Fighting Diabetes-10 Superfoods

23 million people in the United States have diabetes, and more than 57 million American adults are living with pre-diabetes. If you’re not one of these 80 million people, you likely know someone with this disease or may face diabetes in your future >>> so listen up… this is important! 🙂

The American Diabetes Association recently released a list of 10 “superfoods” that people with diabetes may want to consider incorporating into their diets. I recommend including them in your diet to prevent diabetes, as well.

Beans, such as navy, black, kidney or pinto, are very high in fiber, with about a third of the daily requirement in a half-cup. They’re starchy vegetables, but a half-cup provides as much protein as an ounce of meat.

  • Try incorporating beans into recipes: chilli, casseroles, burritos, bean burgers, etc! I love bean soups, especially in the winter months.

Dark green leafy vegetables such as spinach and kale are powerhouse foods so low in calories and carbohydrates you can’t eat too much.

  • I’ve never been a huge fan of cooked spinach, but fresh spinach salads are right up my alley. Also, kale is the new health craze. Try kale chips for a fun, new snack 🙂
  • Cooking Light’s 14 Kale Recipes

Citrus fruit (oranges, grapefruit) delivers part of the daily dose of fiber and vitamin C.

  • Cuties Clementines are my afternoon snack of choice. They’re so easy to peel and yummy. Yes, I know they’re for kids… but we’re all kids at heart 🙂

Sweet potatoes are a starchy vegetable packed full of vitamin A and fiber.

  • I’m kind of obsessed with sweet potatoes. I take them in my lunch and microwave them at work, or incorporate them into recipes like the Roasted Veggie & Black Bean Burritos we made last week.

Blueberries, as well as strawberries and other berries, are loaded with antioxidants, vitamins and fiber. Some people with diabetes find berries do not raise blood glucose levels as much as other fruits, diabetes experts say.

  • In the winter months, fresh berries aren’t always an economical & fresh choice. I buy frozen bags of blueberries, raspberries, and blackberries in bulk from Sam’s Club. They are convenient for smoothies, adding to yogurt, or eating plain.

Tomatoes, whether pureed, raw or in a sauce, provide vital nutrients such as vitamin C, iron, vitamin E.

  • You say tomato, I say TomAto! My favorite dishes are Italian so this is no problemo for me. Fresh tomatoes from the garden are my ideal choice, but during the winter months I get plenty of tomato products via pasta sauces, pizza sauces, bruschetta, chilli, etc.

Fish high in omega-3 fatty acids, such as salmon, is a good choice. Stay away from the breaded and deep-fat-fried varieties.

  • I get my fish high in omega-3 fatty acids from SUSHI!

Whole grains. It’s the germ and bran of the whole grain you’re after. It contains all the nutrients a grain product has to offer. When you purchase processed grains such as bread made from enriched wheat flour, you don’t get these. Pearled barley and oatmeal are a source of fiber and potassium.

  • Whole grain pasta, bread, oatmeal, tortillas, cereal, breakfast bars>>>several choices here.

Nuts. An ounce of nuts can go a long way in providing key healthy fats along with hunger management. Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.

  • Nuts are high in calories, but SO good for your body. I recommend you make room in your diet, just keep the portions in control. I usually take a salad for lunch daily, and top it with walnuts (my favorite nut). I also enjoy snacking on pistachios, and putting flax seed & chia seeds in my smoothies, yogurt and cereal.

Fat-free milk and yogurt. In addition to calcium, many fortified dairy products are a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.

  • My true love! Skim milk, Greek yogurt, low-fat cottage cheese, and mozzarella cheese sticks are my go-to dairy items of choice.

How do you get these “super-foods” into your diet? Please share! 🙂


1 Comment

  1. MM says:

    I need to get more nuts in there, but they are so expensive! ugh, also omega-3s.. wish I could make my own sushi. maybe a trip to sams this weekend will be beneficial to my diet;]