Connect with us


How To Know You are Iron Deficient + 17 Iron-Rich Foods



how to know you are iron deficient, iron rich foods
photo credit:

How To Know You are Iron Deficient

Are you looking for iron-rich meals or wondering if you’re iron deficient? This article will teach you about the most iron-rich foods on the globe, as well as much more!

Iron deficiency affects over 2 billion people worldwide…


That is more than 30% of the world’s population! It is also more frequent in women.


That’s rather serious, considering how little it is spoken about it.


What are the most prevalent symptoms of iron deficiency?


  • Extreme tiredness and weariness
  • Light Skin tone.
  • Restless leg syndrome (RLS) (the need to bouncing or moving the legs)
  • Hair thinning
  • Infections that occur frequently


Who is the most vulnerable to being iron deficient?

Vegans, vegetarians, and women in general are at a higher risk of being iron deficient and anemic.


Meat, which is the most frequent source of iron in these communities, is typically avoided. While eating all-natural, grass-fed beef is nutritionally sound, most people consume highly processed meats, which cause a slew of health problems.

This is why this list excludes meat and focuses on plant-based cuisine. The foods mentioned below are plant-based iron sources that are both nutritional and tasty.

17 Iron-Rich Foods

If you believe you are iron-deficient or have been told by a doctor that you are, consuming these iron-rich foods may improve how you feel, how you look, and how you feel overall.


  1. Sesame Seeds

In addition to iron, sesame seeds are high in copper, comprising 163 percent of the daily requirement. Sesamin and sesamolin, both of which have been demonstrated to decrease cholesterol, are also found in sesame seeds.


The expression “Open Sesame” comes from the sesame seed pod, which opens when mature.


1/4 cup (2 oz) supplies 29 percent of the daily iron requirement.


  1. Black Beans

Beans are not only one of the healthiest foods on the planet, but they also have a high iron content. When shopping, try to avoid canned beans if possible, or at the very least choose organic.


Dry, whole beans are ideal, but they must be soaked overnight for the finest flavor.


1/2 cup (4 oz) contains 44 percent of the daily iron requirement.


  1. Cooked Spinach

During the cooking process, most foods lose key nutrients, minerals, and vitamins… however, not spinach In terms of iron, heating spinach actually increases the amount of iron.


Fresh spinach that has been cooked is preferable, but frozen spinach works well in a pinch!


1 cup (8 oz) delivers 36% of the daily iron requirement.


  1. Dark Chocolate

While it is generally known that high-quality dark chocolate (85% cocoa or above) is beneficial to the health, many people are unaware that it is high in iron. Keep this chocolate on hand for the next time you have a major sugar desire.


Green and Black’s Organic Chocolate Bars are the finest spot to get your dark chocolate fix.


They’re of excellent quality, and you’ll discover that you only need 1-2 squares to be content.


1 bar (8 oz) delivers 72 percent of the daily iron requirement.


  1. Garbanzo Beans

Hummus is a popular snack item made from garbanzo beans, often known as chickpeas.


They’re high in iron and fiber. 1 cup has 50% of the daily required fiber content.


Recent research has also indicated that garbanzo beans can help you lose weight. When garbanzo beans were included in their meals, people felt fuller on average.


1 bar (8 oz) delivers 26% of the necessary daily iron requirement.


  1. Kale

kale salad for weight lossKale is an excellent source of iron, especially if you’re trying to cut back on calories. It also doesn’t have to be dull because you can add it to soup or grab some crisp kale chips to spice it up.


You can also create your own kale chips at home by coating it in olive oil and frying it in the oven! If you don’t like the flavor, try adding it to smoothies!


1 cup (8 oz) contains 5% of the recommended daily intake for iron.


  1. Sun Dried Tomatoes

Sun-dried tomatoes are not only tasty, but they are also high in lycopene and iron. As a result, you receive more antioxidants and iron in your diet.


Look for the dried version in the produce area of your local grocery store. The canned version generally has way too much oil in it.


1 cup (8 oz) contains 27% of the recommended daily intake for iron.


