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8 Top Superfoods That Are Worthy Adding To Your Diet

July 29, 2021
By Kaveri Karlekar,
Nutritionist

As the name suggests, there must be something about these foods that they are labelled as superfoods. Is this just hype, or do they live up to expectations?

Globally, food industries have made millions selling their products under the name of superfoods. The term has become ubiquitous in the wellness industry. Here are some Smit Fit observations on superfoods.

What are superfoods?

Foods derived from plant sources that are nutrient-dense, and have health benefits, are known as superfoods. When we focus especially on superfoods for diabetics, what do we infer? Those food choices which are high in nutrient content and low glycemic index which do not spike blood sugar levels are classified as superfoods for diabetes.

Foods at the top of the superfood chain

Let’s open up the health basket of superfoods and find some relevant ones for diabetes and incorporate those superfoods into your diet. It’s time to make some intelligent and smart food choices.

  • Berries

Berries are synonymous with antioxidants, which when added to your diet increase the appetite with their vibrant colour. This highly nutritious superfood – are a powerhouse of immunity-boosting compounds called Anthocyanins. It helps in managing cardiovascular issues and improving insulin sensitivity, thereby reducing the risk of type 2 diabetes.

  • Salmon

Salmons are undoubtedly one of the richest sources of omega -3 fatty acids that help improve bad cholesterol and increase HDL or good cholesterol levels. Add salmon in curries or mix with staples to make a wholesome meal. Eat it grilled or baked, or even add it to salad for a light and refreshing meal.

  • Walnuts

This small nut resembles our brain and is packed with polyphenols and vitamin E with higher antioxidant content. It is also considered a super plant source of omega-3 acids. Walnuts not only prevent degenerative issues but also help to cure inflammation which is the root cause of many diseases. So, let’s munch on these healthy nuts to extract the most out of them!

  • Citrus Fruits

The tempting sight of these brightly coloured citrus fruits like oranges, lemons, mandarins and Indian gooseberries are instant pick-me-ups. Do you know that these are loaded with vitamin C, antioxidants, and dietary fibres? These play a crucial role in controlling our sugar levels. They are also low in calories, which is like a bonus! So go ahead and indulge!

  • Cinnamon

Why should our humble spices remain behind in the race of Superfoods? Although many seeds and spices are in the running, let’s focus on commonly available kitchen spices which may be underrated, but come with huge benefits – like Cinnamon. Cinnamon helps in reducing cholesterol and blood sugar levels. The antioxidant and anti-inflammatory properties of this spice make it all the more important. It also helps in improving insulin sensitivity. So, it is a magical spice that helps not only those with diabetes but also those with neurological conditions like Parkinson’s and Alzheimer’s.

  • Avocado

This incredibly nutrient-rich fruit boasts a high MUFA (monounsaturated fatty acid) content. This form of healthy fat is good for the heart and the brain. It contains vitamins and minerals which help to prevent osteoporosis and cancers. Enjoy it in your salads, make a healthy fruit smoothie, or jump-start your day by having it for breakfast with toast.

  • Whole Grains

These are staples in our diet and form the base of any meal. Rich in nutrients like complex carbohydrates, dietary fibres, vitamins and minerals, they are the major source of energy and help in maintaining our body functions. The dietary fibre content in whole grains is high, which help in controlling elevated sugar levels. Whole grains come in a wide range like barley, oats, brown rice, quinoa, buckwheat etc. You can select any whole grain to reap the benefits.

  • Sweet Potatoes

This humble vegetable has been around since the famed Spanish explorer Christopher Columbus discovered it during his travels in 1942 but gained popularity in recent times particularly because of its rich nutrient content. It has a high content of vitamin A, B, C and D, and minerals like potassium, iron and zinc and high fibre content. Try having it boiled instead of fried or baked, as it lowers the glycemic index and makes it healthy for people with diabetes.

Mother nature has blessed us with numerous Superfoods, but we are unaware of their nutritional value and their importance. Let’s make a difference in our health by incorporating them into our daily regime.

We need to understand that taking care of disorders with medical help and food is a symbiotic relationship. Controlling sugar levels doesn’t mean living in deprivation. It means eating healthy, well balanced, delicious, nutritional foods. With these healthy tips, you can still enjoy your favourite meals and stay healthy!

Summary

Food plays an important role in our lives. Eating good, healthy, nutrient-dense food also impacts one’s psychological health. Choosing the right foods and eating them wisely may help to prevent health disorders. It is always beneficial to add superfoods to your health quotient. Superfoods are the powerhouse of nutrients required for optimal development and upswing of our health.

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