL). Nutrition, Metabolism & Cardiovascular Diseases.

[4] Ahuja et al. (2006). Effects of chili consumption on postprandial glucose, insulin, and energy metabolism. American Journal of Clinical Nutrition.

[5] Axelsson et al. (2017). Sulforaphane reduces hepatic glucose production and improves glucose control in patients with type 2 diabetes. Science Translational Medicine.

[6] Wang et al. (2017). Effect of garlic supplement in the management of type 2 diabetes mellitus (T2DM): a meta-analysis of randomized controlled trials. Food & Nutrition Research.

[7] Würtz et al. (2020). Replacing the consumption of red meat with other major dietary protein sources and risk of type 2 diabetes mellitus: a prospective cohort study. American Journal of Clinical Nutrition.

[8] Alizadeh et al. (2023). Supplementation with spinach-derived thylakoid augments the benefits of high intensity training on adipokines, insulin resistance and lipid profiles in males with obesity. Frontiers in Endocrinology.

[9] Moreira et al. (2022). Acute flaxseed intake reduces postprandial glycemia in subjects with type 2 diabetes: a randomized crossover clinical trial. Nutrients.