Top 10 diabetes superfoods for a healthy meal plan

Leafy green vegetables

The American Diabetes Association considers 10 foods as diabetes superfoods.

These foods can be part of an individualized weight loss meal plan and, according to the ADA. They also have a low glycemic index and provide key nutrients such as calcium, potassium, fiber, magnesium, and Vitamins A, C and E. If you’re looking for a diabetes-geared weight loss plan, you’re going to want consider having these foods in your cab.

1. Beans

Beans are high in fiber and are also a good source of magnesium and potassium. You can get about 1/3 of your daily requirement of fiber in a 1/2 cup of beans. While beans are considered a starchy vegetable, a 1/2 cup of beans will provide you with as much protein as an ounce of meat. Beans have the bonus of not having the saturated fats that meat does. Canned beans can be used for convenience, but drain and rinse them to get rid of as much sodium as possible.

2. Dark Green Leafy Vegetables

Spinach, collards and kale are low in calories and carbohydrate. There’s no such thing as eating too much of these.

3. Citrus Fruit

Grapefruit, oranges, lemons and limes can give you your daily requirement of soluble fiber and vitamin C.

4. Sweet Potatoes

Sweet potatoes are a starchy vegetable full of vitamin A and fiber. You can replace regular potatoes with them for a lower glycemic index alternative.

5. Berries

Berries are packed with antioxidants, vitamins and fiber. You can make a parfait alternating the fruit with light, non-fat yogurt for a dessert.

6. Tomatoes

Regardless of how you like your tomatoes, they are full of vitamin C, iron and vitamin E.

7. Fish High in Omega-3 Fatty Acids

Salmon is a popular favorite and is high in omega-3 fatty acids. Try to avoid breaded and deep fried fish, and remember they don’t count toward your goal of 6-9 ounces of fish per week.

8. Whole Grains

Whole grains are packed with nutrients, and you lose those nutrients when you opt for processed grains like bread made from enriched wheat flour. Whole grains contain magnesium, chromium, omega-3 fatty acids and folate.

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9. Nuts

Nuts provide key healthy fats and offer magnesium and fiber. Walnuts and flax seeds also contain omega-3 fatty acids.

10. Fat-free Milk and Yogurt

Dairy is a great source of calcium as well as vitamin D.