  1. Kidney Beans

These red beans are also abundant in fiber, which lowers cholesterol, and iron. They’re also high in folate, copper, and manganese, and they’re a terrific source of fat-free protein.


1 cup (8 oz) contains 22% of the recommended daily intake for iron.


  1. Sunflower Seeds

#9 on this list of iron-rich foods is a quick snack.


These are also abundant in vitamin E and other nutrients. They make an excellent work snack and will naturally decrease your appetite.

Don’t buy the store-bought sunflower seeds, which are fried in unhealthy oils and are HIGH in salt. Choose a brand that packs the sunflower seeds fresh, such as Braga Organic Farms Organic Sunflower Seeds!


1 cup (8 oz) contains 47 percent of the daily requirement for iron.


  1. Swiss Chard

This lovely green vegetable is high in antioxidants, many of which originate from the multi-pigmented stems. One of these is syringic acid, which is known to help manage blood sugar levels.


Chard is very strong in Vitamin K, with 1 serving supplying 636 percent of the daily required dose.


1 cup (8 oz) contains 22% of the recommended daily intake for iron.


  1. Lentils

Lentils are also high in protein and a variety of vital amino acids. Soups, stews, and spaghetti are the greatest ways to incorporate them into your diet.

If you avoid beans due to digestive or fiber difficulties, you might wish to try lentils. They are often simpler to digest than their other bean relatives.


1 cup (8 oz) contains 37% of the recommended daily intake for iron.


  1. Prunes

We consume them as newborns, but most people avoid them for the remainder of their lives. Prunes, on the other hand, are making a comeback because to their high vitamin C and iron content.

The simplest method to incorporate prunes into your diet is to drink prune juice, which is available at many local supermarkets! If you don’t want to consume them on their own, you may mix them into a variety of dishes.


1 cup (8 oz) contains 17% of the recommended daily intake for iron.


  1. Potatoes

These are among the greatest meals for giving prolonged energy as well as healthful fiber to the body. When it comes to spuds, sweet potatoes are the healthiest. Almost any potato on the market, on the other hand, will be high in iron.

These were included in our list of the 23 healthiest superfoods to include in your diet. They’re also quite cheap, making them a fantastic staple if you’re on a tight budget!


1 medium potato has 18% of the recommended daily intake of iron.


  1. Olives

Olives are a fruit, not a vegetable, and they grow on trees that may live for hundreds of years. They are often too bitter to eat fresh off the tree and must be cured to taste better.


In addition to being a strong source of iron, olives are high in Hydroxytyrosol, a phytonutrient recognized for its anti-cancer and bone-loss properties.


1 cup (8 oz) contains 25% of the recommended daily intake for iron.


  1. Lima Beans

Lima beans entered the list of iron-rich foods because they are high in fiber, molybdenum, copper, and manganese.


Wash them properly and soak them before cooking to minimize the oligosaccharides in them that are usually connected with flatulence.


To gain some extra nutrients in your diet, try these in soup with some zucchini, carrots, and onions!


1 cup (8 oz) contains 25% of the recommended daily intake for iron.


  1. Black Eyed Peas

Black-eyed peas, which are also strong in magnesium and vitamin A, are an excellent source of iron in any diet. To maintain nutritious content, they are best prepared when boiled or soaked overnight.


These are also delicious in bean and vegetable soups or served as a side dish with meat. If you want to add a little more taste, combine them with bacon.


1 cup (8 oz) contains 24% of the recommended daily intake for iron.


  1. Peas

Another fantastic snack to enjoy on its own is #17 on our list of iron-rich foods.


Peas are superior to other vegetables because they have a little sweeter flavor that is more pleasurable. They can be frozen, stewed, or eaten raw.


1 cup (8 oz) contains 17% of the recommended daily intake for iron.

While the following four meals have a lower iron concentration but are not iron deficient, they are nonetheless significant to include in the list of iron-rich foods since iron is a very scarce ingredient in diets.


Because of its scarcity and the fact that so many people are low in this strong nutrient, it’s a good rule of thumb to eat whatever source of it you can find.


