Diabetes Superfoods
Are you wondering what you should eat to help with your diabetes? Is there a list of POWER foods that can help replenish required nutrients? What are key foods that I should be adding into my diabetic meal plan? Look no further!
We have compiled a list of foods that have a low glycemic index ranking of carbohydrate-containing foods, based on the food's effect on blood glucose compared with a standard reference food.X or GI, and provide key nutrients that are lacking in the typical western diet such as fiber, magnesium, and calcium.
1. Dark Green Leafy Vegetables
Spinach, collards, kale – these powerhouse foods are low in calories and carbohydratesAnother word for sugars. The main source of energy for the body. Carbs get digested quickly and easily into glucose. Carbs are the foods that affect blood glucose the most. Examples of carbs are fruits, starchy vegetables, breads, pastas, rice, sugar, syrup and honey.X. You can never have too many dark leafy greens! Serving size: One cup (250 mL)
2. 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. Try steel cut oatmeal for breakfast, or flax seeds in your smoothie! Serving size: 35-45g or ½ cup (125mL)
3. Sweet Potatoes
A starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative. Serving size: ½ cup (125mL)
4. Berries
Berries are packed with antioxidants, vitamins and fiber. Make a parfait alternating the fruit with non-fat Greek yogurt for a new favorite dessert or morning snack! Serving size: ½ cup (125mL)
5. Fat-free Milk and Yogurt
Everyone knows dairy can help build strong bones and teeth. In addition to calcium, many fortified dairy products are a good source of vitamin D. Make sure to watch the sugar content in many yogurts. Plain yogurt usually contains the lowest amount of sugar. Serving size: 1 cup milk and ¾ cups yogurt
6. Citrus Fruit
Citrus fruits contain high amounts of soluble fiber and vitamin C. Take your pick of rasberries, blueberries, blackberries and more! Serving size: 1 medium
7. Fish High in Omega-3 Fatty Acids
Salmon is a favorite in this category. Stay away from the breaded and deep fat fried variety. Your goal should be 6-9 ounces of fish per week. Serving size: 75 (2 ½ oz)
8. Beans
Beans are very high in fiberThe part of food that is hard to digest. Foods high in fiber take longer to digest and therefore affect your blood glucose more slowly (i.e. whole wheat bread, prunes and other vegetables), giving you about 1/3 of your daily requirement in just a ½ cup. They are also good sources of magnesium and potassium. Be sure to drain them before use! Serving size: ½ cup (125mL)
9. Nuts
An ounce of nuts can go a long way in providing key healthy fats, along with hunger management. Other benefits are a dose of magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids. Serving size: ¼ cup
10. Tomatoes
Pureed, raw, or in a sauce, when you eat tomatoes you’re getting vital nutrients like vitamin C, iron, vitamin E. Serving size: 1 medium or ½ cup (125mL)
11. Honorable Mentions
Blueberries, Vinegar, Cinnamon, Olive Oil
