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Diabetes is a growing problem in our day and age. Through bad dieting and lack of exercise, diabetes is creeping into the lives of many people.But fear not! Here are some superfoods you should start eating now so that you can circumvent this issue!


1. Apples

As the saying goes: An apple a day, keeps the doctor away. Considering the nutritional value of this fruit, it’s probably true. The apple offers protection against diabetes, some studies have found. People who reported eating at least 5 apples a week had a 23 percent lower risk of developing type 2 diabetes, as opposed to the people who did not eat apples.

Apples also contain a high amount of antioxidants, which lowers LDL cholesterol and reduces the risk of heart diseases.


2. Asparagus

Asparagus is a vegetable that has found its place in many dishes over the years. But one of the best things about it, for those who are seeking to prevent or combat diabetes, is that research has shown that asparagus helps to keep blood sugar level in check, while increasing insulin production. The folate content also does wonders in preventing heart disease!


3. Avocados

The fruit with one of the highest fat content, avocados are something you shouldn’t be missing out on. Studies have found that those who consume the good fats it contains are 25 percent less likely to develop type 2 diabetes.


4. Beans

Throwing the beans away was a mistake Jack made. Good thing they were magic beans, or we would have cried for the wastage. Ordinary beans are pretty magical on their own too! Not only are they high in fibre and a good source of proteins, consuming beans leads to greater blood sugar control and lower blood pressure.

TThere are also a wide variety of beans to satiate everyone’s palate. Just… stay away from those pretenders, the jellybeans.


5. Berries

It should come as no surprise that berries have become the poster boy of the health scene. The different types of berries all provide a myriad of health benefits, for example the blueberries, and its cancer inhibiting effects, or the cranberry which lower bad cholesterol levels. But one thing they have in common is the function in reducing the risk of diabetes. Through high fibre contents and abundance in phytonutrients, berries are definitely what a diet targeted at fighting diabetes needs.


6. Broccoli and Carrots

Sitting together on this list are broccoli and carrots, two fruits high in beta-carotene. Recent research has shown that beta-carotene helps lower the risk of type 2 diabetes amongst those who are more prone to it genetically. Aside from preventing diabetes, broccoli and carrots also have various other health benefits such as preventing cancer and their high vitamin counts.


7. Soy

Soy, a type of bean, deserves a special mention. Like the rest of the beans, soy helps in preserving heart health and gives greater blood sugar control. Soy also contains ALA which, when converted into omega 3 acids, enables the heart to function more efficiently. Even more so, the protein content in soy deems it a viable alternative to meat, and should replace it for your meals at least twice a week.


8. Red pepper

Green peppers that have been allowed to ripen on the vine longer turns red. These red peppers contain high amounts of many healthy nutrients, such as beta-carotene, vitamins A&C, and lycopene, all of which contribute to the prevention of not only diabetes, but cancer and other heart diseases as well. Definitely worth a try if you’re a health nut.


9. Fish

Eating fish definitely gives a boost to the health of the heart, due to the omega-3 fatty acids it contains. Furthermore, the vitamin D content of fishes makes up for the lack of vitamin D, to combat diabetes.


10. Sacha Inchi

Photo: Incarich

What is Sacha Inchi? Only the nut with a higher omega-3 content than any other food!

This omega 3-acids, like that of fishes, preserves heart health and allows it to function well. Omega-3 also helps control glucose levels, reducing insulin resistance in those with type 2 diabetes. More than that, Sacha Inchi nuts are full of vitamin A and vitamin E, to protect your body from unwanted toxins, and are also extremely beneficial for your eye health!


11. Flaxseed

Containing a respectable amount of alpha-linolenic acid (ALA), which is converted into omega 3 fatty acids, flaxseed offers similar benefits to fish. Furthermore, studies have shown that people with type 2 diabetes that consume flaxseed experience lower blood sugar levels, thus justifying its inclusion into any diabetic diet!


12. Kale and Spinach

Leafy green vegetables are without a doubt the first thing most people think of when it comes to healthy food. Research has shown that people who eat green leafy vegetables often are 14 percent less likely to develop type 2 diabetes. Besides that, the other benefits of these leafy greens are well documented, and definitely need no explanation here!


13. Yogurt

Yogurt, the ever-faithful dessert for the healthy. Not only does it protect your digestive health, research has proven that those who eat at least 55 grams of yogurt a day were 12 percent less likely to develop type 2 diabetes. So grab a bucket, and spoon away at this delectable delight!



There is much evidence to show how nuts can improve blood sugar control in type 2 diabetes. A research group has shown that people with type 2 diabetes who ate 2 ounces of nuts daily saw a decrease in blood sugar and bad cholesterol levels. This is in addition to the other health benefits such as enhancement of heart health and lower blood pressure.



How could we leave out oatmeal as a health food against diabetes? A replacement of various other sugary breakfast foods, oatmeal keeps you fuller for longer, blunting the rise of blood sugars by delaying the emptying of the stomach, while providing a physical barrier to digestive enzymes.

As a bonus, you can add to your oatmeal various anti-diabetes food mentioned previously such as beans, nuts, berries, yogurt and even vegetables!