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.
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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.
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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.
