The American Diabetes Association, or ADA, has established a list of simple foods that work extremely well in a diabetes diet. These diabetes "superfoods" each have a low glycemic index, which means they should help keep your blood-sugar levels stable and within a healthy range. In addition, simple diabetes-friendly foods are rich in essential vitamins and minerals.
Fruits
Contrary to popular belief, most people with diabetes can -- and should -- include fresh fruit in their daily diet. Even though fruit contains natural sugars, most varieties hold a low glycemic index. Most fruit is easily portable, making it a terrific on-the-go snack. You can also use fruit as a garnish to many of your favorite meals, including oatmeal, cereal, green leafy salads and yogurt. The ADA has established berries and citrus fruits as particularly praise-worthy. Raspberries, strawberries, blueberries, blackberries and other varieties are high in fiber and antioxidants. Citrus fruits such as oranges and grapefruits are also high in fiber as well as vitamin C.
Vegetables and Beans
Dark-green, leafy vegetables such as spinach and collard greens make excellent choices for persons with diabetes. Most leafy, non-starchy vegetables provide few calories, so they fit nicely into a healthy diabetes weight-loss plan. Use them to prepare a simple salad with tomatoes -- another healthy choice because they contain iron and vitamins C and E. Starchy vegetables, such as beans and sweet potatoes, have exceptionally high fiber. Fiber may help lower your blood pressure, reduce your low-density lipoprotein cholesterol and promote healthy weight loss.
Whole Grains and Nuts
Whole grains contain fiber, magnesium, folate and chromium. Simple ways to increase your daily whole-grain intake include switching from refined-grain foods to whole-grain foods, such as whole-wheat bread and whole-wheat pasta. Oatmeal makes another great option. You can also sprinkle raw whole oats on top of yogurt, pudding or fruit salad. The ADA also recommends that persons with diabetes eat nuts. Fill a plastic bag with 1 oz. of walnuts, almonds or pecans for a simple on-the-go snack.
Omega-3 Fatty Acids
The ADA recommends that persons with diabetes consume 6 to 9 oz. of fish each week. Fish, such as salmon, contains high amounts of omega-3 fatty acids. Omega-3 fatty acids may help reduce your risk of developing heart disease by helping to lower your blood pressure and reduce your low-density lipoprotein cholesterol. Flaxseed is another food that contains omega-3 fatty acids and is recommended by the ADA. Persons with diabetes face an elevated risk of developing cardiovascular disease, so omega-3 fatty acids may prove particularly beneficial.
References
- American Diabetes Association: Diabetes Superfoods
- American Diabetes Association: Fruits
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- MayoClinic.com; Nutrition and Healthy Eating: High-fiber Foods; November 2009
- American Dietetic Association; Tip Of The Day -- The Facts on Flax; June 2006
- American Diabetes Association: Diabetes Statistics
