Legumes for Fiber
High in fiber and protein, beans digest slowly in your body, making them great for managing blood glucose levels. Just half a cup of any type of beans will provide about a quarter of your daily requirement of fiber and as much protein as an ounce of meat. Other legumes have a similar effect. In a study published in 2012 in JAMA, Canadian researchers linked eating beans, chickpeas, and lentils with improved blood glucose control and reduced blood pressure, cholesterol, and triglycerides (blood fat) levels in people with type 2 diabetes. Another bonus? Beans are good sources of magnesium and potassium.
Salmon for Omega-3 Fatty Acids
Many types of seafood are good for people with diabetes. Salmon, mackerel, tuna, sardines and bluefish are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides. Just be sure to avoid fried fish and fish with high levels of mercury, such as tilefish, swordfish, and king mackerel. Eating fish twice a week, which is recommended by the American Heart Association, has other far-reaching benefits: A British study published in 2008 in the American Journal of Kidney Disease found that it may protect people with diabetes against kidney problems.
Tree Nuts for Healthy Fats
Loaded with fiber and protein, nuts are very filling and contain high levels of unsaturated fats, the kind that contribute to "good" cholesterol. But when it comes to stabilizing blood sugar, tree nuts – such as almonds, cashews, hazelnuts, pecans, walnuts, and pistachios – may hold the biggest benefits. (Peanuts aren't tree nuts; they're legumes.) Canadian researchers looked at data from 12 clinical trials and found that eating two servings of tree nuts a day lowered and stabilized blood sugar levels in people with type 2 diabetes.
Blueberries for Antioxidants
While all berries contain good levels of antioxidants, vitamins, and fiber, blueberries may be the most beneficial for people who have, or at risk for, type 2 diabetes. In a 2013 study, researchers at the Harvard School of Public Health found that people who ate at least three servings of blueberries (as well as grapes and apples) per week reduced their risk for type 2 diabetes by as much as 26 percent in comparison to those who ate less than one serving per month.
Broccoli for Vitamins A and C
Research published in 2013 in the American Journal of Nutrition shows that a diet rich in cruciferous vegetables like broccoli may help reduce the risk of cancer. Loaded with antioxidants, broccoli is also high in vitamins A and C. Plus, as a good source of fiber, broccoli is very filling — a plus for people who are trying to lose weight and control diabetes.
Sweet Potatoes for Fiber
When it comes to diabetes-friendly foods, not all potatoes are created equal. To keep your blood sugar levels in check, it’s best to reach for sweet potatoes, which are high in fiber and vitamins. When boiled, they are a low glycemic index (GI) food, meaning they won't spike your blood sugar as much as regular potatoes.
Spinach and Kale for Antioxidants
According to a 2010 study published in the British Medical Journal (BMJ), eating a cup and a half of dark leafy greens, including spinach, each day can reduce the risk of type 2 diabetes by 14 percent. Though the reason is unclear, it may be that leafy greens have a protective effect because they contain antioxidants like vitamins A and C. Leafy greens are also low in calories and carbohydrates, which is ideal for folks with type 2 diabetes.
Oatmeal for Blood Sugar Control
Eating whole grains like oatmeal may decrease the risk of developing prediabetes. In a Swedish study published in 2012 in The American Journal of Clinical Nutrition, people who consumed more than 59 grams (roughly 2 ounces) of whole grains per day were 27 percent less likely to develop prediabetes than people who ate 30 grams or less. Eating fiber-rich oats for breakfast can help keep your blood glucose levels under control throughout the day. For the healthiest options, choose steel-cut or old-fashioned oats with no added sodium, sugar, or preservatives. For a creamier texture, cook them in low-fat milk. Add toppings like berries, seeds, and nuts for a flavorful, filling breakfast
Tomatoes for Lycopene
Nothing beats biting into a ripe, juicy tomato – and luckily, folks with diabetes don’t have to give them up. In fact, tomatoes are ideal for a diabetes diet. This superfood helps lower blood pressure and HDL (bad) cholesterol, which may lessen the risk for heart disease – a threat to people with diabetes. A 2013 report by researchers at Tufts and Boston University found that lycopene, a key nutrient in tomatoes, can reduce the risk of heart disease by 26 percent.
Greek Yogurt for Protein
Creamy and delicious, yogurt is a rich source of calcium, protein, and magnesium. It can also deliver valuable probiotics, which, according to a 2014 study published inThe American Journal of Clinical Nutrition, can help reduce the risk of weight gain and obesity, as well as cardiovascular disease. Opt for Greek yogurt, which is higher in protein than regular yogurt. It helps keep you fuller longer.
Avocados for Healthy Fats
Known for their heart-healthy monounsaturated fats, avocados top the charts in terms of health benefits. According to a review published in 2013 in Food, Science, and Nutrition, avocados can help lower cholesterol, promote normal blood pressure and reduce inflammation, thanks to their high fiber content, potassium, and lutein. One serving of avocado – one-fifth (approximately 1.5 ounces) of a medium-sized avocado – has 64 calories and contributes nearly 20 vitamins and minerals.
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