If you are like most people diagnosed with diabetes, one of the first things to come to mind is “What will I be able to eat?” The truth is, the principles of a healthy diet are the same for the person with diabetes as they are for everyone else. But, there are foods that are especially useful in the management of diabetes. We call these diabetes superfoods. So you’ll want to be sure to include these foods when planning meals.
Beans
Beans are rich in folate, potassium, iron and fiber. They are also low in fat and cholesterol and have a low-glycemic index. Foods with a low glycemic index are digested and absorbed more slowly, causing a lower and slower rise in blood glucose levels.
Research shows that beans can lower heart disease risk, improve blood glucose control, lower the risk of breast and colorectal cancer, and increase satiety, which may help with weight loss. There is also emerging evidence that beans can lower the risk of developing type 2 diabetes.
Berries
There is substantial evidence that anthocyanin, an antioxidant found in blueberries, strawberries, and raspberries, is associated with a reduced risk of heart disease, many forms of cancer, and other chronic diseases. Berries may also help slow down the aging process.
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Research shows that people with type 2 diabetes who ate three servings of low glycemic fruit daily including blueberries had improved A1C levels.
Berries are high in vitamin K, and vitamin C. Vitamin K is associated with increased insulin sensitivity, which may help prevent type 2 diabetes and heart disease.
Citrus Fruit
Citrus fruit like grapefruit, oranges, lemons, and limes are high in vitamin C, which is associated with a reduced risk of some cancers and boosting the immune system.
Research also shows that eating citrus fruits can lower the risk of obesity-related diseases such as heart disease and diabetes. Citrus fruit also has a low glycemic index.
Dark Green Leafy Vegetables
Dark green leafy vegetables are low in calories and carbohydrates. They also have a low glycemic index. Greens are an ideal food to help achieve and maintain a healthy body weight.
Adding more green vegetables to a balanced diabetes diet increases the intake of dietary fiber which, in turn, regulates the digestive system—aiding in bowel health, and weight management. These properties make leafy greens a nutritional powerhouse, especially for people with type-2 diabetes.
Fat-free Milk and Yogurt
Fat-free milk and yogurt provide nutrients that are vital for the health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein.
Intake of dairy products is associated with a reduced risk of cardiovascular disease, type 2 diabetes, and lower blood pressure in adults.
Fish High in Omega-3 Fatty Acids
Most fish are high in omega-3 fatty acids, which are heart-healthy and can help to lower blood triglycerides and blood pressure. Salmon, anchovies, herring, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel are highest in Omega-3 fatty acids and lower in mercury making them ideal seafood choices.
Nuts
The heart health benefit of nuts is so compelling that recommendations for the inclusion of nuts are in the Dietary Guidelines for Americans and the American Heart Association's Guidelines on Lifestyle Management to Reduce Heart Disease Risk.
Nuts provide omega-3 fats, fiber, potassium and vitamin E. They are also low in saturated fats. Nuts are linked to lower levels of inflammation and other risk factors for heart disease, type 2 diabetes, and metabolic syndrome.
Tomatoes
This diabetes superfood is high in lycopene, lutein, and vitamin C. One medium tomato contains half your daily value of vitamin C. Research suggests that lycopene may reduce the risk of prostate cancer, pancreatic cancer (in men), heart disease and macular degeneration. Tomatoes are a good source of fiber. Studies suggest that high fiber diets improve blood glucose, lipids and insulin levels in people with type 2 diabetes.
Whole Grains
Whole grains are a rich source of dietary fiber, B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). Whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Studies show eating whole grains is associated with a lower risk of type 2 diabetes. They may also protect against heart disease and help with weight maintenance.
Constance Brown-Riggs, MSEd, RD, CDE, CDN is a registered dietitian, certified diabetes educator, national speaker and author of The African American Guide to Living Well with Diabetes.. She is Dannon One Yogurt Every Day Nutrition Advisor.
