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Diabetes Superfoods

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The 14th of November 2016 is World Diabetes Day, which aims to raise awareness and spread information about diabetes. In honour of this important day, we’ve compiled a list of the five best superfoods for diabetics.

Non-starchy Vegetables

Out of all nutrients, carbohydrates affect our body’s glucose level more than anything. For this reason, non-starchy vegetables are a great choice for diabetics. Examples of such vegetables include asparagus, broccoli, and beets, which means you’re also getting a whole host of other vitamins and nutrients at the same time.


It has been suggested that tomatoes could have positive effects on preventing or fighting cancer, due to a substance known as lycopene. Lycopene is a chemical compound that helps give tomatoes their red colour, and we now believe that they could help with some of the side effects of diabetes also. Research has shown that when tomatoes are consumed either raw or cooked, it could lower your risk of cardiovascular issues that are heavily associated with diabetes.

Leafy, Dark Vegetables

Dark green vegetables with leaves are so packed full of vitamins that some of them have more than 100% of our needs. Kale for example provides more vitamins A & K than our recommended daily allowance (but not so much that you need to worry). Collards and spinach are two other great examples. Since they are low in both calories and carbohydrates, they help keep your blood pressure low, and you can eat them to your heart’s content.

Omega-3 Fish

Any fish with omega-3 acids can lower your risk of heart disease and help stave off some of the main concerns around diabetes. Fish also don’t have carbohydrates (assuming you’re not getting battered cod or anything), which means that you can introduce them into your regular diet without having to worry about your blood pressure.

Fortunately for us, wild Atlantic salmon are almost universally known for being pretty much the healthiest fish you can eat, a fact that is especially true for those with diabetes. With Irish salmon in plentiful supply, these are the perfect choice. Just remember, the salmon must be wild, not farmed. 


While fruit in general tends to be filled with a variety of vitamins and nutrients that keep us fighting fit, berries in particular can help diabetics stay in top form. Raspberries, strawberries, and blackberries are all fantastic sources of vitamin C, but it is blueberries that really stand out from the rest, as they have among the highest levels of antioxidant properties of any food. So if you’re a fan of berries, feel free to eat them until you’re blue in the face.