With diabetes it's not what you eat, it's how much you eat and how often you eat it. Still, there are some foods recommended for people with diabetes. These are often referred to as superfoods. As a rule, diabetes superfoods are low in fat, cholesterol, salt and added sugar.
Beans
High in fiber and protein but low in saturated fat, beans are considered a diabetes superfood. Try kidney, pinto, navy or black beans. Use dehydrated or canned beans. For the canned variety, be sure to drain and rinse the beans to get rid of excess sodium and preservatives.
Dark Green Leafy Vegetables
Fill your plate with spinach, kale and collards or puree them in a green smoothie. There is no limit to the amount of these diabetes superfoods you can consume. They are low in carbohydrates and calories. Eat starchy vegetables like potatoes, corn and peas in moderation.
Fruits
Get fiber, antioxidants, vitamins and more when you eat powerhouse fruits like citrus, berries and tomatoes. Go for grapefruits, oranges, lemons and lime. Try blueberries, strawberries and other varieties. Slice up tomatoes, make a puree or add them to a sauce. Every meal, you should fill half of your plate with fruits and vegetables, according to the U.S. Department of Agriculture.
Whole Grains
Avoid processed grains and stick with germ and bran. Eat pearled barley, oatmeal, wheat breads, cereals high in fiber, quinoa and brown rice. Skip the white bread, pretzels and traditional pasta noodles. In addition to being diabetes superfoods, whole grains are a good source of fiber and potassium.
Dairy
Fat-free milk and non-fat yogurt are superfoods that will supply your body with calcium and vitamin D. Avoid yogurt with excess added sugar. Eggs can be a good source of protein, but are high in cholesterol. You should aim for no more than 200 mg of cholesterol a day, according to the May Clinic. Also, stay away from baked goods made with shortening and margarine, which are high in trans fats.
Fish
Salmon, tuna and other fish are a good source of omega-3 fatty acids. Cod and halibut are other healthy options as they have less total fat than meat and poultry. Avoid fish that is breaded or deep fried. According to the American Diabetes Association, you should eat between 6 and 9 oz. of these superfoods a week.
Nuts and Seeds
A handful of nuts make a great snack for someone with diabetes. They are rich in healthy fats, magnesium and fiber. Try almonds, walnuts, peanuts, sunflower seeds, flax seeds and more. Go for the plain, unsalted varieties. While these are healthy options, eat them sparingly as they are high in calories.
