Diabetes Superfoods

By Sondra Forsyth

When it comes to managing diabetes, some foods are better than others. In fact, some foods are downright super. Here, from the American Diabetes Association (ADA), is a list of the top ten diabetes superfoods: (all the foods have a low glycemic index and provide nutrients such as calcium; potassium; fiber; magnesium; vitamins A (as carotenoids), C and E.)

Beans

They are high in fiber, giving about 1/3 of your daily requirement in half a cup. Some types to choose from: kidney, pinto, navy, or black beans. Additionally, they’re good sources of magnesium and potassium. If you use canned beans, the Diabetes Association recommends draining and rinsing them to get rid of as much sodium as possible.

Dark Green Leafy Vegetables – spinach, collards, kale

Citrus Fruit Grapefruit, oranges, lemons and limes – all are good sources of soluble fiber and vitamin C.

Sweet Potatoes These are rich in vitamin A and fiber, and the ADA says they are a good, lower glycemic index alternative to regular potatoes.

Berries Blueberries, strawberries and other kinds of berries have lots of antioxidants, vitamins and fiber.

Tomatoes An excellent source of vitamin C, iron and vitamin E.

Fish High in Omega-3 Fatty Acids For the best benefits, stay away from breaded and fried salmon, the Diabetes Association says. Stick to fresh.

Whole Grains The nutrients in whole grains include magnesium, chromium, omega 3 fatty acids and folate, while pearled barley and oatmeal are good sources of fiber and potassium.

Nuts According to the ADA , an ounce of nuts provides key healthy fats, magnesium and fiber. Some nuts and seeds (walnuts, flax seeds), also contain omega-3 fatty acids.

Fat-free Milk and Yogurt Many fortified dairy products are a good source of vitamin D as well as calcium.

Learn more about how to include these and other healthful foods into your meals. The American Diabetes Association’s book What Do I Eat Now? provides a step-by-step guide to eating right; click here to order. For more information about diabetes issues, click here to visit the ADA website.