The 10 Best Foods For Diabetes

variation of dried beans( — When you need to eat right, it’s hard not to focus on the foods you CAN’T eat. But when it comes to diabetes, while there are certain foods that you really do need to avoid, such as white flour-based, refined, fatty and processed foods, it’s very important to actually enjoy what you eat – or else eating poorly will only become even more tempting.

Numerous nutrition and diabetes experts have singled out the below power foods because they’re not only packed with four of the most essential nutrients (fiber, omega-3s, calcium, and vitamin D), they’re also delicious and versatile.

You’re probably thinking of lettuce, but this category of veggie—a staple of Southern cooking—is incredibly diverse, with choices such as turnip, mustard, and beet greens, as well as chard. All are outstanding sources of fiber (1 cooked cup of any of the aforementioned supplies between 3 and 6 g) and calcium (100 to 250 mg per cup).

Greens may also be good for your heart, thanks to the folate they contain. This B vitamin appears to lower levels of homocysteine, an amino acid that in high amounts can raise heart disease risk. Research shows getting 400 mcg of folate a day can lower homocysteine by 25% (a cup of cooked turnip greens contains 170 mcg).

Eat up: Unless you’ve grown up with greens, you may consider them an acquired taste, but prepared just right, they’re delicious! Use them in entrées, sandwiches, and salads. Or simply toss mustard, collard, or beet greens with artichoke hearts and sauté in olive oil.

Beans have more to boast about than being high in fiber (plant compounds
that help you feel full, steady blood sugar, and even lower
cholesterol; a half cup of black beans delivers more than 7 grams).
They’re a not-too-shabby source of calcium, a mineral that research
shows can help burn body fat. In ½ cup of white beans, you’ll get almost
100 mg of calcium—about 10% of your daily intake. Beans also make an
excellent protein source; unlike other proteins Americans commonly eat
(such as red meat), beans are low in saturated fat—the kind that gunks
up arteries and can lead to heart disease.