Pumpkin seeds

Organic pumpkin seeds are packed in iron and a delightful flavor, making them more than simply a holiday treat. They’re a terrific nutritious snack to have at work or anytime you’re having a busy day.


One handful (1 oz) supplies 5% of the daily iron requirement.



Strawberries are another tasty delicacy that helps to raise iron levels in the body. They are abundant in antioxidants and delicious as a breakfast item or in a healthy smoothie!


1 cup (8 oz) contains 5% of the required daily iron requirement.


Collard Greens

These are also abundant in vitamin A, calcium, and vitamin C. When picking, look for the leaves with the deepest and darkest colors of green, since they will have the most nutrition.


1 cup (8 oz) contains 2% of the recommended daily intake for iron.


Rice (brown)

This meal is a complex carbohydrate that gives continuous energy to the body throughout the day. This item is best consumed at lunchtime to avoid afternoon energy slumps and to promote fullness from its fiber.


1 cup (8 oz) contains 5% of the recommended daily intake for iron.

If you appreciated this post about iron-rich foods and how to identify if you’re deficient, or if you have any questions, please leave a comment below!


Simple green smoothies recipe for weight loss

16 foods that naturally detox your body

Detox Water Recipes for weight loss

Click to comment

Leave a Reply

Your email address will not be published.


13 Best Snacks for Type II Diabetics



13 Best Snacks for Type II Diabetics
photo credit:

Do you or a loved one have type II diabetes?

If so, finding healthy snacks can be difficult, especially when trying to control blood sugar. Most snacks are packed with carbs and will send insulin levels through the roof.

There are 3 key ingredients to the best snacks for type II diabetics:

  • Protein
  • Fiber (vegetables)
  • Fats

One thing you’ll notice from this list is that it’s pretty low in carbohydrates. Sure, there are some here and there. But most are made up more of the above 3 ingredients.

Carbohydrates cause spikes in blood sugar in diabetics, so we want to avoid them as much as possible when snacking — especially the processed kind.

It doesn’t mean that you can’t have carbohydrates. It just means that you have to watch what kind of carbohydrates that you eat as well as balance them out with healthy fats, protein, and fiber so that your blood sugar doesn’t spike as much.

1. Homemade Popcorn With Avocado Oil

Popcorn is actually pretty darn healthy when you make it right. It’s low in calories and high in natural fiber.

It’s also a GREAT snack alternative to store-bought popcorn, chips, or other processed snacks.

Just make sure to make it with healthy oil. We recommend avocado oil because it has a high smoke point and retains more of its healthy nutrients compared to other healthy oils like olive and coconut (1).

Sprinkle a little sea salt on top, and enjoy!

You can also try adding some nutritional yeast on top to give it a little “cheesy” flavor with some extra B vitamins.

2. Albacore Tuna

It depends on your personal taste buds, but for those who like tuna, it makes a truly great snack.  The high amounts of protein will also help curb cravings, and the omega-3 fatty acids help to level blood sugar.

Make sure the tuna is albacore, and get the organic brand if it’s in the budget.

Healthy ways to consume it: in salads, protein addition to soup, or with some healthy crackers.

3. Baby Carrots

Simple, easy, and basic is sometimes the best.  The beta-carotene, fiber, and antioxidants will help to level blood sugar and keep you feeling full.

Aim for 8-12 carrots baby carrots for fewer than 25 grams total of carbohydrates.

Try them with hummus (below) or just by themselves.

4. Hummus with Raw Veggies

Vegetables and humus as best snack for type 2 diabetes

This is another delicious snack diabetics can enjoy without any guilt.  Hummus is high in fiber and healthy fats and low in carbs.

Limit yourself to 1/3 of a cup of hummus and dip with bell peppers, carrots, cucumber, celery, or broccoli.

5. Nuts

Nuts like almonds, cashews, and pecans make for a great healthy snack.  They are full of high-quality fats, have virtually 0 carbs, and contain lots of fiber for appetite control.

Grab around 15 (a small handful) and make sure not to go overboard, because they are high in calories. 

