10 Super Foods to Fight Diabetes:
They're great for diabetics –
and everyone else.
Peggy J. Noonan
What are you eating? Choosing the right foods really does make a difference,
especially if you are one of nearly 24 million Americans who have diabetes.
Research shows that “eating a healthy diet,” coupled with exercise and maintaining
normal body weight, can “prevent type 2 diabetes in people who are predisposed” to
develop the disease, says Christine Tobin, a certified educator and president of Healthcare
and Education for the American Diabetes Association.
Tobin notes there are lots of lists of so-called super foods, but the American Diabetes
Association chose its 10 best super foods for type 1 and 2 diabetics because they contain
nutrients that are especially important to people with diabetes, such as calcium, potassium,
magnesium and vitamins A, C and E. They are high in fiber, which helps you feel full longer
and keeps your glycemic index low so they don't spike blood sugar (thus increasing
hunger). And, Tobin says they help maintain healthy levels of blood pressure and blood fats
(like cholesterol), which are all of us but especially so for diabetics.
1.
Beans. Though high in calories, kidney, pinto, navy, black and other types of beans are rich in
nutrients and high in fiber. They help you feel full and stay full longer, Tobin says.
2.
Dark, Leafy green vegetables. Spinach, collard greens, mustard greens, kale and other dark,
leafy green veggies are nutrient-dense, low in carbohydrates. And so low in calories that
Torbin says you can “eat all you want.”
3.
Citrus fruits. Oranges, grapefruit and other citrus fruits are rich in vitamin c, which helps
heart health. Stick to whole fruits instead of juice. Fiber in whole fruit slows sugar absorption
so you get the citrus fruit nutrients without sending your blood sugar soaring.
4.
Sweet potatoes. High in vitamin A and fiber and low in glycemic index, sweet potatoes
don’t “raise your blood sugar at the same level as a regular potato,” Torbin says.
5.
Berries. Whole, unsweetened blueberries, strawberries and other berries are full of
antioxidants, vitamins and fiber. Choose fresh or frozen for salads, smoothies or cereal.
6.
Tomatoes. Enjoy this low-calorie super food raw or cooked. Serve sliced, steamed, broiled or
stewed, as a side dish, in salads, soups, casseroles or other dishes. “you’re getting really very
vital nutrients – vitamin C and iron and vitamin E,” Tobin says.
7.
Fish high in omega 3 fatty acids. Salmon, albacore tune, mackerel, halibut, and herring are
high in omega 3 fatty acids that help both heart and diabetes. (Torbin advises staying away
from breaded or deep-fried fish.)
8.
Whole grains. Pearled barley, oatmeal, breads and other whole-grain foods are high in fiber
and contain nutrients such as magnesium, chromium, folate and omega 3 fatty acids.
9.
Nuts. Once a diet no-no because of nuts’ high fat content, research now shows these are
“good fats” (including omega 3’s) that improve heart health and provide other benefits. But
nuts are high in calories, so “you can’t eat a whole bag of almonds or walnuts,” Tobin
cautions. The ADA recommends 1.5 ounces a day, “a small handful.”
10. Fat-free milk and yogurt. These dairy foods not only provide the calcium and vitamins D
your body needs, but they also help curb cravings and between meals snacks.