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With diabetes, it is important to be careful about how certain foods can impact blood glucose levels. As part of balanced and healthy eating, some foods can be beneficial in helping the positive management of the levels of blood sugars, as well as providing additional health benefits to help reduce the risk of developing diabetes related health complications and health conditions.

In the modern internet world there is an overwhelming amount of information; it can be hard to find health advice that you can trust, particularly as the main media channels are typically dominated with a single, orthodox narrative.

We always take an evidence-based approach, orientated towards a holistic and Personalised Health approach, and aim to provide you with actionable knowledge and tips to help you on your journey to optimal health.

In this article we’ll look at our top 7 nutritious and warming winter superfoods that can help support the management of diabetes. They are also all excellent foods to eat during the winter to support overall health, if you don’t have diabetes. Choosing the right foods can help stop the symptoms of diabetes from getting progressively worse, as well as help prevent the occurrence of type 2 diabetes.

  • Avocados: These powerhouses pack a nutritional punch. They contain about 20 different vitamins and minerals, notably vitamin C, E and K, as well as being high in lutein and potassium. An excellent source of healthy fats which help to slow the digestion of carbohydrates, and so exert a stabilising effect on blood sugar balance. Their high fibre content can help too, as studies have shown high fibre intake can lessen the risk of developing diabetes, as well as help to manage it. Vitamin E is an important vitamin which can improve oxidative stress and glucose management, partly by improving insulin resistance and lowering fasting blood glucose levels.

  • Walnuts: A brilliant combination of healthy fats, protein and fibre, these nuts exert numerous health benefits. They contain fatty acids which can increase levels of beneficial cholesterol whilst decreasing levels of harmful cholesterol, important in lowering the risk of chronic cardiovascular conditions such as heart attack, which present as a higher risk factor for people with diabetes. Regularly eating walnuts can help diabetics to reduce fasting insulin levels, and so prevent hyperglycaemia. One study showed that the risk of heart disease was 20% lower in people with type 2 diabetes eating five servings of nuts a week compared with those who ate less than one serving a month. Choose as a healthy snack over crisps or crackers.

  • Ginger: This warming root is high in beneficial antioxidants and so exerts an anti-inflammatory effect on the body. Studies have found that ginger can help people with type 2 diabetes by reducing fasting blood sugar levels, modulating insulin release, and improving insulin sensitivity. Steep in hot water or add to stir fries and curries.

  • Parsnips: Sweet tasting and inexpensive, parsnips are a useful source of fibre, particularly soluble fibre, which helps to regulate blood sugar levels and lower cholesterol levels. They also contain plenty of vitamin C, vital in supporting the body to fight infections and regulating the immune system. Roast with olive oil rather than less healthy vegetable oils, and pair with other seasonal root vegetables such as swede and turnip for an extra vitamin and mineral boost.

  • Oranges: A common misconception is that diabetics should not eat fruit, because of its sugar content. However, the absorption of the natural sugar in fruit, called fructose, is slowed by its dietary fibre content, reducing its impact on blood sugar levels, by avoiding causing a sudden spike. Oranges are a low GI (Glycemic Index) food, meaning they trigger a slower rise in blood sugar levels. They are an excellent source of vitamin C – in fact just one orange can provide over 90% of your daily recommended amount of vitamin C. They also contain other vital vitamins, minerals and antioxidants, as well as flavonoids which can help reduce oxidative stress, inflammation, and insulin resistance. Combine wit other citrus fruits such as lime and grapefruit which exert similar health benefits.

  • Beetroot: A rich source of folate (vitamin B9), potassium, fibre, antioxidants and other beneficial nutrients, beetroots exert anti-inflammatory effects in the body and have been eaten for their health benefits for many centuries. The high amount of phytochemicals they contain can help to regulate glucose and insulin. Diabetes can cause damage to both small blood vessels (microvascular damage) and large blood vessels (microvascular damage). This damage can contribute to developing other complications with diabetes that can impact the kidneys, eyes, heart and other parts of the body. As beetroot contains high levels of antioxidants, which work to reduce oxidative stress levels and fight free radicals, it can help to reduce the risk of developing diabetes related health complications such as retinopathy, and kidney and cardiovascular disease. High blood pressure is a common diabetic complication and studies have shown that regular consumption of beetroot juice can help to lower blood pressure.

  • Kale: Packed with useful antioxidants such as vitamins A, C and E, as well as calcium, iron, potassium, and fibre, this leafy green exerts protective properties on many aspects of the body’s functioning. Kale can help to reduce blood pressure by relaxing blood vessels, and the high fibre content can assist in balancing glucose levels. The antioxidants vitamin C and alpha-linolenic acid (ALA) can help reduce the risk of developing diabetes related health conditions, and can help with improving insulin sensitivity.

Takeaway

As well as our top 7 winter superfoods for diabetes, it is important to maintain a focus on eating a variety of vegetables, legumes, lean meats and whole grains, and including small quantities of healthy, minimally processed proteins and fats, to help to maintain blood sugar levels and avoid spikes and troughs, and consequent over production of insulin.

Choosing low GI foods can help improve blood sugar management, particularly when you pair these foods with healthy fats and proteins. High GI foods, such as bread, cereals and dried fruits should be minimised as they can contribute to a rapid rise in blood sugar levels.  Intermittent fasting can also be considered as a useful approach to managing type 2 diabetes.

At Amchara we provide education on how to improve your relationship with food, and we can offer advice on how to make positive nutritional choices based on a balanced diet comprised primarily of natural, unprocessed whole foods, to help you regain optimal health.

Our retreats are designed to help you detoxify both physically and mentally, and our Personalised Health practitioners will support you in a transition to a healthier eating pattern, and empower you to ‘Change for Good’.

On an Amchara health retreat you will be immersed in a supportive and nurturing environment that enables you to switch off, relax and kickstart your health journey, with tailored advice from our Personalised Health practitioners, taking into account your individual health circumstances and goals, and including physical activities and empowering, educational talks.

Or why not try Amchara Juicery – cold-pressed, nutritious juices delivered to your door to help you boost your health, naturally. Created by Amchara’s expert in-house health team, you can enjoy a range of fresh, organic juice cleanses (and super soups) at home.

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