6. Rice Cakes with Peanut Butter

Rice cakes alone are a great snack for diabetics, but most people struggle with the taste.

Buy some natural peanut butter (WITHOUT hydrogenated oils), and do a light spread on the rice cake.  Eating two of these when cravings kick in is a great snack solution and has less than 150 total calories.

7. Non-fat Cottage Cheese

The protein in cottage cheese stabilizes blood sugar, and it comes with a much lower calorie count than normal cheeses.

It’s a bit of any taste, but it’s one of the best snacks for ANYONE and not just for type II diabetics.  Also, you don’t have to worry about limiting yourself too much on the serving size, because the majority of the calories come from protein!

8. Apples and Oranges

13 best snacks for type II diabetics

Both of these contain sugar; however, because of the high fiber intake, the insulin spike is much less pronounced.

Remember when eating fruits to consume them whole.  Juicing them or eating them skinless (like an apple) or in a fruit bowl is much worse for blood sugar levels because the fiber has been taken out!

9. Greek Yogurt + Protein Powder

Greek yogurt is great because of its probiotics and high protein content.

The best brands that are low in sugar (less than 10 grams per serving) usually taste a little bland and even tart.

Add in half a scoop of chocolate whey protein powder to give your taste buds a treat.  It enhances the taste and adds another 10-15 grams of protein to an already high protein snack!

10. Chicken and Veggie Soup

It’s like chicken noodle soup, but skip the noodles!  Use chicken and any and all low carbohydrate vegetables you can think of. Seriously, it would be hard to go wrong.

The high protein intake, water, and fiber from the veggies make it one of the most satiating and diabetic-friendly snacks around.

Add Tony Chachere’s Creole Seasoning for some flavor and some spice!

11. Hard-Boiled Eggs 

Best snacks for type II diabetics

This is one of the best on-the-go snacks for the busy working mom or college student.  The high-quality protein, high-quality fats, and 0 carbohydrates make it a great snack for diabetics.

Just throw 4-5 in a ziplock bag and bring with you for breakfast or a snack!

12. Fresh Berries

Blueberries, raspberries, and blackberries are some of the best snack foods to diabetics.  Their high flavonoid content helps to regular blood sugar and provide crucial antioxidants the body desperately needs!

Have 1 serving every day as a snack.

13. Dark Chocolate

Dark chocolate made it into our 21 superfoods for diabetics because of its cocoa and high flavonoid counts.  These flavonoids have been shown to improve insulin sensitivity, reduce insulin resistance, drop fasting blood glucose, and blunt cravings.

Look to add this in as a special treat after meals, and make sure to get 85% cocoa or higher for best effects!Leave a comment below if you enjoyed this article on the 13 best snacks for type II diabetics or have any questions!

Continue Reading


10 Signs You Have Candida – How To Cure Candida Naturally And Permanently



10 Signs You Have Candida - How To Cure Candida Naturally And Permanently
photo credit:

Candida can cause all sorts of problems in the body, and the worst part is that most people don’t even know they have it.

What is candida?

Candida is a type of fungus, which is a form of yeast, that can be found in the mouth and intestinal tract.  It helps with nutrient absorption and digestion.

The problems occur when candida is overproduced.  When the immune system is compromised, the healthy balance of candida in the body can be disrupted and cause a yeast infection.

This can be caused by a variety of factors.

Taking antibiotics can kill too much of the healthy bacteria in the body and cause it.  The overconsumption of alcohol, sugar, refined carbohydrates, and fermented foods are also common factors that can lead to an overgrowth of candida.

The overgrowth of candida can wreak havoc in the body and can result in a variety of health problems.

The symptoms below will help you determine if you have candida, and then we will get into how to cure it!

1. Oral Thrush

We will start out with one of the most common symptoms and the easiest to detect.  Oral thrush is simply an overgrowth of candida in the mouth.

The symptoms of oral thrush include:

  • White coating on the tongue, cheeks, and tonsils
  • White, raised lesions on the tongue or around the mouth
  • Bad breath
  • Redness or soreness in the mouth
  • Loss of taste
  • Bleeding or cracking in the mouth

If you have one or more of these symptoms, you likely have candida.

