This World Diabetes Day, commit to sticking to a healthier diet for a long, healthy life.

Replace harmful sugars and carbs in your diet with these five superfoods:

1- Almonds

Research has shown that almonds may reduce the rise in glucose (blood sugar) and insulin levels after meals. And even though they're high in calories, the nuts help weight control because they make you feel full quickly after eating them.

2- Dark green leafy vegetables

Green leafy vegetables like spinach, kale, broccoli, cabbage and lettuce are extremely low in calories and carbohydrates. Research reveals that eating at least a serving and a half of green leafy vegetables every day reduces diabetes risk by 14 percent.

3- Oily fish (e.g. salmon, mackarel, herring)

Oily fish like salmon is an extremely high source of Omega-3 essential fatty acids that lower blood sugar levels, reduce inflammation and reduce risk for heart disease.

Diabetics are recommended to consume fish twice a week to benefit from its protection against kidney disease. Fish also helps counter Vitamin D deficiencies in diabetics.

4- Sweet potatoes

According to the American Diabetes Association, sweet potatoes lower insulin resistance in diabetics, stabilising their blood sugar levels. They are also high in fibre, which helps lower levels of bad' LDL cholesterol, which is linked to heart disease.

5- Oatmeal

Oatmeal is the ideal breakfast for diabetics. It is packed with soluble fiber that slows the absorption of glucose from food in the stomach keeping blood-sugar levels under control.-