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American Diabetes Association lists 10 superfoods to help manage a diabetic diet

Lettuce and other leafy green vegetables are part of the American Diabetic Association's recently released list of 10 superfoods.
Lettuce and other leafy green vegetables are part of the American Diabetic Association's recently released list of 10 superfoods.
Photo by Justin Sullivan/Getty Images

The American Diabetes Association (ADA) has released a list of 10 superfoods, which, when consumed in proper proportions, can supplement a diabetes meal plan.

According to the article, “Diabetes Superfoods,” which was published on the ADA website, all 10 foods have a low glycemic index, making them less likely to affect blood sugar and insulin levels.

The 10 foods are:

  • Beans – just about any kind – either dried or canned. Beans are full of fiber, good sources of protein, and add magnesium and potassium to the diet. Additionally, they are low in fat.
  • Dark green leafy vegetables. Kale, spinach, collard greens, Swiss chard, mustard greens, broccoli, cabbage and some types of lettuce fall into this category. In addition to vitamins and minerals, these vegetables provide fiber as well.
  • Citrus Fruits. Well-known for their abundance of vitamin C, the pulp of lemons, limes, oranges, and grapefruits also adds fiber to a diet.
  • Sweet Potatoes. They provide vitamin A as well as fiber.
  • All types of berries. Their rich colors are indicative of their wealth of anti-oxidants, known to strengthen the immune system. Berries also contain vitamin A.
  • Tomatoes. Whether raw or cooked, tomatoes are a rich source of vitamins C and E, as well as iron.
  • Salmon and other fish high in Omega-3 Fatty Acids, such as mackerel, sardines, and anchovies. Omega-3 Fatty Acids are believed to lower triglycerides.
  • Whole Grains. The germ, bran, and endosperm of the seed must be present in order to qualify as whole grain, according to the Whole Grains Council. Millet, quinoa, rolled oats, barley, and popcorn, in addition to rye and whole wheat, are examples of whole grain foods.
  • Nuts and Seeds. These contain healthy fats, including Omega-3 Fatty Acids. Walnuts and flaxseeds are good choices.
  • Lowfat dairy products like milk and yogurt. These foods provide calcium, and if fortified, vitamin D as well.

More ways of superpowering the nutrition of a diabetic diet can be found in the book. “What Do I Eat Now? A Step by Step Guide To Eating Right with Type 2 Diabetes” which is published by the ADA.

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