2. Fungal Infections of the Skin and Nails

Candida can cause yeast infections such as Athlete’s Foot and fungus in the toenails.  If these infections occur often, especially after treatment, you might have candida.

3. Chronic Fatigue

This one may be a little harder to pinpoint because chronic fatigue can be caused by a variety of factors, not just candida.  An imbalance in the immune system and digestive system, which are both other symptoms of candida, can also cause chronic fatigue.

If you suffer from chronic fatigue or exhaustion despite getting enough rest every night, it may be a sign that you have candida.

4. Chronic Sinus Infections and Other Allergy Symptoms

10 Signs You Have Candida - How To Cure Candida Naturally And Permanently

Candida can cause sinus and allergy-related symptoms, including post-nasal drip, fever, cough, bad breath, headaches, sinus pressure, and congestion.

This can also be harder to detect if you are someone who already suffers often from problems related to allergies and sinuses.  Read the other symptoms carefully to determine if you suffer from other symptoms as well.  That will help you pinpoint whether candida is the underlying problem or not.

5. Strong Cravings for Sugar

When the immune system and digestive system are compromised, you will likely suffer from nutritional deficiencies, because the body can’t properly process food and absorb nutrients.

These imbalances can cause severe cravings for sugar.  This makes the situation even worse because sugar aids in candida growth and exacerbates the problem.

6. Difficulty Concentrating or Focusing (Brain Fog)

Candida can cause all sorts of mental problems that usually all fall under the category of “brain fog.”  The common symptoms include difficulty concentrating, lack of focus, poor coordination, memory loss, and even mood swings.

These symptoms can also occur as a result of severe stress, so make sure to try to identify one or more of the other symptoms on the list as well.

7. Hormone Imbalance

Candida can actually produce a substance that can mimic estrogen.  A hormonal imbalance can cause a decreased sex drive, early menopause, PMS, migraines, bloating, and weight gain.

These are also common symptoms that women suffer from their periods, so listen to your body and see if you can detect any symptoms that are worse than your normal monthly cycle.

8. Weak Immune System

10 Signs You Have Candida - How To Cure Candida Naturally And Permanently

As stated earlier, candida overgrowth can occur when the immune system is compromised. This imbalance can cause the immune system to stay in a weakened state until the candida is cured.

A weakened immune system can also cause many of the other symptoms on this list.  If you find yourself feeling weak, sick, and fatigued often, it may be a sign that you have candida.

9. Digestive Problems

An overgrowth of candida kills off the healthy bacteria living inside of the digestive system.  The healthy bacteria can no longer process food efficiently and effectively, and infections, ulcers, and other problems can occur.

This can cause other digestive-related issues such as constipation, diarrhea, flatulence, bloating, cramping, and other stomach issues.

10. Urinary Tract Infection

While this symptom is much more uncommon, it is still worth mentioning.  Candida can cause urinary tract infections and other vaginal infections and issues in women.

If you are suffering from these types of problems and they persist, you may have candida.

So how about some good news!?

How To Cure Candida Naturally And Permanently

3 Steps to Naturally Cure Candida

There is a cure! There are a few actually.

With the right steps, you can cure yourself of these awful symptoms and kill off candida overgrowth in the body.

1. Eliminate sugar.

Sugar feeds candida growth and should be avoided at all costs.  This includes the sugar in fruits.

Nix the processed foods, carbohydrates, and sugars, and opt for some green vegetables instead!

We have a whole article on the foods that kill candida fast.  These foods include non-starchy vegetables such as broccoli, asparagus, cauliflower, leafy greens, and others.


2. Get the healthy bacteria into your gut again.

As stated above, candida kills off the healthy bacteria living in your gut that helps you process and absorb nutrients.  As candida is killed off, it’s important to bring back the balance of healthy bacteria in the gut.

This can be done by taking a good probiotic, eating Greek yogurt, and by supplementing with apple cider vinegar in the diet.

Taking a good probiotic is the first place to start!

No matter what supplement you use, you want to take AT LEAST 50 billion units of probiotics daily from a minimum of 10 different sources for best results.

While you don’t need to purchase only refrigerated probiotics, make sure the packaging is well sealed. It’s also essential that the packaging is dark (or opaque, not transparent) to protect from light damage.

Probiotics are one of the best solutions for healing your gut, helping you lose weight faster, and providing you with a healthy source of gut flora every day!

3. Improve the health of gut with natural remedies and supplements.

This can be done by taking other natural spices and oils as supplements in the diet.  Anti-inflammatory spices such as ginger, turmeric, and cinnamon can be easily added to teas and meals.

Organic, unrefined coconut oil should also be added to the diet because the caprylic acid in the oil directly fights candida and restores stomach acidity to normal levels.

Make sure to avoid all processed foods as well as common allergen causing foods such as dairy and wheat.  These foods contain harmful ingredients that can make candida worse.  Sugar and alcohol should also be avoided at ALL costs.

Leave a comment below if you enjoyed this article or have any questions!

Continue Reading


21 Best Superfoods For Diabetics



Best superfoods for diabetics

When searching for the best superfoods for diabetics, the most important types of foods are the ones that keep blood sugar down or in check.

Some of the best foods for diabetics include whole foods (i.e. not processed) because they’re high in fiber.

Fiber helps to prevent high spikes in insulin from simple carbs that throw blood sugar out of whack.

Specifically, you should focus on eating these types of foods:

  • Lean protein
  • High-fiber vegetables
  • Complex carbohydrates in smaller quantities

Carbohydrates, especially simple carbohydrates (bread, white rice, etc.) turn into glucose very fast in the system and cause spikes in blood sugar. 

So, remember to limit your carbs and stick to the healthier ones (sweet potatoes).

That being said, if you’re looking for actual superfoods for diabetics — the best of the best — you won’t find any carbohydrates on this list.

1. Apple Cider Vinegar

Apple cider vinegar is the #1 most important “food” to add to a diabetic’s diet.

It has been proven conclusively to regulate blood sugar and curb carbohydrate cravings.  It has also been shown to help people lose weight naturally when taken 30 minutes prior to eating.

2. Dark Chocolate

Dark chocolate that is rich in cocoa contains high amounts of flavonoids. These flavonoids have been shown to improve insulin sensitivity, reduce insulin resistance, drop fasting blood glucose, and blunt cravings.

Look to add this in as a special treat after meals, and make sure to get 85% cocoa or higher for best effects!

3. Blueberries

Blueberries have been shown to reduce the risk of diabetes, cognitive decline in the elderly, and even certain types of cancer. They also contain high amounts of flavonoids and fiber to improve insulin sensitivity.

Eat a handful as a great way to improve health, and they taste GREAT.

4. Raspberries

Raspberries make the American Diabetic Association’s list of superfoods and have the American Heart Association’s endorsement. This is probably due to their high levels of vitamin C, powerful list of antioxidants, and fiber.

Enjoy these on the days you are not already eating those blueberries!

5. Red OnionsBest superfoods for diabetics

Raw or cooked, red onions contain loads of powerful diabetes-busting nutrients.  The combination of potassium, folate, flavonoids, and fiber make them excellent for both diabetics AND for heart health.

Doing ½ cup per day in meals will provide all of the benefits without the stinky breath.

6. Carrots

Cooked or raw, carrots have a seriously powerful effect against diabetes.  Their high levels of vitamin A make them great for immune function and vision. There is also a study coming from Stanford University School of Medicine showing how carrots help to prevent type II diabetes.

Enjoying 5-10 baby carrots every day is a great snack for people with diabetes.

7. Green Tea

Green tea is a potent metabolism booster and contains loads of antioxidants helpful for diabetics.

The flavonoid count is high and for an even more powerful cup, try some matcha green tea.  It has been touted as having 10x the effects of regular green, and there are plenty of fun recipes on Pinterest.

8. Fish – Specifically Salmon

Fish like salmon, halibut, and tuna contain high amounts of omega-3 fatty acids.

These omega-3’s have been shown to regulate blood pressure, decrease inflammation, and even decrease the risk of developing Alzheimer’s disease.

Eating fish almost nightly or supplementing with omega 3’s in the diet is great for those with diabetes.

9. Greek Yogurt

Best superfoods for diabetics

A study published in 2012 in the American Journal of Clinical Nutrition showed that consuming yogurt might help prevent type II diabetes. This is because of the high levels of probiotics, vitamin D, calcium, and magnesium.

Yogurt is great for healing your leaky gut!

Go for a greek yogurt that is high in protein and low in sugar (under 7g).  If you don’t like the taste (it can be a bit tart), add some flavored protein powder to it to make it taste better and give yourself an extra boost of protein!

10. Steel Cut Oats + Protein Powder

A warm bowl of steel-cut oats provides a massive fiber punch and is one of the top recommended foods from the America Diabetics Association. The problem?  Plain steel-cut oats can be a pretty boring and bland meal.

Add a scoop of your favorite protein powder for some added flavor and a protein boost!

11. Cinnamon

Several studies have shown that this spice is a powerful blood sugar reducer.  It has also been shown to improve insulin sensitivity and has tons of powerful antioxidants.

Add it to EVERYTHING.  It’s great in tea, coffee, oats, yogurt, and on pretty much anything you cook.

12. TumericBest superfoods for diabetics

This is another spice that has been shown to greatly improve insulin sensitivity and lower blood sugar levels. It’s also VERY EASY to incorporate into your diet because it can be added to teas or to anything you cook (veggies, meats, etc.).

Add it meals or even to a glass of apple cider vinegar for potent health benefits and effects!

13. Leafy Greens

Not surprisingly, leafy greens should play a big role in a diabetic diet.

Spinach, kale, and collard greens have the highest amounts of nutrients and will give the best benefits to diabetics.

14. Garlic

Garlic has been used to treat high blood pressure, cancers, and heart disease for years.

It has been shown to lower blood cholesterols, help prevent strokes, and lower blood pressure through its high antioxidant levels.

Add this to diabetic-friendly meals for added health benefits.

15. Flaxseed

Best superfoods for diabetics

Flax is a good source of omega-3 fats, fiber, and antioxidants.  You can buy flaxseed from the store or find it at local vitamin shops.

It’s best when added to protein shakes and diabetes-friendly smoothies!

16. Nuts

As a diabetic, go nuts for nuts!  Most of them have been shown to lower blood sugar and are a great snack for those with type II diabetes.

The best sources are almonds, cashews, and pecans.

17. Extra Virgin Olive Oil

High-fat diets have been shown to reduce the risk of diabetes by up to 50% when compared to those high in carbohydrates.

When looking for a cooking oil, use ONLY extra virgin olive oil or organic, unrefined coconut oil.  Both have plenty of health benefits and are rich sources in antioxidants the body LOVES.

18. Coconut oil

As stated above, coconut oil is a powerful cooking oil with tons of health benefits.  We have even written an entire article about the health benefits of coconut oil because it’s such an awesome superfood.

19. Bell PeppersBest superfoods for diabetics

These “sweet peppers” are loaded with vitamins and beta-carotene.  The red bell peppers also contain lycopene, which promotes good health and lowers the risk of diabetes.

These can be eaten raw or cooked in a variety of methods!

20. Green Juice

Juicing vegetables and drinking them is an EXCELLENT idea for those with diabetes.  It’s a way to get in all of the important nutrients and vitamins from multiple servings of vegetables in one glass!

21. Black Coffee

Coffee lovers rejoice (ourselves included)!

Coffee’s high levels of antioxidants and ability to promote fat burning make it a healthy drink for any diabetic.

Make sure to drink it black, without any creamers or sugars!  You can also add unsweetened coconut milk or cashew milk if you can’t stand it black.  Another option is adding a teaspoon of organic coconut oil and a little bit of cinnamon.

And finally, remember that prevention is the best medicine!

Leave a comment below if you enjoyed this article on the best superfoods for diabetics or have any questions!

Continue Reading

Trending Now